Mr. Fitness

-Fitness- det er ikke meget ved at lave et fancy eksempel når ikke du kender % for forbrænding.

....men nu var mening med eksemplet at vise at forbrændingen af protein kræver mere energi end forbrændingen af kulhydrater (måske ikke end de meget fiberrige) og fedt. Det er du vel ikke uenig i? I den forbindelse er jeg ikke så interesseret i at lede efter de præcise tal - er nogen interesseret i disse, så må de selv arbejde lidt :)

Men lidt arbejde vil jeg da godt gøre for de interesserede:

Welle et al. (1981) and Robinson et al (1990) demonstrated that during a normal six hour period of rest and fasting (basal metabolism), subjects burn about 270kcal. When eating a single 400kcal meal of carbs alone (100g) or fat alone (44g), the energy burned during this six hour period reached 290kcal (an additional 20kcal). Interestingly, when eating 400kcal of protein alone (100g) the subjects burned 310kcal during this six hour period (an additional 40kcal). Therefore, protein alone had double the thermogenic power vs. fat or carbs alone!

Og lige lidt videnskabeligt til at bakke op om, at et højere proteinindtag er meget fordelagtigt under en diæt:

In another study by T-mag's own Doug Kalman et al (2001), Doug showed that a 1200kcal, high-protein (47%P, 36.5%C, 16.5%F) diet was more effective than a 1200kcal, moderate-protein (24.5%P, 48.3%C, 27.2%F) diet for fat loss. Subjects in the high-protein group lost 6.3lbs of body weight, 5.3lbs of fat weight, and only 1lb of lean weight. The moderate protein group lost 3.1lbs of body weight, no fat weight, and 4.5 whopping pounds of lean weight.

ps. spiser man en kost rig på kostfibre/ langsomme kulhydrater er udsving i blodsukker begrænset

Jeg vil da give dig helt ret i, at fiberrige kulhydrater, fx. i form af grøntsager er mindst ligeså vigtige som protein (hvis ikke vigtigere) for at opnå et optimalt vægttab i form af fedt :)

Kan det være affaldsstoffer? 

Ja mon ikke. Farven gul kendes jo også fra urinen, hvor der jo netop udskilles affaldsstoffer....

Den gamle ironguru Vince Gironda gik også ind for mere og mere arbejde på kortere tid. Fx hans 6 x 6, 8 x 8 eller 10 x 10 med 15-20 sek. pause mellem sets. Se bare hvad det gjorde for fx. Larry Scott. Her var der heller ikke megen progression i vægtene. Her gjaldt det om at have så kort pause som muligt og ikke fokusere så meget på vægten.

Ja, glimrende eksempel...

Det har ikke noget at sige hvordan fordelingen er imellem protein, kulhydrat og fedt. Hvis man forbrænder mere end de 1700 kcal om dagen man indtager, så taber man sig også 

... men der er vel ikke nogen, der er interesserede i at miste muskelmasse, hvis det kan undgåes. Derfor er fordelingen vel ikke helt ligegyldig

Eksempel:

Kaloriebehov: 2000 Kcal

Indtag: 1700 Kcal fra sukker

Result: Vægttab.

Optimalt?: Nej...

Hvis jeg foreksempel har en fordeling på 20%-30%-50% men stadig holder det samlede forbrug af kalorer på 1700kcl, vil jeg så stadig tabe mig eller har det noget at sige???

Jf. ovenstående eksempel - ja du vil tabe dig, når kalorieindtaget er mindre end kaloriebehovet.

Min personlige holdning er dog, at personer der ønsker at tabe vægt i form af fedt, opnår det bedre resultat med en højere andel kalorier fra protein.

Et par ekstreme eksempler, hvor energien til "omsætningen" af henholdsvis protein, kulhydrat og fedt sættes til 30 %, 15 % og 0 %. (kan ikke huske tallene helt præcist..)

Personl 1:

Kalorieindtag 2000 Kcal

Fra fedt 1000 Kcal

Fra kulhydrat 500 Kcal

Fra protein 500 Kcal

"Effektivt" kalorieindtag for person 1:

1000 Kcal fra fedt = 1000 Kcal

500 Kcal fra protein = 500 - 30 % = 350 Kcal

500 Kcal fra kulhydrat = 500 - 15 % = 425 Kcal

I alt: 1000 + 350 + 425 = 1775 Kcal

Person 2:

Kalorieindtag 2000 Kcal

Fra fedt 200 Kcal

Fra kulhydrat 300 Kcal

Fra protein 1500 Kcal

"Effektivt" kalorieindtag person 2:

200 Kcal fra fedt = 200 Kcal

300 Kcal fra kulhydrat = 300 - 15 % = 255 Kcal

1500 Kcal fra protein = 1500 - 30 % = 1050 Kcal

I alt: 200 + 255 + 1050 = 1505 Kcal

Ud fra ovenstående eksempel mener jeg, at det er tydeligt, at en vis mængde protein (læs: stor) kan være en fordel uder diæt.

