Refuge

So for those who are interested.....

__________________

“I am one, I walk alone. Follow me. "Journey Towards Refuge"

"Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." Arnold Schwarzenegger

"FOR PHYSICAL TRAINING IS OF SOME VALUE, BUT GODLINESS HAS VALUE FOR ALL THINGS"
(1 Timothy 4:8)

Refuge

THis will help those who are interested get a brief overview of my contest bulking / cutting diet. I am not very disciplined in the art of Food logging so the next few days will be tough. I will provide only a general idea of what it looks like including supplementation.

__________________

“I am one, I walk alone. Follow me. "Journey Towards Refuge"

"Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." Arnold Schwarzenegger

"FOR PHYSICAL TRAINING IS OF SOME VALUE, BUT GODLINESS HAS VALUE FOR ALL THINGS"
(1 Timothy 4:8)

Refuge

Current Supplementation:

-Prosource Synthatrex
Description:
Bodybuilding's First True "Rapid-Action" Mass Builder, Now Reformulated with Even Greater Pump-Producing Power!

Experience Rock-Hard Visible Mass Gains Within 72 Hours or Less!

Here at ProSource, the quest for the ideal hyper-anabolic, lean-mass-generating technology never ceases. That's why we're driven to improve even our most successful, most revolutionary products. Such is the case with SynthaTrex, the industry's most potent creatine/vasodilator complex.

The Arginine-AKG-driven vasodilation technology in ProSource's SynthaTrex has revolutionized the science of creatine and nutrient delivery to the muscle cell like no other product in recent memory. SynthaTrex utilizes a Multi-Pathway Growth Enhancing Creatine Transport System based on the new vasodilation science to cram each and every muscle cell with the high-quality creatine required to trigger phenomenal growth. Consequently, athletes using SynthaTrex are experiencing extraordinary pumps, enhanced muscle performance, and amazing size gains.

Now, the addition of three uniquely powerful co-factors has elevated new Maximum Strength SynthaTrex into a muscle-building realm of its own. SynthaTrex has been reformulated with Citrulline Malate, N-Acetyl Glutamine, and Fenugreek extract (4-hydroxyisoleucine), making it even more efficient in facilitating glucose transport, promoting glycogen resynthesis, enhancing protein synthesis, and regenerating ATP. The new ingredients also help reduce lactic acid and ammonia build-up, and add greater anti-catabolic protection while improving exercise performance and stamina.

Of course, the original proprietary matrix of the SynthaTrex formulation?the unparalleled quality of its CreaPure creatine monohydrate and Arginine-AKG content--remain unchanged. SynthaTrex was designed in conjunction with a world-renowned MD who is considered one of the foremost experts on performance enhancement and physique augmentation. Each serving of SynthaTrex contains 5 grams of pure German pharmaceutical-grade CreaPure creatine monohydrate--the world's most potent. It then stacks this premium muscle fuel with Arginine AKG, a high-speed, cell-signaling vasodilator that expands blood vessels, sending great surges of nutrient content into muscle tissue. Arginine AKG also amplifies muscle-growth signals, accelerates fast-twitch muscle strength, and even adds real structural proteins to the nuclei of your muscle cells for enhanced mass gains.

Other co-factors include ginkgo biloba and 3-pyridinecarboxylic acid, which are precision vasodilators that specifically address the venous vasodilation factor for improved transit directly to the target muscle cells. The newly added Citrulline Malate generates an increase in the recovery of phosphocreatine after exercise, thus delaying the onset of fatigue. N-Acetyl-Glutamine is a highly bioavailable version of the essential amino so crucial to the building and maintenance of muscle tissue. And 4-hydroxyisoleucine has long been cited for its insulin-stimulating and anti-diabetic properties.

Maximum Strength SynthaTrex is truly the ultimate mass gaining tool available today. If you're looking for rapid and significant increases in muscle size, there is nothing else that can even come close to this amazing product. Put the power of SynthaTrex to work for you and see results within just 72 hours-- Guaranteed!

