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| IronMagazine.com™ LLC Newsletter |
| Date Published 6-04-2006 |
| June Newsletter 2006 | |||||||||
In this month's issue...
 Editor's Note - by Robert DiMaggio E-Book - “Steppin’ Up To Mega-Muscle And Power!” New Articles - Training, Diet & Nutrition Featured Website - Ag-Guys.com Monthly Article - Citrulline Malate (supplement review) Expert Q & A - by Tom Venuto Merchandise - IronMagLabs Anabolic-Matrix Rx™ Marc's Fitness Zone - Tone Up Your Abs - Part 2 Site Sponsors- Please visit!.................................................................................................................................................................. Top Editor's Note 
Hello Fellow Bodybuilders & Fitness Enthusiasts, We have a new writer this month on IM, Peter Siegel, he is a nationally acclaimed author, seminar leader, and America's foremost peak performance hypnotherapist. (Featured on ABC, NBC, CBS, CNN, ESPN, CTV, The Jenny Jones Show, Fox Sports Net, VH1, and The Golf Channel.) Be sure to check out his ebook “Steppin’ Up To Mega-Muscle And Power!” featured below. We are happy to annouce we have gained three new retailers for IronMagLabs products! Taylor's Nutrition, Supplement Kings, and just this week Discount Anabolics. We have another jam packed newsletter with great content, so read on... Yours in Fitness, Robert DiMaggio - Owner/President .................................................................................................................................................................. Top Featured E-Book “Steppin’ Up To Mega-Muscle And Power!” 
Peter Siegel is the country’s foremost sports and peak performance hypnotherapist. The Amazing Truth About Building Massive, Rock Hard Muscle The Bodybuilding Magazines Haven't Told You... Why? Because They Don't Know. But Now...You're About To! With The Total Results PowerMind© System, You'll Now Directly Convert Your Mind's Awesome Power Into Incredible Muscular Growth And Strength Increases! Thickly Chiseled Mass And Power Is About To BecomeYour Personal Fact! For Peter Siegel's Complete Mega-Muscle & Power System CLICK HERE! .................................................................................................................................................................. Top June 2006 Articles
.................................................................................................................................................................. Top Featured
.................................................................................................................................................................. Top Monthly Article - Citrulline Malate by David Tolson (courtesy of BulkNutrition.com) Every athlete knows that the absolute requirement for performance is energy. The weightlifter, sprinter, swimmer and marathon runner relies on adequate energy for high power output. Although cardiovascular and respiratory requirements are important for endurance athletes, fuel supply to the muscles is essential for optimal performance. Fueling the Power Two important requirements by muscles to perform are protein and energy. The food we eat supplies protein to build the structural components and the basic substrate for conversion to energy for muscle cells. The major source of chemical energy for not just muscle cells but nearly all cells in the body is adenosine triphosphate (ATP). When ATP levels decrease in muscles, there is no energy to fire the structural machinery, no matter how much protein is provided. This is commonly experienced as fatigue. Thus, the most important consideration for endurance athletes is to renew ATP supplies. Although ATP is the energy that fuels muscle contraction, it does not function as a store of chemical energy. In fact the ATP concentration in muscle is only 5-7 micromoles per gram of muscle. This would be depleted in less than a second during intense muscular activity unless it is resynthesized at a rate equal to what is utilized. ATP also functions as an energy transfer system in cells when fuels such as glucose are oxidized. In other words, when muscle glycogen is broken down during physical activity, a phosphate is added to adenosine diphosphate (or ADP) to form ATP. This generated ATP is then used to power muscle contraction as well as a number of processes in the cell. This ATP-ADP cycle links energy-releasing systems in the cell with muscle contraction; the latter is dependent upon the former. So when muscle contraction activity