January, 2005
There are several good creatine products on the market today. Typicaly when it comes to selecting supplements, I advice people not to buy the cheapest product (low quality) and not to buy the most expensive products (could be paying for advertisement). Find a happy medium in price, check your ingredients, ask store clerks which products sell best. I have used creatine for years, and recently I have begun using a product made by MHP (Max Human Performance) called TRAC. This product has worked great for me, it allows me to get quicker pump, and hold my pumps several hours post work-out. TRAC does not give me a bloated feeling. It comes in different flavors and taste great, and it contains now sugars. This allow me to use it almost all the way to a contest.
May, 2004
How do I gain size?
Just based on the little info you have given me, focus on increasing your size in the off season. It is good to been lean, and vascular, but not at the expense of gaining muscle. Put on some bodyfat to cushion your joints to use heavier weights. First, eat at least 6 meals per day. Second, eat lots of carbs like potatoes, pasta, and oatmeal. Increase dietary fat from sources like nuts or peanut butter. Also, try a couple of tablespoons of flax oil per day. Take in 2-3 meal replacements per day on top of your meals.
April, 2004
What should I eat between back-to-back shows?
I suggest eating a good cheat meal the night after a show. Then that Sunday (assuming the show is Saturday night), take in some lean red meat (steak) and some clean complex carbs. Then start back on your last week’s prep around Sunday night at 5:00 pm or first thing Monday morning. This works if you were on for the previous show or even if you were a little flat. If you were off - behind shedule - start right back on your diet Sunday morning. Immediately increase water intake after a show until cut phase starts again.
March, 2004
As far as preparing for your first competition, my first advice is to have fun with it. Due not put too much pressure on yourself to win. Use it as an opportunity to start learning your body. Second, get with a local competitor or judge for some assistance. If you cannot find one begin getting literature from magazines, books, the Internet, etc. Your first goal is to commit to a show and see it thru to the end. Pick your show. Start your diet anywhere from 10-16 weeks out. If your bodyfat is above 10% you should diet 12-16 weeks. If you are less than 10%, then 10-12 weeks should suffice. Learn your poses. Send in your entry fee early. (Then there is no turning back- you stay focused). Shoot for a goal of less than 5%. But even if you don't make it, do the show anyway. You learn so much. Talk to other competitors in the show, and to the judges after the show. I would also suggest starting off in a novice level show. Good luck and keep me posted.
February, 2004
I have a hard time running because of my bad knees. This makes it difficult to get my bodyfat down for competition. What should I do?
This one is easy. You should first experiment with different pieces of cardio equipment. The elliptical is a no impact apparatus great for burning calories, others include recumbent bikes, gazelles, nordic tracks, just to name a few. You might also try buying a better shoe to help absorb some of the shock, and if you use a treadmill try cutting back on the running and add more walking on an incline. You might also think about adding a glucosamine type product to your diet, Releve is a good one. If your knees persist to give you trouble, quickly see a doctor.
May, 2003
I have trouble increasing my deltoid size - any suggestions?
First, on deltoids concebtrate on higher reps like 10-15. Do not exceed 12 sets. Try not to train delts after chest or triceps, because they may be fatigued - because they are a secondary muscle used when training this muscle group. Include some drop sets on military presses as well as dumbell shoulder presses. Use Arnold presses on occasion. (Start with dumbells facing your chest and twist them up as you press the weight upward - the dumbells should end up parrallel on the ends). Lastly, on side lateral over-exaggerate the rotation at the top of the movement so that the dumbell and the elbows rise above the shoulders. Hope this helps build boulders for your shoulders.
April, 2003
I am preparing for my first national qualifier, how long should I diet?
If this were your very first show, I would suggest about 8 weeks. If your bodyfat is less than 10%. Most first time dieters can't stand much more than that. If you have 4 or 5 shows under your belt I suggest about 12 weeks. I have found that it takes at least this long to get the bodyfat down below 5% and to get that paper thin skin look. If your bodyfat is over 12%, you are probably looking at more like 13-16 weeks. I generally suggest athletes try to stay under 10% in their off-season. From a weight stand point, the safest way is to shoot for 1-2 pounds of loss per week. Determine the weight you want to go in at and subtract it from your current weight. (IE- current- 215lbs- goal 195lbs=20lbs divided by 2lbs per wk. = 10 weeks of dieting.) But do not focus on the weight and not pay attention to the mirror. I also suggest monitoring bodyfat every other week. Good Luck.