Supplement Facts
Serving Size: 2 Level Scoops (12g)
Servings Per Container: 30
Amount Per Serving: Calories 5, Total Carbohydrate 0g, Total Fat 0g, Trans Fat 0g, Niacin 41mg, Calcium 260mg, Phosphorus 300mg, Magnesium 420mg, Creatine Monohydrate 5g, Arginine Alpha-Ketoglutarate (AKG) 1.8g, Proprietary Creatine Transport Complex: [Taurine, Citrulline Malate, N-Acetyl L-Glutamine, Ginkgo Biloba Leaf Extract, Fenugreek (Standardized for 4-Hydroxyisoleucine 40%)] 1880mg.

Other Ingredients: Dimagnesium Phosphate, Natural and Artificial Flavors, Tricalcium Phosphate, Beet Juice Powder, Niacin, Citric Acid, Magnesium Oxide, Sodium Bicarbonate, Sucralose.

Ordering INFO:
www.prosource.net @ $28.97

__________________

“I am one, I walk alone. Follow me. "Journey Towards Refuge"

"Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." Arnold Schwarzenegger

"FOR PHYSICAL TRAINING IS OF SOME VALUE, BUT GODLINESS HAS VALUE FOR ALL THINGS"
(1 Timothy 4:8)

Refuge

Prosource Nytrowhey Extreme

Description:
Pure CFM Whey Protein Isolate and Arginine-AKG Yields the Most Anabolic Protein Available!
The Gold Standard of Proteins

NytroWhey Extreme represents the next great step in the evolution of the perfect protein formulation. It takes the two most dynamic technologies in mass-gain science--100% pure whey protein isolate and nitric-oxide-based extreme vasodilation--and forges them together to create the most highly anabolic protein formula the sport of bodybuilding has ever known.

NytroWhey Extreme incorporates the same peak-performing whey protein isolate derived from advanced CFM processing that is found in original NytroWhey. WPI is a pure, easily digested, and utilized protein source with uniquely high levels of BCAAs and EAs (Essential Aminos) and is well recognized to yield the highest biological value of any protein in existence It's also high in the disulfide form of the amino acid cysteine that helps contribute to the recovery process by decreasing oxidation levels, which can impede recuperation. In addition, because oxidative stress contributes to muscular fatigue, WPI may also be useful in attenuating these effects through increased synthesis of glutathione, a potent antioxidant.(1) The addition of Arginine AKG simply takes the original NytroWhey's radical anabolism to an entirely new level. This potent nitric-oxide-based, rapid-action vasodilator acts as a high-powered delivery system that literally floods your muscles with nutrients, including the premium-quality BCAAs and all the protein fractions found in superior whey isolate. It also amplifies muscle-growth signals,(2) accelerates fast-twitch muscle strength, stimulates faster recovery, enhances endurance and even adds real structural proteins to the nuclei of your muscle cells,(3) for enhanced mass gains. And the pump you'll feel is truly phenomenal!

NytroWhey Extreme's pure WPI/Arginine AKG stack is a remarkable driving force for sustained muscle growth, making it one of the most powerful supplements the athletic world has ever seen!

1) Cribb. P.J. A.D. Williams, A. Hayes, and M.F. Carey. The effect of whey isolate and resistance training on strength, body composition and plasma glutamine. Med. Sci. Sports Exerc. S299, 2002.
2) Cui XL, Iwasa M., et. al. Nutrition 1999, Jul-Aug;15 (7-8):563-9.
3) Marshall, E, et. al. The FASEB Journal. 2000;14:1889-1900.

Supplement Facts
Serving Size: 1 scoop (26g)
Servings Per Container: about 39
Amount Per Serving: Calories 102, Calories from Fat 8, Total Fat <1g, Saturated Fat <0.5g, Cholesterol 18mg, Sodium 40mg, Total Carbohydrates 0g, Dietary Fiber 0g, Sugars 0g, Protein 22g, L-Arginine AKG 600mg.

Amino Acid Profile: L-Alanine 1055mg, L-Arginine 1131mg, L-Aspartic Acid 2305mg, L-Cystine 263mg, L-Glutamic Acid 3953mg, L-Glycine 483mg, L-Histidine 372mg, L-Isoleucine 1405mg, L-Leucine 2283mg, L-Lysine 2020mg, L-Methionine 394mg, L-Phenylalanine 752mg, L-Proline 1384mg, L-Serine 1141mg, L-Threonine 1405mg, L-Tryptophan 461mg, L-Tyrosine 526mg, L-Valine 1295mg.