increases, so must the rate of fuel utilization. Muscle ATP levels are kept fairly constant. To avoid large changes in the ATP:ADP ratio, the rate of fuel oxidation must be controlled rapidly in proportion to the rate of ATP utilization. For example, the rate of ATP turnover in a sprinter’s muscles may increase about 1,000-fold but only a small change occurs in the ATP concentration and ATP:ADP ratio regardless of the distance (40-100 meters). This consistency is maintained by enzymatic reactions in what is called the “creatine-phosphate shuttle”. Creatine in muscle cells provides the basic substrate for phosphocreatine, which buffers rapid fluctuations of ATP. However, other substances are required to not only propel forward the reactions that synthesize ATP, but also to clean up the by-products, such as ammonia. The primary fuel source in muscle is stored carbohydrate in the form of glycogen. Through a series of enzymatic processes, which is collectively called ‘glycolysis’, glycogen is converted to glucose. During glycolysis ATP is synthesized to power the contractile machinery and lactic acid is formed as an end product. The rate of glycolysis in resting muscle is 0.05 micromoles/minute and increases to a maximum of 50-60 micromoles per minute per gram of muscle during sprinting. Phosphocreatine concentrations decrease (for example, from 10.3 to 2.3 millimoles after a 100-meter sprint) and blood lactate increases proportional to the distance sprinted (from 1.6 to 8.3 millimoles after a 100-meter sprint). The decrease in phosphocreatine and accumulation of lactic acid become limitations in maintaining maximum power output by interfering in the contraction process. Although middle and long distance runners make use of the pathways described above to fuel their performance, they also use other fuels to power their muscles. Middle distance runners use more blood glucose than sprinters because they have a greater volume of blood supplying the muscles. This also helps to continuously clear the lactic acid from the working muscles into the blood. The lactate is then oxidized in other muscles or converted back to glucose in the liver. In addition to the former fuel systems, long distance runners also use fat stored in the body. The mixture of fuels used by the long distance runner is regulated by a system known as the glucose-fatty acid cycle. Fatty acid oxidation comprises about 50% of the maximum oxygen uptake with the remainder of the energy provided by blood glucose and muscle glycogen. This mechanism spares carbohydrate so that the limited muscle glycogen will last longer 
What causes fatigue? Many factors can contribute to fatigue in varying degrees during endurance running: decreases in blood glucose, dehydration, increased body temperature, and depletion of muscle glycogen. When high intensity exercise demands more energy than the individual’s maximal aerobic power, anaerobic metabolism compensates by converting muscle glycogen to glucose and providing ATP. As intensity and distance increase, muscle high energy phosphates (ATP and phosphocreatine) decrease, and lactate and hydrogen ions increase. Fatigue develops as a consequence. To avoid fatigue, adequate tissue levels of ATP and phosphocreatine must be maintained, and lactic acid and hydrogen ions must be continually removed. Creatine in muscle cells provides the basic substrate for phosphocreatine, which buffers rapid fluctuations of ATP. However, other substances are required to not only propel forward the reactions that synthesize ATP, but also to clean up the by products. During intense muscular activity lactic acid is produced, which dissociates into lactate and hydrogen ions. Elevated levels of these by-products can depress the force output of muscle. During intense exercise, the breakdown of proteins produces ammonia in muscle that can accumulate in the cells or is released into the circulation where it travels to the liver. When ammonia accumulates locally it becomes toxic, interfering with the activity of important enzymes and increasing the permeability of the cell to damaging ions. Human adults excrete approximately 20 grams of urea per day. If this rate decreases, ammonia accumulates in the blood to toxic levels. Normally, blood ammonia is very low (0.5 mg/l). Only two to three times this level is required to produce toxic symptoms, including memory loss, psychosis, tremors, and ability to concentrate. To avoid accumulation in muscle and liver cells a series of reactions known collectively as the ‘urea cycle’ converts ammonia into a waste