March, 2003
I am doing a figure competition in a few months and plan to add a fat burner
to my nutritional program. When would be the best time to use a fat
burner?
Well before you start your fat burner be sure to implement cardio and a clean diet. Once you begin, most fat burners give you suggestions. Follow the direction on the bottle. Most will tell you to use them in the morning or pre/post workout. MHP has a new product for women called Remi. It contains an oral fat burner as well as a topical spot fat burner. You may want to try it. Good luck and hope this info helps.
February, 2003
I am getting ready for my first competition and I have no idea where to
start for my posing routine?
Start by learning your mandatory poses. Determine which poses show off your physique the best. List them to be included in your routine. Then experiment with variations of mandatory poses — to add to the routine. Get ideas from magazines and videos. Next select a song you like and that is sort of a popular song. Popular songs get the crowd behind you. As you choreograph the poses to the music, try to move in a logical order. For example, start facing the crowd, and as you pose go in a complete circle until you are facing the crowd again. Choose poses that allow you to move in one direction. This generally allows the routine to flow better. Pose in front of a mirror, write your routine on paper, video tape yourself, and last get an experienced competitor to assist you. Good luck.
January, 2003
I am preparing for a bodybuilding show and I have been on my diet for about
4 weeks. I eat baked chicken four out of five meals. I am sick
of chicken, help?
It is no mystery that dieting is the hardest part of bodybuilding. The key to not going mental on your diet is variety. Try preparing your chicken in different ways like grilling or boiling. Use other protein sources like lean ground beef, lean cuts of steak, turkey, fish (i.e.: tuna, orange roughy, or cod), egg whites, and of course protein powders. Also, prepare these protein sources in a variety of ways. Remember variety is the spice of life.
December, 2002
Tricky, my name is Tim and I want to train for the NPC Team Universe.
What type of drug testing method do they use? And are prohormes legal?
The Team Universe uses two methods of drug testing. They use polygraph and urinalysis. Every athlete in the show is polygraphed. And they do not ask if you use prohormones, because prohormes are not banned in the NPC. (Note: Some federations have banned prohormes - so know the rules of your chosen federation well ahead of any competition you chose.) However, prohormones can cause you to test positive for steroids on a urinalysis. At the Team Universe, the top two competitors of each weight class are tested. If you test positive, you are out of the competition, even if you were only using prohormones. The test cannot distinguish what has caused your testosterone to elevate above the standard or normal ratio. If you use prohormones it is generally suggested to allow 6-8 weeks for your testosterone count to return to normal. So allow at least this much time off of prohormes before a drug-tested competition.
November, 2002
I have been having some joint pain was wondering what the best product on
the market would be to help alleviate some of the discomfort?
The first thing you should do is probably see a doctor and get a professional diagnosis. Second, I would advice you to increase you pre-workout warm out. Be sure to include some light cardio (5-8 minutes) and some static stretching. Also, try an over-the-counter anti–inflammatory. There are a variety of joint support products on the market. Many of these will give some support if they contain glucosamine or chondrotin. I recently injured my back (bulging disc) while preparing for NPC Nationals. I did not go to the doctor right away because I was focused on my competition (do as I say and not as I do, smile.) I started with an over–the–counter anti–inflammatory, which helped with the initial pain, but it kept coming back after each workout. Then I switched to a product called Releve. I saw a difference in the persistence of the pain in about three weeks. Why? Releve contains not only glucosamine, but also NAC, ALA, and IsoOxgene. This combination not only gives joint support but it helps repair joints and connective tissue, it reduces inflammation and muscle pain, it strengthens bones and cartilage, and the IsoOygene inhibitors give the product a sustained release property for immediate and long term relief. For more information on this product go to www.maxperformance.com.
October, 2002
I am thinking out doing my first competition, how far out should I start
my diet?
First, get your body fat checked by a local trainer. Typically, male bodybuilders start their diet 10-12 weeks out. Women 12-14 weeks out because they generally have higher bodyfat's than men because of their reproductive system. However if your bodyfat is already below 7-8% an 8-9 week diet may suffice . If you are above 10%, I suggest the 10-12 weeks. If you are above 12% bodyfat you may want to go 12-16 weeks on your diet. Some first timers cannot handle dieting this long, they get burnt out and quit. Believe me when I say it is the hardest part of bodybuilding. Because of this I generally start my client with a shorter diet like 8-12 weeks regardless of bodyfat, just so they can complete their goal of competing in their first show (unless I sense they can be very disciplined). Hope this helps.