NytroWhey Extreme Ingredients: NytroWhey Precision Anabolic Matrix (Cross Flow Micro/Ultra Filtered Whey Protein Isolate {Beta Lactoglobulin 19,100 MW/50%, Alpha Lactalbumin 14,700 MW/20%, GlycoMacro Peptides 16,200 MW/20%, Glutamine Peptides 5%, Immunoglobulin 95,000 MW/3%, BSA 65,000 MW/2%, Protease Peptone<1%, Lactoferrin<1%, Lacto Peroxidase<1%}, Hydrolyzed Whey Peptides, Glutamine Peptides), Natural & Artificial Flavors, Arginine-Alpha-Ketoglutarate, Soy Lecithin, Xanthan Gum, Sucralose, L-Phenylalanine*, DigeZyme (Amylase, Protease, Cellulase, Beta-D-Galactosidase, Lactase, Lipase), Panthothenic Acid, Niacin, Cyanocobalamin.

*PHENYLKETONURICS: Contains Phenylalanine. This product contains no added L-Tryptophan. Aspartame Free!

Allergen Info: Trans Fat 0g, Contains milk and soy.

Ordering INfo:
prosource.net @ $26.55

__________________

“I am one, I walk alone. Follow me. "Journey Towards Refuge"

"Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." Arnold Schwarzenegger

"FOR PHYSICAL TRAINING IS OF SOME VALUE, BUT GODLINESS HAS VALUE FOR ALL THINGS"
(1 Timothy 4:8)

Refuge

Prosource MegaMax

Description:

Super-Potency Vitamin/Mineral Support for the Advanced Athlete!
The Highest Quality, Most Potent Super Multi Available!
All vitamins are not created equal. Specifically, there are typical vitamins for people with typical nutritional and bodily repair needs. And there's ProSource MegaMax for athletes whose enormous physical output and highly active lifestyles require precision-targeted, highly bioavailable doses of premium-quality vitamin and mineral support coupled with state-of-the-art delivery technologies.

ProSource pharmaceutical-grade MegaMax is an ultra-high-potency multivitamin/mineral/antioxidant complex formulated specifically for athletes, bodybuilders and fitness enthusiasts. Simply put, you have greater requirements for these essential nutrients than most individuals, and no other daily multiple can meet those demands like MegaMax.

As with the original formula, MegaMax provides the optimal levels of the most bioactive forms of vitamins, minerals and antioxidants. And now, this new formulation is also supercharged with highly bioactive B-power energy factors, plus the unsurpassed health promoting power of Isomer E, a comprehensive vitamin E blend proven to generate 100 times more antioxidant power than common synthetic vitamin E.

More and more research is confirming the overwhelming value vitamin E plays for a wide range of benefits, starting with key support for heart health. With Isomer E, you get the world's most potent source of this invaluable vitamin.

MegaMax is the result of the latest scientific research in vitamins, minerals and related nutrients. And as a result, it provides the highest quality and most absorbable forms of these nutrients, which are the athlete's first line of defense against illness and breakdown stemming from damaging free radicals produced by strenuous exercise. The synergistic matrix of critical nutrient factors provides your body with maximum nourishment for all aspects of health, allowing you to enjoy the most arduous workouts and a more healthy lifestyle. MegaMax is the all-important first step to athletic excellence and building a better body.

****due to its high level of potency I only take half daily dosage.******
Supplement Facts
Serving Size: 6 Tablets
Servings Per Container: 28
Amount Per Serving: Vitamin A 20000IU, Vitamin C 1000mg, Vitamin D 400IU, Vitamin E 600IU, Total Tocopherols 587mg, Total Tocotrienols 133mg, Vitamin K 80mcg, Vitamin B 1100mg, Vitamin B2 100mg, Vitamin B3 150mg, Vitamin B6 175mg, Folate 800mcg, Vitamin B12 600mcg, Folate 800mcg, Vitamin B12 600mcg, Biotin 600mcg, Pantothenic Acid 100mg, Calcium 500mg, Iron 18mg, Phosphorus 879mg, Iodine 150mcg, Magnesium 250mg, Zinc 30mg, Selenium 200mcg, Copper 4mg, Manganese 10mg, Chromium 200mcg, Molybdenum 150mcg, Potassium 99mg, Choline 250mg, Inositol 250mg, Trimethylglycine 150mg, Quercetin 100mg, Rutin 100mg, Hesperidin 100mg, Boron 3mg, Para Amino Benzoic Acid 100mg, N-Acetyl-Cysteine 100mg, Lycopene 15mg, Alpha Lipoic Acid 50mg, Msm 500mg, CoQ10 10mg, Cytocrhome C 25mg.