product. The metabolism of nitrogen and carbon dioxide produces urea that is then transported to the kidneys for excretion in urine. In the mitochondria, the ‘power house’ of cells, ammonia combines with carbon dioxide and ornithine to form an amino acid called citrulline. Citrulline is then transported out of the mitochondria into the cytoplasm where it is then converted to yet another amino acid called arginine. Thus citrulline is essential to detoxify and remove ammonia from muscle and liver cells. Arginine serves as a precursor for creatine, but is mostly known as the precursor for nitric oxide (NO2), a key signaling molecule. The mechanism of action by Viagra, the popular drug for treating impotence in men, is increased NO2 levels mediating relaxation of smooth muscle in blood vessels. Additionally, NO2 acts as an anti-oxidant alleviating oxidative stress. Supplementing the diet with arginine has had limited success in increasing its levels and NO2 in tissues. Studies have shown that the rate of synthesis of arginine in the body is unaffected by intake of dietary arginine. One reason may be the short half-life (one hour) of dietary arginine. Also, dietary arginine is used mostly in the liver, where uptake of arginine is rapid after eating a meal containing about 30-50 grams of protein (about 1-2 grams of arginine). Instead, dietary supplementation with arginine’s precursor, citrulline, has been shown to be more efficient in increasing tissue arginine and NO2 levels. Therefore, citrulline serves as a substrate for energy precursors. What is citrulline malate and what does it do? Citrulline is a non-essential amino acid and plays a role in nitrogen balance and metabolic processes. Although not a component of most proteins in the body, citrulline is found in some specialized proteins in the hair, skin and neural cells. It is primarily synthesized from glutamine in the intestines but is also found naturally in trace amounts in some foods. Citrulline supplied by the diet is efficiently absorbed from the stomach and enters the blood via the major vein draining the digestive system that empties into the liver. Much of it bypasses uptake in the liver and is then circulated for distribution to the kidneys, brain, muscle and other tissues for conversion to arginine. Supplemental citrulline malate is a salt form of the amino acid. The malate, or malic acid, is found in fruits such as apples and enhances the effects of citrulline. Malic acid takes part in aerobic cellular respiration where oxygen and a carbon compound (acetyl Co-A) are used to produce immediate energy and CO2 in the mitochondria of the cell. This is called the Kreb’s cycle. Malate conditions the recycling of lactate and pyruvate promoting efficient energy production and protecting muscles from fatigue. How does citrulline malate benefit the athlete? Citrulline malate improves aerobic performance and capacity by influencing lactic acid metabolism and reducing fatigue. Studies in Europe, where citrulline malate has been used for over 20 years, demonstrate reduction in mental and physical fatigue and exhaustion in geriatric and post-surgery patients. Laboratory studies with rats and microbes support the results seen in humans. Administration of citrulline malate to animals protected against acidosis and ammonia poisoning. In a microbial model, malate accelerated the clearance of ammonium and citrulline facilitated lactate metabolism. The results suggest a synergistic action of the complex. Supplementation of citrulline malate to humans has shown promising results. French researchers reported in several human studies that blood lactate concentrations were reduced and ammonia elimination was increased after physical exertion. Rapid recovery from physical effort correlated to the disappearance of lactate from blood after performance at a high level of acidosis suggesting an essential role in acid-base balance. Effects on metabolism in the finger flexor muscles after 15 days of citrulline malate supplementation were determined during exercise. Subject reports of significant reduction in fatigue were supported by an increase in the rate of oxidative ATP and energy production. Two groups of basketball players were supplemented with citrulline malate for over 13 days with two different dosages. The group with the higher dosage had significant improvements in maximal workload during an exercise test on a cycle ergometer. Although fewer improved on the second maximal cycling test, the authors concluded that citrulline malate may improve aerobic performance.
