Dedication Nation: 2010

onsdag 16. juni 2010

søndag 13. juni 2010

fredag 11. juni 2010

Chris Cormier Trains Back and Legs with Dorian Yates

torsdag 10. juni 2010

Excellent choice made by Donna from New Jersey

Although she can only move 20 feet before she has to sit down and rest, Simpson wants to be bigger. She says:

"I'd love to be 1,000lb. It might be hard though. Running after my daughter keeps my weight down."

One would expect her long-term partner, Philippe, to advise against her gaining more weight, but that's not the case at all. Philippe, 49, actually encourages her to eat more. He and Donna met on a dating site for plus-size people, and is a self-confessed "fat admirer". Interestingly, he himself only weights 150lbs.

Donna said:

" I think he'd like it if I was bigger. He's a real belly man, and completely supports me."

To achieve her goal of weighing 1,000lbs. in just two years, Donna says that she needs to eat 12,000 calories per day. That's about 10,000 more than the average woman needs daily. To fund her massive grocery bill, she runs a website where men pay to watch her eat fast food.

Mr. America 1968 Jim Haislop in Lestoil Commercial

The anabolic effect of dirty films

Watching pornographic film clips increases the concentration of the anabolic hormone testosterone in the body and lowers the level of the catabolic hormone cortisol. Post-adolescent workers at Ergo-log.com read about this in an eighteen-year-old study, in which Scottish endocrinologists got eight male students to watch pornographic videos for twenty minutes. The researchers measured the concentration of hormones in the students’ blood for six hours afterwards.

The effect of the porn on the testosterone level is shown below. The line with the black dots represents the test subjects who watched a non-pornographic video.

Although the testosterone level rose after watching porn, the effect is not quite statistically significant. What was significant was the difference between the cortisol level of the men who had watched porn and the cortisol level in the men who had watched less suggestive videos.

The cortisol level goes down after watching pornographic images. The mechanism, the researchers suspect, may be connected to prolactin and dopamine. Watching porn made the prolactin level go down.

The body makes less prolactin if the dopamine level is high. And under those conditions the production of testosterone increases.

Hmm... Watch porn and then, while the testosterone is peaking and the cortisol is at a low, go and train. Would that speed up your progress?

Some sports scientists think that strength and endurance athletes perform better if they take their daily hormonal fluctuations into account. Later in the day there tend to be relatively less catabolic and more anabolic hormones in the body. That would be a reason for training early in the evening. Other factors that can contribute to a raised testosterone level include a healthy lifestyle, enough sleep and a diet that contains enough fats. Olive oil seems to be the best source of fat for increasing the manufacture of testosterone.

Sources:
Psychoneuroendocrinology. 1990;15(3):207-16.

onsdag 9. juni 2010

Roelly Winklaar 4 Weeks Out of the 2010 Arnold Classic

Human feed bags for more convenient eating

New Wearable Feedbags Let Americans Eat More, Move Less

tirsdag 8. juni 2010

Pro Bodybuilding Weekly

IFBB Summer report

Special guests Jimmy Mentis (Greek Champion) and Allan Donnelly (Flex Magazine Editor-in-Chief) visit the show to kickstart the June portion of PBW's 2010 broadcast schedule.

Clicking this button will open your iTunes.

mandag 7. juni 2010

Off season diet tips with Evan Centopani

søndag 6. juni 2010

Jay Cutler Road to Mr. Olympia 2010

Phil Heath Arnold Classic 2010

lørdag 5. juni 2010

Bob Paris Mr. Olympa 1988

Dave Palumbo Keto Diet

Dave Palumbo's Keto Diet

For maximum progress every bodybuilder needs to change training and diet routines frequently, people who are looking to diet or gain mass should defenitely try out this keto diet that seems to be a safe way to make progress without adding unnessecary bodyfat, the thing with the keto diet is to use fat as fuel instead of glycogen, this takes 3-4 days before your body adapts to so be paicient and stick to it.