Other Ingredients: Magnesium Stearate, Cellulose, Sorbitol, Silica, Stearic Acid.

Ordering Info:
prosource.net @ $24.50

__________________

“I am one, I walk alone. Follow me. "Journey Towards Refuge"

"Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." Arnold Schwarzenegger

"FOR PHYSICAL TRAINING IS OF SOME VALUE, BUT GODLINESS HAS VALUE FOR ALL THINGS"
(1 Timothy 4:8)

Refuge

Prolab N-Large 2

Description:
Incredible Taste! High Protein Muscle Gainer!
N-Large II is a powerful mass gaining formula designed to pack size on the hardest gainers. This potent formula delivers more calories and protein gram for gram. Prolab puts an emphasis on the amount of protein per serving since it is the only nutrient proven to assist in promoting muscle mass.

Prolab uses only cross flow, micro filtered, cold processed ion exchanged whey protein. This protein has a superior amino acid profile, an unbeatable bioavailability, is low in lactose and is instantized for easy mixing without a blender.

You simply will not find a protein of this grade used in other weight gain formulas. Prolab has avoided overloading its formula with carbohydrates. Prolab uses just enough to help fuel your workouts and replenish depleted glycogen stores, but not enough to cause drowsiness.

Studies show that too many carbohydrates increases the levels of serotonin crossing over the brain barrier, thereby inducing drowsiness. Fat, although shunned by some, is highly concentrated energy source (double that of protein and carbohydrates) supplying the body with fat soluble vitamins A, D, E, and K.

Fat is also a necessary component of all cell membranes, nerve covering, digestive secretions and most importantly, hormone production. A diet too low in fats may actually impair growth (For these reasons, small amounts of necessary dietary fat is contained in N-Large II).

Combine N-Large II with a sensible diet and intense training program for best overall gains.


Supplement Facts:
Container Size: 10 Lbs
Serving Size: 4 Scoops (152g)
Servings Per Container: 30

Amount Per Serving:

Calories: 600
Calories from Fat: 55
Total Fat: 6 g
Saturated Fat: 4 g
Cholesterol: 100 mg
Sodium: 150mg
Total Carbohydrates: 86 g
Dietary Fiber: 2 g
Sugars: 28 g
Protein: 52 g
Calcium: 400mg
Iron: 2mg

Amino Acid Profile:
L-Alanine: 2.48g
L-Arginine: 1.20g
L-Aspartic Acid: 5.40g
L-Cystine: 0.60g
L-Glutamic Acid: 9.24g
L-Glycine: 1.12g
L-Histidine: 0.88g
L-Isoleucine: 3.28g
L-Leucine: 5.40g
L-Lysine: 4.72g
L-Methionine: 0.92g
L-Phenylalanine: 1.64g
L-Proline: 3.24g
L-Serine: 2.68g
L-Threonine: 3.24g
L-Trypotophan: 1.08g
L-Tyrosine: 1.28g
L-Valine: 3.04g

Ingredients:
Whey Protein Concentrate, Maltodextrin, Fructose, Cocoa Powder (Dutch Process), Natural & Artificial Flavors and Lecithin.

Ordering Info:
http://bodybuilding.com/store/pl/large.html @ $40.49

__________________

“I am one, I walk alone. Follow me. "Journey Towards Refuge"

"Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." Arnold Schwarzenegger

"FOR PHYSICAL TRAINING IS OF SOME VALUE, BUT GODLINESS HAS VALUE FOR ALL THINGS"
(1 Timothy 4:8)

Refuge

EAS Myoplex Original

Description:
One Of The Most Popular Proteins Has Just Been Advanced!
It takes a solid nutritional foundation to build your best body ever. Myoplex is designed to take the guesswork out of high performance nutrition, delivering the highest quality protein, carbohydrates, vitamins and minerals. Perfect for adding or replacing 2-3 meals a day, Myoplex supplies:


Questions and Answers
Do you have any yeast in your Myoplex supplements?
We do not add yeast to any of our products, although some of our products do contain yeast RNA (ribonucleic acid), which is derived from yeast. Myoplex Deluxe, Myoplex Deluxe Bars, GKG, and CytoVol all contain yeast RNA. Yeast RNA may assist with glutamine synthesis in the body, as well as supporting the immune system.