Person 1 og 2 stopper begge lige mange kalorier i hovedet. Men efter "forbrændingen" af disse kalorier har person 1 faktisk et overskud af kalorier på ca. 250 Kcal i forhold til person 2. Det betyder altså, at person 2 kan tillade sig at spise mere mad, altså her for 250 Kcal...

Nogle fordele ved et højere proteinindtag er altså:

- højere forbrænding

- mindre sult, pga. af mere mad

- gunstigere forudsætninger for at holde på muskelmassen

Yderst interessante observationer og tanker TJ!!

Jeg tror også, at "progression" i volumen kan være ligeså vigtigt som progression i intensitet. Et glimrende eksempel med gymnasterne!!

Hvis man ser på en nybegynder, der begynder at træne med vægte, så lærer denne som regel kun få øvelser den første gang. Langsomt introduceres denne for flere nye øvelser. I begyndelsen er motivationen ofte i top, så alle de øvelser begynderen får vist bliver blot tilføjet de allerede eksisterende øvelser. Dvs. der laves flere og flere øvelser for den enkelte muskelgruppe, hvilket betyder at volumen stiger progressivt....

Fx. Uge 1: - 1 øvelse x 3 sæt for brystet = 3 sæt

Uge 2: 1 øvelse x 4-5 sæt = 4-5 sæt

Uge 3: 2 øvelser x 3 sæt = 6 sæt

osv.

Ingen er i tvivl om, at de største forbedringer mht. styrke, muskelmasse etc. sker i begyndelsen af ens træningskarriere. Det er klart, at intensiteten her også stiger fra gang til gang (ligesom der er utroligt mange andre faktorer, der spiller ind første gang man løfter en vægt), men fremgangen her er ofte så utroligt meget bedre end den man oplever senere i træningskarrieren. Måske spiller kombinationen af progression af såvel volumen som intensitet her en altafgørende rolle

Et andet eksempel kunne være mureren (nu siger jeg ikke at murere er monsterstore ), der ofte er ok bygget uden at løfte vægte! Her bliver murestenene jo heller ikke tungere fra gang til gang, men efterhånden "klaskes" der vel flere og flere muresten på i løbet af samme periode. Altså også progression i volumen....

Og ja Poliquin er da stor fortaler for høj volumen. Et godt eksempel er hans German Volumen Training, hvor man i høj grad må sige, at volumen er i hovedsædet med 10 sæt pr. øvelse, mens intensiteten spiller en noget mindre rolle (dog er volumen ikke progressiv i selve programmet, men alligevel i den forstand, at volumen i programmet ofte er større end man er vant til).

Så fremfor blot at fokusere på progression af intensitet, tror jeg også, at man med fordel kan indbygge progression i volumen!

I HST henseende kunne det være interessant med noget i denne retning:

- Man kører programmet som normalt (nu kender jeg ikke programmet 100 %) indtil man når programmets sidst uge og for alvor har fat i de tunge vægte og ikke kan øge mere. I stedet for på dette tidspunkt at starte en deload, kunne det være interessant af fortsætte programmet, men nu gå over til progression af volumen i stedet for intensitet.

Eksempel med bænkpres:

Uge 1: 2 sæt af 8 reps med 70 kg

Uge 2: 2 sæt af 8 reps med 80 kg

Uge 3 2 sæt af 8 reps med 90 kg

Uge 4: 2 sæt af 8 reps med 100 kg

Uge 5: 2 sæt af 8 reps med 110 kg

Uge 6: 2 sæt af 8 reps med 120 kg

Uge 7: 2 sæt af 8 reps med 130 kg

Uge 8: 2 sæt af 8 reps med 140 kg

Yderligere progression i intensitet umuligt på dette tidspunkt

Uge 9: 3 sæt af 8 reps med 140 kg

Uge 10: 4 sæt af 8 reps med 140

Osv.

Her er et uddrag fra en artikel fra www.johnberardi.com/articles/nutrition/leaneating_1.htm, der måske er interessant i denne diskussion.

Den viser bla.a. at en kalorie ikke er en kalorie og at fordelingen af kulhydrater, protein og fedt har en "stor" betydning.