September, 2002
Tricky, for the past year - I have worked out seven days a week for 2 hours
a day sometimes longer and have made very little gains. Help!
Sounds like you might be over training. Remember the body actually grows during recuperation time, not in the gym. You break the muscles down in the gym, flush the body with nutrients for repair, and rebuilding, then you rest and grow. My first suggestion is to cut down your workout time to about an hour. This is plenty of time to break down muscle tissue. Be sure to keep the intensity high for this full hour. Second, try changing your program so that you get a day off ever fourth or fifth day. Try to get 7-8 hours of sleep daily. Feed the body ASAP post workout with approx. 50 grams carb and 40-50 grams protein. Also include creatine and glutamine post workout. If you workout in the day time try a short 25-30 minute nap post workout (after you drink your shake). Make changes in your workout every 3-4 months to keep the body guessing. Implement these strategies and unleash new growth. (Note: Try TRAC by MHP post workout – new time-released creatine formula – awesome!)
August, 2002
Tip-In the off season: Keep complex carbs at about 50-55% of your caloric
intake. Stay with clean carb sources like rice, potatoes, and oatmeal.
During pre-contest to switch to lower glycemic carbs like brown rice, sweet
potatoes, and whole wheat oatmeal.
July, 2002
Tricky, do you train abs everyday and what exercises do you do?
No, I do not train abs everyday, as popular demand suggests. I believes abs are like any other body part - if trained intensely they should have a recuperation day. I train abs 3-4 times per week with a day in between for recovery. I train abs for about 15-20 minutes. I perform 3 different exercises, 3-4 sets each, 15-25 reps per set. I alternate at least one exercise each time I train abs, to cover a variety of different angles and to break the norm. I highly recommend hanging leg raises. Other exercises of choice include crunches, reverse crunches, resistance machine crunches, and cable pull crunches. When training abs listen to your body just like any other part, if they are sore they may need another day of recuperation time. Note: When training abs remember to include some lower back training and also to stretch abs and lower back pre- and post-ab workout.
June, 2002
What exercise would you recommend to add thickness to my back?
This is a good question, however you did not specify what area of the back. So I will approach this question holistically. To start you should hit the back from a variety of different angles using a variety of different exercises. Second, because the back is the second largest body group, you should attack it with a large number of sets and reps. Beginner to intermediate trainers should do 3-4 different exercises, 2-3 different sets with 12-15 repetitions. Intermediate to advanced trainers should work toward 4-5 different exercises, 3-4 sets, and 8-15 reps. Some excellent back exercises include: pull-ups, seated row, t-bar rows, lat pull-downs, behind the neck pull-downs, pull-overs, one arm dumbbell rows, and cable rows just to name a few. Another good trick to remember is to experiment with pulling the bar to a different part of the upper torso to hit the back in a different spot. For example, wide grip lat pull-downs to the upper chest help widen the upper lats. However, close grip or reverse grip pull-downs hit more of the middle back and lower lats. The point here is to experiment with hand position during back movements. And lastly, incorporate an occasional superset and/or drop set to really blast the back into maximum growth.
May, 2002
How much water should I drink a day in the off-season?
Strive to drink at least a gallon a day in the off season. When training intense it is very important to drink plenty of water to keep the body hydrated, cooled, and flushed of antioxidants. Water also provides various minerals used to control the bodies functions. Do not replace water with other liquid sources like juices and sodas. These drinks can increase calories and cause insulin spikes due to sugar content.
April, 2002
I always see info on how many grams of protein to take in per day, but rarely
do I see info on how many carbs to take in per day.
Most of the bodybuilding literature I have read suggest a 1 to 2 or 1 to 3 protein to carb ratio. I am somewhere in between, which means I take in roughly 2 to 2.5 grams of carbs per gram of protein. My caloric intake is based on my carb intake. If I take in 250 grams of protein per day, I also consume 500 to 625 grams of carbs per day. I try to keep my fat intake below 50 grams (approx. 20% of daily calories) per day. This puts my caloric intake between 3500 and 4000 calories per day. These are off-season numbers.
March, 2002
I get many clients that complain about gastric problems from liquid protein
sources. The digestive systems breakdown liquid protein sources very
quickly and may cause gastric problems. Try taking your liquid shake
with a complex carb like rice. Or try taking in a good fat source.
I use peanut butter with my Methoxy meal replacement (by MHP). This
helps slow the absorption. You can also try adding a fiber supplement
in your diet. Try one of these tips and get more bang for your buck
when using liquid protein sources.