Would Myoplex be considered "kosher" or suitable for vegetarians?
Myoplex has not been tested or approved by a rabbinical oversight committee and the fact that it contains milk protein derivatives would make it unsuitable for strict vegetarians.

May I supplement with a Myoplex shake as my last meal, right before I go to bed?
Myoplex is not the best choice prior to going to going to bed. As it has a mid-range Glycemic index rating, it will provoke more of an insulin response than you are looking for right before going to sleep. One of the best meals you can consume just prior to going to sleep is cottage cheese and an apple.

After I have mixed my Myoplex shake, for how long will it retain its' potency?
As long as your nutrition shake is not heated, the Myoplex nutrition shake should retain its' potency for up to 8 hours

Do the Myoplex shakes contain any wheat-gluten or rice-gluten in their forumla?
No, all of our protein nutrition shakes, including Myoplex, are both wheat- and rice-gluten free.

Could I get the same key nutrients in Myoplex from regular food?
Yes, it's possible, but would you? Myoplex is in a category of products called nutrition shakes. It's meant to be a replacement for a meal. Most of us today are so busy that we don't have time to plan, shop for, and prepare the nutritious meals we should in order to get the most out of our training. That's where the convenience of a nutrition shake is so helpful.


... the bottom line

42g protein complex to support lean mass
Good source of vitamins and minerals
Convenient, great-tasting performance nutrition

Supplement Facts:
Container Size: 20 Packets
Serving Size: 1 Packet (76g)
Servings Per Container: 20

Amount Per Serving:

Calories: 270
Calories from Fat: 25
Total Fat: 3g
Saturated Fat: 1g
Cholesterol: 15mg
Sodium: 350mg
Potassium: 650mg
Total Carbohydrates: 23g
Dietary Fiber: 3g
Sugars: 3g
Protein: 42g
Vitamin A: 40%
(20% as beta-carotene)
Folate: 50%
(as folic acid)
Biotin: 50%
Selenium: 30%
Thiamin: 50%
Niacin: 50%
Phosphorus: 50%
Molybdenum: 70%
Pantothenic Acid: 50%
Chromium: 80%
Riboflavin: 50%
Iodine: 50%
Copper: 50%
Magnesium: 50%
Calcium: 50%
Zinc: 50%
Manganese: 100%
Iron: 50%
Vitamin B12: 50%
Vitamin E: 100%
Vitamin B6: 50%
Vitamin C: 50%

Ingredients:
MyoPro® (unique blend of whey-protein concentrate from specially filtered and ion-exchanged whey protein, calcium caseinate, milk-protein isolate, taurine, L-glutamine, sodium caseinate, egg albumin, and alpha-ketoglutaric acid [AKG]), calcium caseinate, corn syrup solids, maltodextrin, cocoa, oat fiber, vitamin and mineral blend (dipotassium phosphate, potassium chloride, magnesium oxide, choline bitartrate, disodium, phosphate, beta carotene, dl-alpha tocopheryl acetate, potassium citrate, ascorbic acid, ferrouse fumarate, manganese gluconate, biotin, tricalcium phosphate, niacinamide, zinc oxide, d-calcium pantothenate, vitamin a palmitate, copper sulfate, chromium citrate, cyanacobalamin, selenium amino acid chelate, molybdenum amino acid, chelate, folic acid, pryidoxine, hdrochloride, riboflavin, thiamine, hydrochloride and potassium iodide, sunflower oil, natural and artificial flavors, salt, sucralose, mono and diglycerides, medium chain tryglycerides and soy lecithin.

Ordering Info:
http://www.bodybuilding.com/store/eas/myoplexnew.html @ $35.75

__________________

“I am one, I walk alone. Follow me. "Journey Towards Refuge"

"Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." Arnold Schwarzenegger

"FOR PHYSICAL TRAINING IS OF SOME VALUE, BUT GODLINESS HAS VALUE FOR ALL THINGS"
(1 Timothy 4:8)

Refuge

That's the Supplements and here's a little sample of what it looks like in action.

