Where Does the food Go Understanding the Energy Balance Equation

Before we get to setting calories and figuring out amounts for proteins, fats and carbs, it's important to get an understanding of where the calories go when we eat. Understanding what happens to the calories in metabolism helps us make smart decisions as to what we should be eating for a particular goal, such as losing or gaining weight. There is a strong synergism between the foods we eat and our performance, muscle mass and bodyfat levels. People debate (make that fight ) about every aspect...

Methylmethoxyisoflavone Methoxyisoflavone

Most people who follow sports nutrition or take supplements intended for the sports nutrition market, have probably heard of methoxyisoflavone or methoxy for short. Methoxy is a plant based compound in the family of compounds known flavanoids, which includes isoflavones, naphthoflavones, as well as others. This is a very large family of compounds, such as alpha-naphthoflavone, catechin, daidzein, equol, beta-naphthoflavone (BNF), quercetin, rutin, chrysin, genistein, Ipriflavone, baicalein,...

Vegetarians vs meat eaters The debate continues

If there is one topic that gets people in the sports nutrition arena hot under the collar, is the age old vegetarian versus meat eater debate. In particular, the debate is focused on whether or not vegetarian diets are equivalent and adequate to diets that include meat when it comes to adding muscle mass. Outlining the entire debate of both sides of the fence is beyond the scope of this little side bar. I am going to stick to the debate regarding veggie diet vs. meat containing changes in...

Tdee Rmr Tem Eepa

The TDEE can help us not just to understand what our metabolisms do with the foods we eat, but help us to fine tune our diets to achieve our goal of either gaining weight or losing it. If TDEE exceeds calorie intake, you lose weight. If calorie intake exceeds TDEE (i.e. you are eating more calories than you are 'burning') you will gain weight. The real question is what will that gained weight be Fat Muscle Water What you gain or lose is dependent to some degree on the ratio of macro-nutrients,...

Principle Dumbbell work is the foundation of strength

Staying away from dumbbell work is another training mistake. One man who knew how critical dumbbell work was the legendary Pat Casey, the man officially credited for being the first bench press of 600 lbs. Plenty of heavy dumbbell incline presses was done before he reached that landmark weight in the bench press. Besides exercising the muscles for greater ranges, dumbbell work requires stabilization of the joint which makes succeeding barbell work much easier. Of course, for practical and...

Fats

Fats are deceivingly simple molecules. Fats are just atoms of carbon linked together in a chain. Assuming nothing is attached to either end of the chain (a free fatty acid) you will find a carbon surrounded by hydrogen (CH3) on one end, and on the other end you will find a few oxygen (COOH or COO-). Surrounding all the carbons are hydrogen atoms. Now what gives various fats most of their biological character is the length of the chain and the number of double bonds. The more carbons the longer...

The Athletes and Healthy Persons Food Pyramid By Will Brink

Most people are aware of the USDA Food Pyramid, where potatoes are treated like healthy vegetables and people are told to eat 6-11 servings per day of starches from breads, pasta, and white rice. It's a pyramid where all fats are created as equal, seemingly all bad and beans are some how with the protein group. In short, it's a well intentioned pyramid that has led to a great deal confusion and even fatter Americans. I would like to briefly suggest a food pyramid for bodybuilders and other...

Saw Palmetto

Serenoa reopens, AKA saw palmetto, has been a popular herbal extract for years with athletes and non-athletes alike. Advertised as the cure for almost everything from hair loss to benign prostate enlargement AKA, BPH , Saw Palmetto is often added to many supplement formulas or sold alone. For example, Saw Palmetto can often be found added to andro supplements claiming it will block any possible negative effects the andro supplement might cause due to its potential effects on peoples hormones,...

Accumulation type workouts

A-1 Back Squats 2 x 15-20 reps on 2010 tempo, rest interval 90 seconds A-2 Lying leg curls feet inward 2 x 6-8 reps on 4010 tempo, rest interval 75 seconds B-1 Parallel Bar Dips 2 x 10-12 reps on 3010 tempo, rest interval 75 seconds B-2 Close Parallel Grip Chin-ups 2 x 8-10 reps on 4010 tempo, rest interval 75 seconds C-1 Incline Dumbbell Presses 2 x 10-12 reps on 3010 tempo, rest interval 75 seconds C-2 Seated Cable Rowing 2 x 8-10 reps on 4010 tempo, rest interval 75 seconds D-1 Decline...

Principle For greater workout efficiency make antagonistic pairs contract alternately

Regardless whether you are in an accumulation phase or an intensification phase, you will be able to recruit more motor units if antagonist pair contract alternately e.g. flexion followed by extension . as opposed to agonist contractions alone precontraction of antagonists . The ability of achieving full motor unit activation MUA in a muscle contraction may be enhanced when immediately preceded by a contraction of the antagonists. This has the added benefit of allowing to double the workload...

World Championship medalists in

- speed-skating long-track Theoretical Background - M.Sc. Exercise Physiology Books Published - Modern Trends in Strength Training - Manly Weight Loss Multimedia Publications Writer of the foreword on the upcoming UNICEF fundraising recipe book which include recipes of Canada's Olympic athletes like Myriam Bedard, Jean-Luc Brassard. International lecturer in practical and theoretical aspects of physical preparation more than 190 conferences since 1985 . For an exclusive seminars, personal phone...

Tuesday Friday

A-1 Top Half Range Incline Presses in Rack 5 x 4-6 on 2210 tempo, rest interval 100 seconds A-2 Subscapularis Pull-ups 5 x 4-6 on a 5010 tempo, rest interval 100 seconds B-1 Incline Barbell Presses 5 x 4-6 on a 5010 tempo, rest interval 100 seconds B-2 Bent-over EZ Bar Rows 5 x 4-6 on a 5010 tempo, rest interval 100 seconds C-1 Seated Parallel Grip French Presses 3 x 7-9 reps on 3110 tempo, rest interval 90 seconds C-2 Scott close-grip EZ bar Curls 3 x 7-9 reps on 5010 tempo, rest interval 90...

Day

A-1 10 Degree Decline close grip bench presses 4 sets 6, 8, 10, 12, on 3210 tempo, rest interval 75 seconds A-2 Seated Zottmann Curls 4 sets 6, 8, 10, 12, on 3210 tempo, rest interval 75 seconds B-1 Rope French Presses 3 x 10-12 reps on 3110 tempo, rest interval 10 seconds not a typo TEN seconds B-2 Pronated Triceps Pressdwons 3 x 15-20 reps on 3010 tempo, rest interval 90 seconds B-3 Scott Gorilla Bar Reverse Curls 3 x 7-9 reps on 4010 tempo, rest interval 10 seconds not a typo TEN seconds B-4...