February, 2002
Can I train abs every day?
Some people do, as long as the muscles of the abdominals are not sore you should be ok. I would advice allowing at least 24 hours of recuperation time just like any other muscle group. I try to alternate abs and calves daily. In general, I suggest 5-8 different sets, divided amongst 2-3 different exercises, for 20-25 reps per set. Be sure to stretch the abdominal as well as the low back muscle before and after ab work for 5-10 minutes.
January, 2002
What are some good exercises for rear delt development?
I will give you three.
1. (Peck Deck Rear Delts): Try facing the pad on the peck deck machine.
Use a reverse grip bringing the bar towards the bar and allowing you to
squeeze your subscapula, thus working the rear delts.
2. (Reverse Dumbbell Flyes): Lay face down on an incline bench, using
a moderate weight (dumbbells) move the dumbbells upwards squeezing the shoulder
blades together.
3. (Cable Machine Rear Delts): Set your cable adjustment at or near
the bottom of the cable machine. Use a single hand attachment.
Grab the attachment and pull it upward and across the body squeezing the
rear delt at the top of the movement.
Hope this helps.
December, 2001
I am on a low carb diet and I have lost 20 lbs., but I have also lost a
lot of strength. What do I do?
If you are on a low carb diet be sure to up your carbs every third or fourth day. This replenishes your glycogen stores for more energy, keeps the metabolism racing and keeps you sane. Up your protein to 25- 100 grams per day. When on a low carb diet, I suggest at least 2 grams of protein per pound of body weight. This helps preserve muscle. I would also add glutamine to my supplementation, which has an anti-catabolic effect- muscle sparing. (I use effervescent glutamine by MHP for maximum absorption.) Then last add some good fats to your diet like natural peanut butter, nut, flax oil, or essential fatty acids.
November, 2001
How can I get shredded glutes?
Getting shredded glutes comes from two things. Target training for glutes in the off season and pre-contest diet. I will discuss target training for the glutes. In the off season a person should attempt to isolate the glutes just like any other exercise. Three good exercises include pleay squats, bent knee deadlifts and glute presses on the leg curl machine. On squats, take a wide stance, toes slightly turned out and squeeze the glutes at the top of the movement. On bent knee deadlifts, do not come all the way up, round the back slightly and squeeze the glutes at the top of the movement. The top would be about 3/4 of the way towards standing straight. On the leg curl machine, face away from the machine, get on both knees, place one foot under the leg curl pad and push the pad up and away from the glutes. I suggest 8-10 total sets.
October, 2001
How long have you been training and how have you remained focused year in
and year out?
I have just begun my 14th year of training. I have used a variety of methods to remain focused. Here are just a few.
September, 2001
Do you advise the use of HMB in a my supplement regimen?
Yes, and No. Is that a tricky answer? Let me explain. Most of the articles I have read on the subject suggest that HMB is beneficial during periods of restricted calories. During this period the HMB works as an anticatabolic. This mean it keeps the body from burning muscle. Some articles go as far as to suggest HMB may help you may even build some muscle and burn some fat during this period. I have used HMB during my precontest diet an I do believe it helped me preserve muscle. I measured this by the fact that I maintained more muscle mass than previous years (bodycomp) and I maintained more strength. Later, I found that BCAA were suppose to have a similar anti-catabolic effect. Because BCAA were more cost effective, I switched to them the following year. I believe they helped but not as much as the HMB. So, on the other hand, during the off season when calories are high along with fats and carbs. The body uses these nutrients for energy as opposed to hard earned muscle. Therefore, I say yes, HMB may be beneficial during periods of dieting and not beneficial during periods of elevated caloric intake.
Past Tips of the Month
November, 2000
Squats have been the key to my leg development. But it was not from
squatting 1000 lbs. It was from concentrating on my technique and
range of motion (ROM). I see people in the gym all the time with 4
and 5 plates on the squat rack doing 3/4 reps and they have stick legs.
They get caught up in the weight game. I have my client from jump,
back off the way and work on going glutes parallel to the ground for a solid
ten reps. I have worked with some people that had to start with just
the bar until they got used to going parallel to the ground, then we gradually
built up their weight. Believe me the weight will come. Technique
first. Never go below 6 reps on squats. Do a minimum of 4 sets.
Have someone to assure you are going full range or use a bench. Do
not decrease your ROM as you increase the weight. If you do, you are
using too much weight. Get a spotter and do 2-3 forced reps on your
last set. Try also dropping back down in weight and burning the reps
out, but remember to go full range. Next, on the leg press try doing
drop sets. This really adds the finishing touch to leg development.