Diet (for 220lb man)

Meal 1 - 6 whole Omega-3 eggs and 4 egg whites
Meal 2 - 8oz chicken with 1/2 cup raw almonds
Meal 3 - 50g whey with 2 tablespoons all natural peanutbutter (Post-workout)
Meal 4 - 8oz salmon with 1 cup asparagus with 1 tablespoon macadamia nut oil
Meal 5 - 50 g whey with 2 tablespoon Peanutbutter
Meal 6 - 6 whole eggs
(5 meals for Women)

For weight gain

Follow the same formula. High protein (50g per meal), Moderate Fat (25g per meal), and moderate carbs (35-50g per meal). If you're a hard gainer, eat 8-10 meals. If you're an easy gainer (but get fat easily), stick to 6 meals per day.

For the 1000th time, when following the keto diet plan (which includes getting your brain into ketosis), there can be no starchy carbs eaten!

Cardio

Cardio should be performed at a low intensity (under 120bpm heartrate). This will ensure that you use fat as a fuelsource since as your heartrate increase, carbohydrates begin to become the preferred fuel of choice for the body. When on a low carb diet, you're body will break down muscle and turn that into carbs. Remember, Fat CANNOT be changed into carbs. Therefore, for bodybuilding, the rule of cardio should be long duration, low intensity.

Supplements

Omega-3 Fish Oil pills 1000mg 3x per day
Evening Primrose Oil (Omega-6) 1300mg 2x per day
Extra Virgin Olive Oil is still better for your heart! These are heart healthy mononsaturated fats (along with macademia nut oil). Mono's are not essential fats; however, they are very heart healthy.

Non essential but heart healthy
Macadamia Nut oil (Omega-9 monosaturates) 2-3 ablespoons per day
I'm a believer in a good whole food supplement. I've mentioned it before:
Juice Plus+ gives you 12 servings of fruits and veggies in 4 pills (no sugar, no fiber).
Good legal Testosteron/anti-aromatase:
6-oxo or Gaspari Novedex XT
Liver Support:
LIV-52 by Himalayan Labs for liver detoxification at its best!
Take all supplements with food

fredag 4. juni 2010

2010 NPC ATLANTIC STATES

PREVIEW: 2010 NPC ATLANTIC STATES

NPC bodybuilding, fitness, figure and bikini rumbles into New York this Saturday!

Can you hear it? It's the sound of the 2010 NPC Bev Francis Atlantic States Bodybuilding, Fitness, Figure & Bikini Championships rumbling into New York this weekend! More than 200 competitors are expected to turnout on Saturday, June 5 at the Tribeca Performing Arts Center for this national qualifier!

WHAT: 2010 NPC Bev Fancis Atlantic States Bodybuilding, Fitness, Figure & Bikini Championships

WHEN: Saturday, June 5

PREJUDGING: 10:30 a.m. EST

FINALS: 7:00 p.m. EST

WHERE: Tribeca Performing Arts Center, New York, NY

FOR MORE NPC INFO: Go here

The Atlantic States has long been known as a breeding ground for success on the national stage. Past winners of this awesome annual display of amateur talent include:

Evan Centopani (2005)
Curtis Bryant (2003)
Fakhri Mubarak (2002)
Kevin English (1998)

On top of seeing the next to get the honor of being added to the Atlantic States' winner's list, three-time Mr. Olympia Jay Cutler and 2009 Mr. Olympia runner-up Branch Warren will also be guest posing! Don't miss this East Coast NPC bodybuilding, fitness and figure extravaganza, this Saturday, June 5 in New York!

torsdag 3. juni 2010

Cooking with Christina Dougdale

In this brand new exclusive series join Christina, the better half of IFBB pro Mark Dugdale, as she prepares healthy gourmet meals in her home kitchen utilizing whole, organic, and fresh ingredients. Prepare for a mouth-watering lesson in clean eating!

