Off season diet tips with Evan Centopani

Jay Cutler Road to Mr. Olympia 2010

Phil Heath Arnold Classic 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

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!

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

Victor Martinez and Kai Greene Trains Arms 
5-8min clips

Part 1: http://www.youtube.com/watch?v=9lkulygfYL4
Part 2: http://www.youtube.com/watch?v=wiI9DlbjJ3E
Part 3: http://www.youtube.com/watch?v=eUb6Ln2TkUs
Part 4: http://www.youtube.com/watch?v=BAd8Cn34fv8
Part 5: http://www.youtube.com/watch?v=jfjeXwyM1
Part 6: http://www.youtube.com/watch?v=RKKloZ9RhaI
Part 7: http://www.youtube.com/watch?v=2bi7iCwypwg
Part 8: http://www.youtube.com/watch?v=D3fWLJwN34g
Part 9: http://www.youtube.com/watch?v=kJJt6AQZ-vg
Part 10:http://www.youtube.com/watch?v=1ySS3gkAup8

Victor Martinez Trains Back and Triceps
5-8min clips

Part 1: http://www.youtube.com/watch?v=A3dGVtjjs2o
Part 2: http://www.youtube.com/watch?v=dQXOQhHjuJk
Part 3: http://www.youtube.com/watch?v=QxnoJ6mLnQA
Part 4: http://www.youtube.com/watch?v=6ZR37vMqclw
Part 5: http://www.youtube.com/watch?v=vjFw55hCqew

Victor Martinez Trains Shoulders
5-8min clips

Part 1: http://www.youtube.com/watch?v=ORUbjyUwasE
Part 2: http://www.youtube.com/watch?v=5Nqb3VculIM
Part 3: http://www.youtube.com/watch?v=mXopjpHugLQ

Kai Greene Arnold Classic 2009