For more insight order my leg training video "Naturally Quad Diesel"
at www.trickyjackson.com
October, 2000
The amount of time you rest between muscle groups in a single workout session
should be no more than 2-3 minutes. Just the amount of time it takes
to set up your next session. I generally advise clients to train one
large muscle with one small or one muscle group at a time per day.
This would allow 24 hours rest time between muscle groups or training sessions.
You should rest a minimum of 48 hours before repeating training of a muscle
group. The more intense your training the more recoup time you may
allot.
September, 2000
You can keep your carbs from converting to fat any number of ways.
Try one of these simple approaches: 1) Cut your complex carbs out of your
last two meals of the day (4-6 meals per day) or out of your last meal of
the day if you eat three meals or less. 2) Alternate your complex
carb each meal (zigzag method), i.e.: meal 1 include complex carb, meal
2 cut complex carbs, meal 3 include complex carb, and meal 4 cut complex
carbs. Also include 25-30 minutes of cardio at least 3-4 times per
week.
August, 2000
Look for a protein powder that has a blend of whey including whey isolate,
whey concentrate, and glutamine peptides. Look for protein powders
low in fat and carbs, preferably less than 5 grams of each per serving,
with a minimum of 16 grams of protein per serving. Also, check sodium
content. Try to keep it less than 100 mg per serving at max (especially
pre-contest). A good rule of thumb for people trying to build muscle
is to consume about 1 gram of protein per pound of body weight. This
can increase during contest prep anywhere from 1.5 to 2.0 grams per pound
of bodyweight. I use Simple Whey by MHP. It has
all the elements I look for in a protein powder, it's cost effective and
tastes great.
July, 2000
Do not use baby oil for your posing oil, it is too thick and makes you look
smooth. I suggest you purchase posing oils that are specific for bodybuilder's
needs (Muscle Juice). Try looking at the local gym, GNC, or health
food store. Something I find really good and easy to apply is Pam
cooking spray. Sounds a little funny, but it works!
June, 2000
When preparing for a competition, always try to be between 2-4 pounds from
weight class the week before the show. This amount of weight is pretty
easy to lose when cutting water. Many people over use the sauna in
an effort to make weight. You do not want to start using the sauna
until you start cutting water. You will simply be putting the lost
fluid back in. Depending on the amount of weight (water) you have
to lose and when you start cutting water. You should not use the sauna
any more than three days max. I suggest no more than two. When
you enter the sauna stay in approximately 10 -15 minutes get out for 3-5,
and then in again for another 10-15 minutes. I would not suggest being
in the sauna for more than 30 minutes in a session. And that should
include a short break. Here is a trick from the pros: as you begin
to sweat take a credit card or id and begin to push the sweat off and away
from the body. This helps increase vascularity and help promote loss
of subcutaneous water as opposed to water from the muscle. Hope this
trick helps and good luck!
May, 2000
When tanning before a show, tan for at least 20 minutes at least two weeks
prior to the show 2-3 times that week, and the final week each day for 20-25
minutes. Be sure to flip sides each time you tan - be careful not
to burn. People with darker skin can stand a little more tanning that
people with fair skin because of the darker pigmentation in the skin.
Do not tan over 8-10 times over a three week period. Also, begin applying
tanning solutions the morning before the show. Do not shower after
you apply the first coat. Try to apply at least 3 coats before stage
time. Assess your color after each coat. If you are too light
the lights on stage will wash you out and make you look flat. if you
are to dark you will hide separation and striations. Try to get some
sun after the first or second coat to sort of bake the solution in.
This will help blend your color in, dry your skin out (pulling out excess
water) and keep the tan from running on stage.
Tanning and solutions applies to both black and white competitors, so black athletes: don't worry about stares or surprised faces when you go to a tanning bed. Be complete in your prep - including tanning and paint.
April, 2000
When choosing carbs to consume for your pre-contest diet, choose carbs that
are low glycemic. This means they breakdown slower giving a sustained
release of energy. This also keeps the body from releasing insulin
which shuts down the body fat burning potential. Use brown rice instead
of white rice and sweet potatoes instead of white potatoes.
March, 2000
When starting pre-contest cardio try this method:
Single sessions can be in the mornings or immediately following a workout. Double sessions should be split up similarly.
If you start your diet less than 12 weeks, follow the same sequence but change weekly instead of every 2 weeks.