This is only a preview, click the links below to see full episodes

#1: Chicken, Rice, & Vegetables
#2: Brussels Sprouts & Potatoes
#3: Vegetable/Lettuce Salad
#4: Bison Roast
#5: Green Beans
#6: Broccoli
#7: Halibut
#8: Mark Cooking
#9: Beef & Quinoa

Training Tip of the Month - Intensity Cycling

Jeff 'The Jersey Freakazoid' Long
Training Tip of the Month

How I Cycle My Training
It goes like this. I start with two weeks of heavy mass building/strength training to hit my muscles deep, to get that thick density in the muscle. Rep range is anywhere from 4-7 reps. For Week 3, I go to the shaping mode of training rep range, 7-10 reps. Week 4 is the high-rep week to peak the muscle, pumping as much blood into the muscle as I can and stretching the fascia. That's what is going to mature the muscles to get that grainy look— faster reps, 12-16 range, drop sets, super sets, and FST-7 training. I incorporate all that for the week, hitting each body part twice that week.
Once my four weeks are complete, I take three to four days off completely, to rest before starting the cycle up again. I always try to change the exercises up also.

Off-season Training Split:
Monday: Chest, biceps, abs
Tuesday: Quads, hamstrings, calves
Wednesday: Rest (30 minutes of treadmill)
Thursday: Shoulders, traps, triceps
Friday: Rest (30 minutes of StepMill)
Saturday: Back, hamstrings, abs
Sunday: Complete rest

• 2-5 basic exercises per muscle group
• 3-5 sets per exercise and 15 to 6 reps per set.

Nutrition Tip of the Month
Pre and Post-workout Nutrition
I have 70 grams of Vitargo right after I train, mixed with BCAAs and creatine, no protein with that. Thirty-five minutes later, I have 35 grams of Vitargo with 50 grams of Pro Complex protein from Optimum Nutrition. One hour later, I have a solid meal. Do that for a month and I promise you'll see a difference in muscle gains.
Before I train, I just do a meal: 9 ounces of chicken breast, 2 cups white rice, and a banana. I try to get most of my nutrition through solid food. During contest prep, the post-workout shake is replaced with chicken breast and vegetables.

Victor Martinez' Training Videos

onsdag 2. juni 2010

Kai Greene Arnold Classic 2009

Shawn Ray Mr. Olympia 1999

Is steroids that bad?

Kevin Levrone posing 1997

Ronnie Coleman 2300 lbs Leg Press

mandag 31. mai 2010

In the trenches with Max Charles

Max Charles eats 1-2 times a day, trains for 3 hours and makes up his own exercises. 270 Pounds lean.

3 x 7min clips on youtube

Part 1: http://www.youtube.com/watch?v=tQJ0SmXs47o
Part 2: http://www.youtube.com/watch?v=cA1Jz3hsZ6o
Part 3: http://www.youtube.com/watch?v=GljjcGTE5TA

søndag 9. mai 2010

New York Pro 2010

1. Roelly Winklaar
2. Hidetada Yamagishi
3. Dennis Wolf
4. Toney Freeman
5. Eric Fankhouser
6. Eugeny Mishin
7. Ben Pakulski
8. Johnnie Jackson
9. Marius Dohne
10. Jeffrey Long
11. Sergey Shelestov
12. Daniele Seccarecci
13. Mike Van Wyck
14. Manuel Romero
15. Cesar Mendible

lørdag 8. mai 2010

Arnold Classic 2010

Results

1. Kai Greene
2. Phil Heath
3. Branch Warren
4. Dexter Jackson
5. Toney Freeman
6. Ronny Rockel
NP Hidetada Yamagishi
NP Johnnie Jackson
NP Melvin Anthony
NP Robert Piotrkowicz
NP Roelly Winklaar
NP Sergey Shelestov
NP Tarek Elsetouhi
NP Roelly Winklaar

Pre-judging Video