References: Bendahan D, Mattei JP, Ghattas B, et al. 2002. Citrulline/malate promotes aerobic energy production in human exercising muscle. Br J Sports Med; 36(4):282-9. Briand J, Blehaut H, Calvayrac R, Laval-Martin D. 1992. Use of a microbial model for the determination of drug effects on cell metabolism and energetics: study of citrulline-malate. Biopharm Drug Dispos; 13(1):1-22. Callis A, Magnan de Bornier B, Serrano JJ, et al. 1991.Activity of citrulline malate on acid-base balance and blood ammonia and amino acid levels. Study in the animal and in man. Arzneimittelforschung; 41(6):660-3. Fornaris E, Vanuxem J, Duflot P, et al. 1984. [Pharmacological/clinical approach of citrulline malate activity: study of blood lactate levels during standardized muscular exercise]. Gazette Medicale, 91(11):125-128. Goubel F, Vanhoutte C, Allaf O, et al. 1997. Citrulline malate limits increase in muscle fatigue induced by bacterial endotoxins. Can J Physiol Pharmacol; 75(3):205-7. Hartman WJ, Torre PM, Prior RL. 1994. Dietary citrulline but not ornithine counteracts dietary arginine deficiency in rats by increasing splanchnic release of citrulline. J Nutr; 124(10):1950-60. Janeira MA, Santos PJ. 1998. Citrulline malate effects on the aerobic-anaerobic threshold and in post-exercise blood lactate recovery. Med Sci Sports Exerc; 30(5 supp): abstract 881. Vanuxem D, Duflot JC, Prevot H, et al. 1990. [Influence of an anti-astenia agent, citrulline malate, on serum lactate and ammonia kinetics during a maximum exercise test in sedentary subjects]. Sem Hop Paris; 66(9):477-481. Waugh WH, Daeschner CW, Files BA, et al. 2001. Oral citrulline as arginine precursor may be beneficial in sickle cell disease: early phase, two results. J Natl Med Assoc; 93(10):363-71. .................................................................................................................................................................. Top Expert Q & A by Tom Venuto 
Question: I just read an article in a bodybuilding magazine that said all you need to lose fat is three days a week of cardio for twenty minutes. It said that low intensity, long duration cardio workouts are not the best way to lose fat and that a high intensity twenty-minute workout is more efficient. Is this true? I don't have a lot of time to work out so it would be great if I could get my cardio done in only twenty minutes. Answer: Yes it's true that higher intensity cardio workouts burn more calories per unit of time AND increase metabolism more after the workout than low intensity workouts. High intensity cardio, including high intensity interval training (HIIT), is very effective and time efficient, (although it's not for beginners or those with certain health problems). It's common sense if you think about it - work harder, burn more calories, right? Here's where the confusion has come from: It's well known that low intensity exercise utilizes primarily fat as fuel and high intensity exercise utilizes more carbohydrate as fuel. In the past, this was the basis for the idea that low intensity, long duration aerobic exercise was superior for fat loss. Some people were were afraid to exercise too hard because they thought it would take them out of the "fat burning zone" and make them them burn only "sugar" and not body fat. Today, research has proven that this belief in exercising at a low intensity to stay in the "fat burning zone" was false. At lower intensities, you burn more calories from fat, but you burn fewer total calories. For example, a 1995 study conducted by Grediagin, et al, published in the Journal of the American Dietetic Association (95(6):661-5) compared fat loss in two groups over a 12 week period. One group performed exercise at 80% of VO2 max for a duration sufficient to burn 300 kcal, the other group performed exercise at 50% of VO2 max for a duration sufficient to burn 300 calories (took a lot longer, of course). Hydrostatic body composition testing revealed that... ***each group lost an identical amount of fat.*** The authors concluded: "This study suggests that fat loss is a function of energy expended rather than exercise intensity. Therefore, if fat loss is the goal and time is limited, persons should exercise safely at as high an intensity as tolerable to expend as much energy as possible during their allotted time." In my opinion, that conclusion pretty much hits the nail on the head when it comes to answering the questions, "How long and how hard should your cardio workouts be?" Another study published by Ballard, et al in the same journal (51(2):142-6, 1990) showed identical findings. High (80-90% VO2max) versus low (40-50% VO2max) intensity rates were compared in two groups with duration carefully controlled to ensure each group burned the same number of calories. The high intensity group exercised for only 25 minutes and the low intensity group for 50 minutes... ***both groups lost the same amount of body fat! *** Keep in mind BOTH approaches worked, but the high intensity group got it done in half the time! Regardless of whether your cardio sessions are 20 minutes, 30 minutes, 45 minutes, or whatever, the higher the intensity during that time period, the more TOTAL calories you will burn. The more TOTAL calories you burn, the more fat you burn. Although many factors are involved in exercise-induced fat loss, the most important factor is the total number of calories burned, NOT whether the calories burned are fat or carbohydrate.