A Calorie Is Not A Calorie

While the gurus and pundits of the past believed that all calories were created equal, and while much of the current dietetics herd still believes it, I'm here to tell you why it just ain't true. To do so, I'll focus on three main arguments: the Thermic Effect of Feeding (TEF), cross-cultural studies, and the effects of isoenergetic diets using different foods.

The TEF, as I've said many times before, represents the additional caloric expenditure (above resting metabolism) that it takes to digest, absorb, and process the food you eat. Studies on the thermic effect of different foods have been important in describing the different effects of the macronutrients on metabolism.

The TEF lasts from between one to four hours after eating a meal. When adding up the thermic effects from each of your meals, this extra metabolism represents between 5% and 15% of your total daily energy expenditure. Therefore, if your daily energy expenditure is 3,000kcal, about 150 to 450kcal of that comes from the TEF. Interestingly, different macronutrients tend to have different effects on metabolism.

Welle et al. (1981) and Robinson et al (1990) demonstrated that during a normal six hour period of rest and fasting (basal metabolism), subjects burn about 270kcal. When eating a single 400kcal meal of carbs alone (100g) or fat alone (44g), the energy burned during this six hour period reached 290kcal (an additional 20kcal). Interestingly, when eating 400kcal of protein alone (100g) the subjects burned 310kcal during this six hour period (an additional 40kcal). Therefore, protein alone had double the thermogenic power vs. fat or carbs alone!

Swaminathan et al (1985) demonstrated that during a normal fasted 90-minute period, both lean and obese subjects burned about 110 calories. When consuming a 400kcal, fat only meal (44g), the lean subjects burned 125kcal (+15kcal) while the obese subjects only burned 110kcal (+0Kcal).

This indicates that while the lean can up-regulate metabolism when eating fat, the obese may, in fact, have a defect in their thermogenic response mechanisms for fat. When fed a 400kcal mixed meal (P+C+F), the lean subjects burned 130kcal (+20kcal) during the 90-minutes while the obese burned 125kcal (+25kcal) during the 90-minutes. These data demonstrate that mixed meals are more thermogenic than fat only meals and that lean people have a better TEF response than the obese.

So now that you understand that different macronutrients (at the same energy intake) can alter calorie balance within a single meal, here's another interesting argument for the fact that all calories were not created equal. In a study by Campbell et al (1991), 6,500 rural and urban Chinese were compared to the US population norms for energy intake, macronutrient breakdown, and health. This is an important comparison due to the fact that obesity and cardiovascular diseases have reached epidemic proportions in North America while the prevalence is much lower in China. Check out this data on average nutrient intake:

U.S.:

Energy - 30.6kcal/kg

Carbohydrate - 42% (224g)

Fat Intake - 36% (85.86g)

Alcohol - 7%

Fiber - 11g/day

Protein - 15% (80g)

% Protein from Animal - 70% (56g)

BMI (wt/ht*ht) - 25.8

China

Energy - 40.6kcal/kg

Carbohydrate - 71% (504g)

Fat Intake - 14% (44g)

Alcohol - 5%

Fiber - 33g/day

Protein - 10% (71g)

% Protein from Animal - 11% (7g)

BMI (wt/ht*ht) - 20.5

It's interesting to note that while the Chinese have a much lower body mass index (as represented by weight in kg/height squared in meters) and a much lower prevalence of obesity and cardiovascular disease, they eat about 25 to 35% more food than we do! Now, the Chinese tend to be more active than we are, but when the numbers were corrected for activity levels, the differences remain!

Looking at the macronutrient breakdowns, the Chinese are on a high-carb diet, no doubt. But they're not fat. And while their protein intake, by percentage, is lower, they do get nearly as much total protein, by gram amount, as we do. Perhaps we could take a lesson from the Chinese. Clearly not all calories are created equal because if they were, the Chinese would be fatter than we are! But instead, the average 100kg Chinese person gets to enjoy a 4060kcal diet while keeping his lean physique.

I know, I know, that study is only epidemiological and therefore lacks some explanatory power, but stay tuned as I present two final studies to demonstrate that all calories were not created equal.

In a study by Demling et al (2000), the researchers demonstrated that food choice and timing could be more important than total calorie intake. Before the study began, overweight police officers, eating about 2100 to 2300kcal per day, tipped the scales at 216lbs with 56lbs of fat mass (25% fat) and 158lbs of lean mass. They were eating about 74g protein, 380g carbs, and 56g fat. Since this is clearly a hypocaloric diet, they should've been losing weight. But they weren't.