If you diet longer follow the same sequence until you get to 2- 30 minute sessions and follow it into the last week.
Try to never exceed 75 minutes of cardio in a single day.
February, 2000
If you are not genetically gifted with calves they are an S.O.B. to
develop. If you are doing 4 to 6 sets they will never grow.
What has helped me over the past year has been to shoot for more like 12-15
sets. Do at least 3 different exercises, and train with heavy weight
for 8-10 reps as well as light weight for 15-20 reps. In addition,
do at least 4 sets for the front of the calf (the anterior tibulas).
Train them at least two times per week and if they are not sore try for
three. This combination should help spark new growth in the calves.
January, 2000
When it comes to strength training the longer you are in the gym does not
mean better muscle growth. Try to limit your time in the gym to 45-60
minutes. Attempt to accomplish your normal workout in a shorter period
of time thus increasing intensity. Time between sets should not exceed
one minute for the novice to intermediate and 30 to 45 seconds between sets
for the advanced. Try this and experience new muscle growth for the
new millennium.
December, 1999
Try implementing stretching with your strength program to improve overall
muscular growth. Stretch the area you are training before the workout,
between sets, and after the workout. By stretching you not only improve
flexibility but also the elasticity of the ligaments, tendons, and fascial
tissue around the muscle. As the elasticity of this tissue improves
it allows the muscle room for growth. Try stretching 3-5 minutes before
and after workout and 15-20 seconds between sets.
November, 1999
Bodybuilding without a doubt is one of the toughest sports in the world.
Not only must a bodybuilder train day in day out, but he or she must eat,
sleep, and
— bodybuilding. Dieting is the most difficult part of
a bodybuilders prep. The key to being able to stay sane during contest
dieting is to stay focused day in and day out on what you are trying to
accomplish. Read bodybuilding books and magazines. Purchase
videos of previous shows or videos of your favorite athletes. Find
out who your competition will be and get pictures of them and post them
on your refrigerator, or photos of your favorites or just athletes you admire.
Go to area shows that you are not training for. Keep a journal.
Socialize more with people that are preparing for the same or other shows,
or people that have been there. This does not mean disassociate yourself
with your normal family or friends, it simply means to stay around positive
people that will support you and/or motivate. Try to limit your distractions,
by avoiding negative energy and capitalizing on positive energy. Mental
focus can make or break you.
October, 1999
Sleep is a very important part of training. This after all is when
your body actual repairs itself and grows. This is also when the body
release growth hormone which is vital for optimal muscle growth. I
suggest a bodybuilder get 7-8 hours of sleep a night. A minimal acceptable
amount would be six hours. And try (like everything else) to go to
bed regularly at the same times and rise at the same time or as close as
possible. Until next time sleep tight and grow right.
September, 1999
Here is a great way to increase your intensity, especially when preparing
for a show. Complete a drop set on the last set of every exercise
you perform. For example, if you are performing the bench press and
you are on your last set of 225lbs for 8 reps - Immediately upon completion
of your set- drop the weight to 135 and perform 8-10 more reps. This
will really saturate the muscle with blood. Another example - you
are performing alternating dumbbell curls with 40lbs for 10 reps each arm,
after these reps are completed- instantly drop the weight and grab 20lb
dumbbell and perform 8-10 more reps each arm - if you can do more do more.
Get ready for the pump of your life.
August, 1999
Dietary supplementation is vital in the success of the natural bodybuilder.
Three key supplements are whey protein, creatine, and a multi-vitamin.
July, 1999
When taking supplements to help gain serious muscle you must take your supplements
during the most beneficial time frame. For example, I have noticed
that you get the most out of creatine supplementation if taken 30 to 45
minutes before you train. This is also an opportune time to throw
in some BCAA to assist in the preservance of hard earned muscle (especially
pre-contest time). In addition, one should supplement with 30 to 50
grams of high quality whey protein approx. 30 to 45 minutes post workout
(30 to 40 grams if under 200lbs and 40 to 50 grams if over 200lbs - it is
difficult for the body to utilize much more than 50 grams in one sitting,
so you could just be pissing away money). The sooner you consume the
protein the better. This applies pre-contest and off-season.
For more info on the supplements I use and how to order some of these high
quality products at economical prices - email me at tricky6162@aol.com.
June, 1999
The key ingredients to successful bodybuilding are consistency, intensity,
focus, and determination. Toss in alot of patience and you will be
surprised at what you can accomplish. Patience is golden for the natural
bodybuilder.