__________________

“I am one, I walk alone. Follow me. "Journey Towards Refuge"

"Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." Arnold Schwarzenegger

"FOR PHYSICAL TRAINING IS OF SOME VALUE, BUT GODLINESS HAS VALUE FOR ALL THINGS"
(1 Timothy 4:8)

Refuge

Meal 1 - 5:45 am = 600 calories (23g protein, 111g carbs, 8g fat)
> 1 serving Strawberry mini wheats
> 1 cup milk
> 1 large bagel

Meal 2a - 8:00 am = 448 calories (11.6g protein, 67.2g carbs, 4g fat)
> 1 Large coffee cake muffin

Meal 2b - 9:30 = 270 calories (42g protein, 23g carbs, 3g fat)
> Myoplex meal replacement packet

Meal 3 - 11:30am = 1131 calories (12g protein, 159g carbs, 49g fat)
> 2 Donuts
> Trail Mix / Nuts
> Graham Crackers
> 1 Large Apple

Meal 4a Preworkout - 4:50pm = 395 calories (38g protein, 66g carbs, 7g fat)
> 1/2 serving N-Large 2
> Banana

Meal 4b Post workout = 262 calories (28g protein, 34g carbs, 3g fat)
> 1 serving Nytrowhey Extreme
> 2 slices white bread

Meal 5 - 8:00pm = 440 calories (26g protein, 37g carbs, 9g fat)
> Ham and Cheese sandwich

Meal 6 - 9:30pm = 420 calories (34g protein, 51g carbs, 11g fat)
> 1/2 serving N-Large 2
> 1 cup milk


Daily totals:
Calories = 3,866
>Protein = 207.8g, 21% caloric total
>Carbs = 548.2g, 56 % caloric total
>Fat = 93g, 21%


----I know it doesn't add up exactly, there was some rounding.

__________________

“I am one, I walk alone. Follow me. "Journey Towards Refuge"

"Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." Arnold Schwarzenegger

"FOR PHYSICAL TRAINING IS OF SOME VALUE, BUT GODLINESS HAS VALUE FOR ALL THINGS"
(1 Timothy 4:8)

madman911

First suggestion, more protein in meal #1. When you get up, you need lots of protein to rapidly shift your body out of negative nitrogen balance. First order of business when you get up: protein and water. Get amino acids back into your bloodstream and get hydrated immediately upon waking. I'd eat 40 or more grams of protein, in the form of whey because it's rapidly digestable and drink a liter of water.

There are gaps in your protein intake that are not good. One is in your am diet, as I just pointed out, where from 5:45 until 9:30 you only take in 30 or so grams of protein and the protein sources are not particularly good. I wouldn't even count the protein in a coffee cake muffin toward my daily totals. You need to add a good protein source, as I said some whey when you first get up and then a couple of hours later a whole food source of protein: eggs, tuna, turkey, chicken, whatever.

Then from 11:30 until 4:50, you're only taking in 12 grams of protein... that's not enough at all. You need to spread your protein intake out so you get about 40 g per meal. You shouldn't go more than 3, absolute max of 4 hours without taking in a high-quality protein.

I'd suggest you also adjust your carb timing a bit, to focus your carb intake around your workouts. Right now, you aren't taking in enough carbs pre and post workout in my opinion. I even suggest carb and protein intake during workout, in addition to pre and post.

__________________
Millennium Sport Technologies Sponsored Athlete
http://www.millenniumsport.net

IMPC 2006 Novice Division Champ
IMPC 2007 Open Division Champ

Never underestimate the power of the bandana.

Refuge

Madman, I hereby appoint you to be my nutritional advisor! I lack the proper knowledge to make any sizable mass gains (displayed in my gains thus far = 0) Could you come up with an example of what a good diet would look like for me with my super high metabolism and using the supplements I consume? I just need an example of how to properly consume all these needed nutrients etc. Thanks.

__________________

“I am one, I walk alone. Follow me. "Journey Towards Refuge"

"Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." Arnold Schwarzenegger

"FOR PHYSICAL TRAINING IS OF SOME VALUE, BUT GODLINESS HAS VALUE FOR ALL THINGS"
(1 Timothy 4:8)

Refuge

Hardgainer Specific Dietary Plan!