Unfortunately for these poor guys, they were eating only 10% of their calories at breakfast and a whopping 50% of their calories right before bed. In addition, 50% of their carb intake was sugar! After diet counseling, these guys still ate the same diet in terms of macronutrients, but they ate 70% of their calories during the active parts of their day and 80% of their carb intake was complex and low on the GI scale. At the end of twelve weeks these guys lost 3lbs of weight and 5lbs of fat while gaining 2lbs of lean mass. And this was without changing exercise habits! While these changes weren't huge, it's clear that food choices and timing make a difference.

In another study by T-mag's own Doug Kalman et al (2001), Doug showed that a 1200kcal, high-protein (47%P, 36.5%C, 16.5%F) diet was more effective than a 1200kcal, moderate-protein (24.5%P, 48.3%C, 27.2%F) diet for fat loss. Subjects in the high-protein group lost 6.3lbs of body weight, 5.3lbs of fat weight, and only 1lb of lean weight. The moderate protein group lost 3.1lbs of body weight, no fat weight, and 4.5 whopping pounds of lean weight. Try telling these subjects that a calorie is a calorie!

In the end, there clearly are ways to burn more calories and lose more weight while eating diets differing in macronutrient content but similar in energy intake. In addition, if you can believe it, there may even be ways to eat more food while staying leaner. Just ask the Chinese.

Important criteria for the final week

It is important for you to realize that the final week of contest preparation cannot be entered into unless a few very important criteria or conditions, if you like, are adhered to:

1. Mentally you must be ready. The final week of preparation is arguable the most taxing in terms of diet, training and motivation. It is extreme and is not easy; you will have to make sacrifices and be prepared to suffer, but don’t feel sorry for yourself, after all, you have chosen to take this step…finish what you’ve started.

2. Your body fat level must be sufficiently low; if it is not and you try the techniques that follow, you will look smooth and flat.

3. You must have gained all the muscle that you need. By this I mean that you will not

be able to gain extra muscle mass in the final week, so all the mass that you want for

your show must be gained before you enter the final week.

4. You will need to add a lot of sodium to your diet 1 week prior to the final week. Loading with sodium (Salt) upsets your body’s natural balance, when this happens your

body works overtime to get rid of the excess sodium. You will eventually cut out all

sodium, tricking your body into achieving a stone dry look!

5. Cardio should be avoided the last seven days before the show, this is because excess

cardio can promote a flat and smooth physique and will also interfere with your body’s ability to release glycogen forming enzymes, to much cardio can also break down muscle. You are already in a calorie deficit by being on a contest dieting, doing more cardio will just burn more calories and this can result in an imbalance.

6. You must have a winner’s attitude! This goes without saying for any champion, if you think like a winner and dedicate yourself like a winner, you will be a winner. Your brain makes connections with positive and negative thinking, the more positive thinking, the better the connection; these connections stimulate the immune system and boost your serotonin level. This is based on sound scientific research.

A step by step nutritional guideline for the final week

There is no hard and fast rule when it comes to final week dieting, each person and each

physique reacts differently to different techniques. The only way to dial it in perfectly is

by experience and learning from subsequent shows. The technique outlined below is one that has worked well for me and others I have worked with.

NB: the final week of dieting is ONLY for preparation for a contest, it is not a balanced

lifestyle approach. The final week of dieting has 2 main goals:

1. The total depletion and replenishment of glycogen stores. This is done by depleting

carbs for 3 days and then carb-loading for 3 days.

2. Manipulation of sodium intake to dry out the physique, ie loss of water. Before I outline a plan for each day leading up to the contest, I will first try to explain how and

why the above processes work. Glycogen is glucose that is stored in skeletal muscle or the liver. Its main purpose is to serve as fuel for energy. Under normal circumstances

your muscle contains 15 to 20 grams per kilogram of skeletal muscle tissue. Now, when

you deplete your body of carbohydrates for 3 days, your skeletal muscle glycogen deposits fall to around 6 grams per kilogram, thus putting your body into a ‘glycogen hungry’ state. After these 3 days of depletion you will ‘supercompensate’ by loading your body with carbohydrates for 3 days, allowing your skeletal muscle to hold from 35 to 40 grams per kilogram! This is what makes your muscles look full and hard. This sounds wonderful and exciting and simple, but the fact is that you need to eat the right

amount of carbs for your body during the loading phase, because if you overeat, the

surplus calories can be converted to subcutaneous bodyfat, due to the excess stimulation of insulin. If you do not eat enough carbs, your muscles will not fill up properly and

will appear flat and stringy. Finding your right amount of carbs is a personal thing, but is

usually around 400 to 600 grams of carbs. You will continue loading sodium right up until 2 days out from the show. Loading with sodium upsets your body’s natural balance, when this happens your body works overtime to get rid of the excess sodium. When you cut sodium intake 2 days out, your body will continue to excrete sodium as well as water, this excretion will continue until your body’s natural sodium balance is restored (usually about 2 days). Without much further ado, lets outline the diet plan for the final week (we will assume your show is on a Saturday)

Sunday

Carbohydrate depletion starts today. You will deplete your carbs progressively over the next 3 days. If you were eating 300g of carbs before the final week, you will drop your carbs by half to 150 grams today. Depleting carbs causes a loss of muscle glycogen, which is our goal for the depletion phase. It is important to try to keep your energy intake approximately the same while depleting; in other words since you are decreasing carbs, you will need to increase protein and fat to ‘replace’ the calories you would have lost by dropping carbs. As an example, assume you were eating 3000 calories before the final week, 1200 were from carbs, 1200 from protein and 600 from fat. Your calorie shift would now be 600 calories from carbs (taking carb calories as 4 calories per gram) and the remaining 2400 calories would be slit between fat and protein. This must be done properly, as reducing calories too much may cause your body to use muscle tissue for energy.

Your water should also be doubled today; this will allow your body to eliminate extra sodium through dilution and urination. So, if you were drinking 4 litres of water before the final week, you will be drinking 8 litres of water today. You should also be supplementing your diet with 1000 – 2000mg of potassium to promote greater

sodium excretion and to allow the muscle cells to suck up more carbs during your loading phase.

Salt intake should be high.

Monday

Halve your carbohydrate intake again. This means that if you were taking in 300 grams of carbs before the final week and 150 grams on Sunday, you will be taking in 75 grams of carbs today.

Continue with your water and salt loading as above.

Continue with your potassium supplementation as above.

Tuesday

Halve your carbohydrate intake again. So, if you were taking in 75 grams of carbs on Monday, you will take in 37.5 grams of carbs today. You should be feeling very flat and your energy levels should be very low.

Continue with your water and salt loading.

Continue with your potassium supplementation.

Wednesday

Today will be your first ‘carb up’ day, finally some energy! Carb loading tricks the body into temporarily holding more fluid in the muscles and thus gives the illusion of greater muscle size. This is how you will calculate how many carbs to take in:

Find the amount of carbs you were eating before the final week, multiply that figure by

1.75 to arrive at the amount of carbs you should be taking in over the next 3 days. As an

example, if you were eating 300 grams of carbs before the final week, then you should take in 525 grams of carbs during this phase. During the first 24 hours of carb loading, your carbohydrate sources should consist of high glycemic index foods such as rice cakes, glucose, ripe bananas.

Continue with water loading.

Cut out salt completely, this will trick your body into a temporary state of sodium loss, which will help you to look dry and hard.

Continue with your potassium supplementation.

Thursday

Carb Loading continues. Opt for carbohydrate sources that are of a low glycemic index, this will help you to avoid blood glucose peaks that cause carbs to be diverted to fat tissue.

Cut your water in half. If you were taking in 4 litres of water per day before the final week, you will now take in 2 litres for Thursday and Friday.

Keep salt out completely and continue with your potassium supplementation. Take 400mcg of Chromium, 300mg of Alpha Lipoic Acid, 2000mg of essential fatty acids and 700mg of Hydroxycitric acid. These supplements are known as ‘Glucose disposal agents’ and they divert carbs towards muscle tissue, rather than fat cells.

Start loading with 20 grams of Creatine, this will help to pull water into your muscle cells.

Friday

Same as Thursday.

From about 8pm cut out all water until after the show, this will force your body to dry out and expel any excess water from under your skin and leave your muscles looking tight and hard. Another technique that is used by many top bodybuilding competitors the night before the show is to eat a meal that is rich in fat and salt, such as a pizza or a steak. They claim it fills them out and increases their vascularity, as well as gives them more energy for the competition the next day. The trick here is not to drink any liquid with the meal or after it. This technique works for some and may not for others, I have

personally tried it and it worked like a bomb for me!

Training

There are a million different theories regarding the final week of training for a show, I will outline my personal training schedule, but feel free to try whatever works for you.

The first important thing you need to remember about training for the final week is that your last leg workout should be about 7 to 10 days before the show, this is because the leg muscles are very large and complex and require at least a week to recover completely from the last workout and to bring out separation and cuts.

The second point is to remember to stop doing all cardio 10 days out from the show. Cardio too close to the show will promote a flat and stringy physique. Cardio also tends to shift the muscle into using fat for fuel and interferes with the body’s glycogen processes.