So after madmans, and my own reviews I have come to the conclusion that my diet sucks. That is probably the reason I can't put on any more quality mass. So here is a plan I found in the Hardgainer's Bodybuilding Handbook. Let's see if I'm any more successful.

__________________

“I am one, I walk alone. Follow me. "Journey Towards Refuge"

"Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." Arnold Schwarzenegger

"FOR PHYSICAL TRAINING IS OF SOME VALUE, BUT GODLINESS HAS VALUE FOR ALL THINGS"
(1 Timothy 4:8)

Refuge

The wheel is in motion to get myself the body of my dreams. I have set my goal for the future, examined the formula for muscle growth success, and reviewed the exercise plan that I will follow. Now, it's time to discuss the component of muscle growth formula that the hardgainer needs to understand the most: nutrition. As previously mentioned, hardgainers have a very fast metabolism, and if not fed properly, the hardgainer can never expect to gain any appreciable muscle.

In order for hardgainers to gain muscle mass, they need to take in more calories than their bodies burn on any given day. When your caloric intake exceeds my body's metabolic requirements, you enter a state of anabolism: a state where food particles are synthesized into complex living tissue such as muscle and fat.

Having said that, is it possible to gain muscle mass without gaining any body fat? Is it possible to enter a state of anabolism where only muscle, and not fat, is gained? Unlikely, unless you fall under one of the following conditions:
-YOu are a beginner in which case you gain muscle and can even lose fat at the same time as the stimulus provide by weight training is a completely new thing for your body.
-You are regaining muscle that you have lost due to sickness or inactivity.
-You are taking enourmous amounts of steroids and thyroid hormone.

If you do not fall under one of these catergories, then your goal is not to eliminate bf, but to gain muscle while maintaining the smae level of bf or minimize its increase. You accomplish this by ensuring that the calories taken in are high quality calories your body will use for recovery and muscle repair as opposed to fat storage.

__________________

“I am one, I walk alone. Follow me. "Journey Towards Refuge"

"Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." Arnold Schwarzenegger

"FOR PHYSICAL TRAINING IS OF SOME VALUE, BUT GODLINESS HAS VALUE FOR ALL THINGS"
(1 Timothy 4:8)

Refuge

Water is by far the most abundant substance in our body. Without water, no one could survive for very long. Most people that are looking to get into shape under estimate the value of water.
-over 65% of your body is composed of water.
-water cleanes your body of toxins and pollutants that can make you sick.
- a lack of water would interupt processes such as energy production, muscle building, and fat burning.
- water lubricates the joints
- water helps to control your appetite
-Cold water increases you metabolism and aids in the breakdown of bf.

To determine daily requirements for water, simply multiply body weight (in lbs) by .66. This indicates how many ounces of water your body needs in a day for optimal function.

Mine = 168 x .66 = 110.88 ounces. Usually I consume about a gallon of water a day, so my water requirements are always met.

__________________

“I am one, I walk alone. Follow me. "Journey Towards Refuge"

"Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." Arnold Schwarzenegger

"FOR PHYSICAL TRAINING IS OF SOME VALUE, BUT GODLINESS HAS VALUE FOR ALL THINGS"
(1 Timothy 4:8)

Refuge

Here is the plan in a few easy-to-follow-steps that will put me on my way to a bigger, more muscular physique.

Step 1: CALCULATE MY DAILY CALORIC INTAKE.
Bodyweight x 24 = total number of calories required per day

STEP 2: CALCULATE MY DAILY NUTRIENT REQUIREMENTS.
Total grams of carbs for the day = Bodyweight (lbs) x 3

Total grams of protein = Bodyweight x 1.5

Total grams of fat per day = bodyweight x .66

STEP 3: CALCULATE YOUR NUTRIENT REQUIREMENTS PER MEAL.
Divide each macronutrient requirement by number of meals. For fat on training days divide by one less as we don't want to take in fat post workout.

__________________

“I am one, I walk alone. Follow me. "Journey Towards Refuge"

"Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." Arnold Schwarzenegger

"FOR PHYSICAL TRAINING IS OF SOME VALUE, BUT GODLINESS HAS VALUE FOR ALL THINGS"
(1 Timothy 4:8)

Refuge