During the carb depletion phase your main goal with respect to training, should be to deplete skeletal muscle glycogen, you should train on every one of the depletion days.

It is important to remember that you will not be training to increase strength or muscle mass, just to deplete glycogen. Training too heavy might put you at the risk of injury and it thus not the best idea. I prefer to select one exercise per body part and do the whole upper body in the form of a circuit. Keep doing this circuit until you do not have the

energy to do any more.

Here is an example of a single circuit:

Incline Bench Press: 15 reps

Side Laterals: 15 reps

Chins: 15 reps

Barbell Curls: 15 reps

Dips: 15 reps

Crunches 15 reps

Don’t train on your carb loading days (Wednesday, Thursday and Friday). Your work

with respect to training is now done, give your body time to rest and recuperate from the

depletion phase. Training may also interfere with your body’s ability to expel excess water. Posing practice is an integral part of your final weeks training; this should be done every day, as much as possible. Posing will help to bring out deep cuts and give you muscle control that you will need on the day of the show. Nothing is worse that a perfectly sculptured body that is posed incorrectly, with bad posture, this will affect your chances of doing well in the contest.

As a summary:

(Assuming the show is on a Saturday)

Sunday · Drop Carbs by 50%

· Double water intake

· 1000 – 2000mg of potassium

· High Salt

· Train

Monday · Drop Carbs again by 50%

· Keep water same as yesterday

· 1000 – 2000mg of potassium

· High Salt

· Train

Tuesday · Drop Carbs again by 50%

· Keep water same as yesterday

· 1000 – 2000mg of potassium

· High Salt

· Train

Wednesday · Increase Carbs by 1.75 times last Saturday’s amount

· Keep water same as yesterday

· 1000 – 2000mg of potassium

· High Salt

· No Training

Thursday · Keep carbs same as Wednesday

· Halve Water

· 1000 – 2000mg of potassium

· Cut Salt

· 20g Creatine

· No Training

Friday · Keep Carbs same as yesterday

· Cut water from about 6pm

· 1000 – 2000mg of potassium

· Cut Salt

· 20g Creatine

· No Training

Saturday · Snack on dry oats

· No water

· Cut Salt

· 20g Creatine

The day of the show

The big day has finally arrived; this is the day you get to strut your stuff and show off all the hard work you have put in over the past few months. You will probably be nervous when you wake up (if you slept much at all!), try to relax and remember that stress can cause your body to retain subcutaneous water. Your work is done now, so sit back and enjoy the day you have worked so hard for.

Have a light breakfast (no dairy), just enough to satisfy your hunger, but not enough to fill your stomach up and bloat it. REMEMBER NOT TO DRINK ANY LIQUID. Snack on dry oats throughout the day as you feel hungry. It may be difficult to get the dry

oats down when your mouth is so dry, but I have found that oats do not bloat your stomach and tend to suck more water from under your skin.

Pumping up before going onstage is an important part of your stage preparation. Get

somebody you trust to help you out if you can. You will not need to do very much, just enough to pump blood into your muscles. Do not do any pumping up on your legs, this will take away your separation.

Some commonly used tricks - Almost every competitor has a series of his own ‘tricks’, some work, some don’t. I will try to introduce you to some of them, and you can

decide for yourself which ones will work for you. Some guys take 100mg of Nicotinic Acid (vitamin B3) every 20 minutes from 1 hour before going onstage. Nicotinic acid is used to treat blood circulation problems and will help to bring out vascularity. NB: Nicotinic acid may cause intense hot flushes and may make your skin itch. If you decide to use this technique, consult with your doctor before doing so. Another trick is to take 25ml of Glycerol 20 minutes before you go onstage. Glycerol prevents dehydration by clinging on to water. It pulls water from under the skin and forces it into the muscle cells.

Snack on a chocolate while pumping up. This really works; I have tried it many a time. It helps to bring out your vascularity and thicken your veins, as well as gives you energy while on stage. I am not sure of any scientific reason for this trick, it just works! Sip on Old Brown Sherry while pumping up. This also serves to increase vascularity, it also helps to calm nerves and takes the edge off. Which of these tricks, and how many of them, you use are up to you.

Other important factors in the final week

There are many other smaller factors to the final week that have not yet been mentioned. These are the extra things, if done properly that can enhance your look. I will not go into much detail about these factors, but will bring them to your attention.

Tanning and synthetic tanning lotions - Under harsh stage lights your skin tone and

colour will be lightened by a few shades. This means that a natural sun or sunbed tan will not be sufficient to show off your hard earned, ripped muscle.

The sun and sunbeds will give a good base tan, this should be done in the weeks leading up to the final week. To complete the tanning process you will need to use some kind of synthetic tanning lotion. There are many products on the market that will help you to achieve this contest ready tan, my personal favourite being Dreamtan by ASN. This product is nothing short of miraculous. It only needs to be applied 30 minutes before going onstage, rubs on like a normal moisturizing lotion, does not run when you sweat and washes off under water!

Shaving. Another overlooked, but important area in contest preparation is shaving. Hair blurs muscle definition, so the less of it you have on your skin; the more your muscle will show. Even the ‘bumfluff’ that you have on your back or shoulders will show under the strong stage lights. Shaving may cause your skin to retain water, so remember to shave a couple of days before the show.

Posing. I have mentioned the importance of this before, but have decided to remind you again of its importance. Posing is what separates a good physique from the physique of a champion. If you know what you are doing, posing can help you to hide weak points and accentuate strong ones. Get help from someone who knows, if you can.

Kilde: In the trenches

Er solgt!

Jeg tror desværre ikke dit indlæg overholder reglerne 

Hvorfor ikke

Jeg har lige købt nogle kasser proteinbarer fra Peak Body (Mega Pro50). Heraf vil jeg godt sælge 1 kasse med 21 stk. (evt. 1½ kasse).

Indhold pr. bar (100 gram):

Protein: 50 gram

Kulhydrater: 9,6 gram

Polyols: 12,74 gram

Fedt:6,5 gram

Smag: Hvid chokolade

Antal: 21 stk. pr. kasse

Holdbar til 07/06/2005

Jeg har selv givet kr. 350,- pr. kasse og vil sælge 1 kasse til kr. 350,- (+fragt). Normalprisen ligger såvidt jeg ved på ca. kr. 600,- pr. kasse.

Ved interesse send mig en PM.

Yep, hehe. Fandt lige en video med ham jeg troede du var, men din mave er noget pænere, så har intet gæt pt.

hehe.

Det er ikke sådan du skal have lagt nogle billeder ind?

Måske kunne FittSmoker få en konkurrent? 

Hvis man skal være en konkurrent til FittSmokers fysik, skal man vidst stå tidligt op. Den er svær at overgå - very impressive

Mr.Fitness: Er det ikke din mave der bliver brugt som reklame her?: Reflex Nutrition

Hvad er dit rigtigt navn Mr. Fitness? Jeg har et gæt.

Ved ikke om du vil oplyse det?

Lyder nok lidt fjollet

Ser ingen grund til at oplyse det... ;)

Men gæt er da altid underholdende.....

Mere alsidig bliver man vel ikke:

- Powerwalk

- Fitness konkurrencer

- Styrkeløfter på landsholdet :o

Kondition, styrke, muskelmasse...........

Stort tillykke

Og husk når du nu er igang, så kan du lige så godt tage danmarksrekorden i styrkeløft

Mr. Fitness, er det dig på dit avatar?

Yep :)

Avanceret kostprogram (samt diverse andre funktioner) kan downloades gratis og prøves i 30 dage - HER

Når jeg finder de bær...

I Føtex har de i den kommende uge 6 poser frosen frugt og/eller grønt for kr. 70,-. Heriblandt poser med 500 gram frosne jordbær, samt poser med hindbær, brombær etc.

Nu spørger du jo godt nok om en bog, men denne side beskriver også et væld af øvelser......

Men har du mulighed for at poste et billede af deres aktuelle tilstand?

Jeg har desværre ikke noget digitalkamera, så det har jeg ikke.

Eftersom jeg desværre ikke selv spiller længere, er ketcherne jo ikke i brug og jeg er derfor til at handle med. Kunne du evt. være interesseret? Hvor mange i så fald?

Jeg har desværre ikke mulighed for at sende billeder af ketcherne, men jeg har faktisk 4 völkl og ikke 3, så mon ikke et par af dem er meget velholdte.

Jeg har desuden en helt ny wilson pro staff original, som dog måske er hård ved armen.

Men det er som sagt denne, jeg har 4 af:

Jeg vil sige jeg er meget øvet.. Har dog holdt en længere pause hvilket kan mærkes.. Men de grundlæggende principper glemmer man ikke... Har spillet det meste af min ungdom.. Har holdt pause siden 1997..

Med hensyn til dine ketchere, så kan det ikke betale sig for dig at sælge dem brugt.. Du vil tabe for meget i forhold til hvad du har købt dem for. Hvilken pris ide havde du i tankerne?

Ja man taber vel altid meget når man sælger noget, men eftersom min albue gør det umuligt for mig at spille tennis, så ...

Jeg har tre völkl, som jeg selv har givet ca. 1400,- for pr. stk. Jeg vil sælge en for 600,- og to for 1000,-

Dette er så en jungle at finde ud af... Nogle mærker du kan anbefale?

pt. spiller jeg med en HEAD Radical tour... Før spillede jeg med en Yones RD 7 tror jeg den hed(led en ond skæbne).. Men er på udkig efter en ny... Kan du anbefale nogen? Udover dine egne 

Jeg kender desværre ikke andre mærker end mine egne :lol: så jeg kan ikke hjælpe dig her :lol: . Nej spøg til side. HEAD Radical tour er såmen en ok ketcher (i modsætning til den firkantede Yonex :lol: ), men den fås i to hovedstørrelser - en lille og en kæmpe (Agassi). Hovedstørrelsen har igen betydning for hvor stor vibration ketcheren giver - et lille hoved giver mest vabration, hvis man ikke rammer i midten af ketcheren hver gang.

Jeg har stort set prøvet alle mærker. Min foretrukne rækkefølge er:

1) Völkl

2) Wilson

3) Head

4) Yonex

5) Fischer

6) Babolat

7) Prince

Skulle jeg købe en ketcher, blev det helt afgjort en af de tre første og nok völkl, da de har "specialdesignet" ketcheren, så grebet i sig selv er vibrationsdæmpende, idet det indeholder et skumgummielignende stof. Så mit bud er en völkl ketcher, fx. denne völkl - tilfældigvis har jeg en del af disse - men seriøst jeg ville købe en eller anden völkl - du finder nogle på denne side tengo

Hvis du er øvet eller meget øget, så køb en ketcher med et hoved på 600 - 613, er du begynder bør det være større.

Nu er det ikke helt i albuen det smerter.. Det er egentlig nærmere i den nederste halvdel af min overarm.. Imellem triceps og biceps.. håber det giver mening... Ved bagsiden/indersiden af overarmen, der hvor triceps begynder.. Virkelig svært at forklare..

Håber virkelig du kan komme med noget input, da det begynder at blive et problem.. Det tager glæden ved at tage ud at spille, da jeg frygter det ikke forsvinder... Jeg har prøvet med vibrations dæmper og syntes også at det hjælper.. Men mangler lige det sidste til at opklare dette..

Lidt svært at forstå...

Prøv at lægge højre arm på bordet med knoerne nedad. I selve albueleddet er der nu (ned mod bordet) en lille "knogle" ind mod kroppen og den store til højre for denne. I mellem disse løber der en nerve. Prøv at mærk mellem disse knogler og se om du kan mærke denne nerve og om du evt. føler samme ubehag når du rører denne, som når du slår til bolden.

"Mange" tennisspillere døjer med at denne nerve "slås" løs af de mange gentagne slag (og medfølgende vibrationer). Denne nerve vil derefter ligge og køre op af knoglerne, hvilket giver "et stød" hver gang man slår til bolden. Løsning?? Operation til 10000,-

Er du begynder, øget eller ???

Jeg har selv spillet tennis i første division i mange år. I de første år af "min karriere" havde jeg også de samme problemer.

Mulige årsager og løsninger:

1) Dårlig teknik :(

2) For stort eller lille greb på ketcheren.

For at teste om dit greb er for tynd eller tykt kan du prøve at holde om "håndtaget" med den hånd du spiller med. Hvis grebet har den rigtige tykkelse, skal der være plads til din lillefinger fra den modsatte hånd "inden fingerne overlapper" ;)

3) For hård eller blød opstrengning.

4) Dårlig streng. For stiv, ikke elastik nok.

5) Dårlig/forkert ketcher. En ny ketcher kan være løsningen.

6) Vibrationsdæmpere kan hjælpe lidt.

7) Tennis er hård ved albuen

Da jeg som sagt selv har spillet tennis en del år, har jeg et forholdvist stort udvalg af ketchere (ser ud som nye/er nye), så hvis du evt. skulle være interesseret i at skifte din nuværende ketcher ud, så er du velkommern til at sende mig en pm. Så fik jeg også lige holdt en salgstale tilsidst :lol:

Hvad er ganske gode resultater???

Nu har desværre ingen videnskabelige journaler på det :lol: , men i bænkpres steg jeg fra ca. 100 til 125 kg (1 rep max) over en periode på ca. 4 måneder. Dødløft fra ca. 180 til 210 i samme periode.

Jeg tog også en del kg på, men det er jo heller ikke så svært, hvis man spiser nok. Jeg kan ikke lige lægge tal på bordet ;)