It's also important to consider energy expenditure after the workout, not just the calories burned during the workout. Higher intensities not only burn more calories per unit of time, but they also elevate your metabolism more at rest after the workout is over. This post workout increase in metabolic rate is known as "excess post exercise oxygen consumption" or EPOC for short. It has been proposed, based on the results of several studies comparing the amount of calories burned at rest after low intensity versus high intensity exercise, that HIIT is a superior method of fat loss due to its effect on post workout metabolic rate. Clearly, HIIT is the logical protocol of choice if you are healthy, already fit and you have little time to work out. However, it's also logical that time permitting, more frequent and longer duration exercise might cause even greater overall fat loss if intensity is sufficient, simply because more total calories can be burned over the course of a week. Remember, it's all about the intensity and the calories burned, not necessarily whether the workout is peformed with intervals or in a steady state. For example, if you do 20-25 minutes of very intense cardio, you might burn about 400 calories. That's a lot of calories for such a brief workout. But it only adds up to 1200 total calories in one week if your frequency is only three days per week. If you (gradually) built up your frequency to four, five, then even six days per week, you could double your caloric expenditure to 2400 calories per week. If you also increase your duration, your intensity will decrease so you'll burn fewer calories per minute, but the calorie expenditure for the entire workout is higher, which increases your total weekly calorie burn even further. Duration and intensity are inversely related, so the longer the workout, the lower the intensity. But that doesnt mean a 30 or 45 minute workout necessarily has to be "low" in intensity. A 30 or 45 minute steady state workout can be "moderate" or "moderately-high" in intensity. The combination of the highest intensity you can muster with a 30-45 minute duration can create an enormous calorie burn. Some of that calorie burn will occur after the workout as well, because studies have shown that EPOC is influenced not just by intensity, but also by duration. Although infrequent and very brief (15-20 minutes or even less) HIIT workouts have recently gained great popularity (and deservedly so), that doesn't mean you should never do steady state cardio, nor does it mean that certain individuals aren't better off with longer, less intense cardio. Respected organizations such as The American College of Sports Medicine (ACSM) still recommend longer daily and cumulative weekly exercise duration when the goal is fat loss. The ACSM position stand titled, "The recommended quantity and quality of exercise" states, "A threshold level for total body mass and fat mass loss generally would require at least 30-45 min of exercise per session for a person of average fitness. If the primary purpose of the training program is for weight loss, then regimens of greater frequency and duration of training and moderate intensity are recommended. Shorter duration, higher intensity programs may be recommended for healthy individuals at low risk for cardiovascular disease and orthopedic injury." To avoid overtraining, injury or aerobic adaptation, which become risks with higher intensity, frequency, and duration, it's important to build up slowly and ALWAYS get your physician's clearance before attempting high intensity cardio. naturally, of course, it's not wise to dramtically increase your training volume or intensity suddenly, but rather to increase gradually. If your current goal is to maintain your level of body fat and stay healthy, I'd recommend starting with at least 20 minutes of cardio 3 days per week. If your goal is maximum fat loss, then time permitting, I would recommend higher frequency and duration, sometimes building up to much as 30-60 minutes 5-7 days per week, if necessary, based on your weekly results. Once you reach your desired percentage of body fat, then you can gradually shift back into a "maintenance" program of lesser frequency, duration and intensity. This is a form of "cardio periodization," similar in nature to the periodization of weight training used by elite athletes. Staying on high volume cardio all year round is counterproductive and may lead to overtraining, aerobic adaptation and a plateau in fat loss. Genetics also play a role in the ideal volume of cardio for fat loss. If you're one of the few people who are genetically blessed with the fast metabolism and physical attributes to burn fat easily, then three days a week for twenty minutes often provides sufficient stimulus for results. In fact, I know a few people with hyperactive metabolisms who stay ripped all year round without doing any cardio at all (I hate those people, don't you?) The bottom line is that a single cardio workout prescription, such as "three days a week for 20 minutes" will not work for everyone.Exercise programs must be developed on an individual basis and they are not static. The frequency, duration AND intensity all need to be adjusted based on your results. If the intensity is high enough, three twenty-minute cardio sessions may be sufficient for you, depending on your goals, your current level of fitness and your actual results, but longer and/or more frequent cardio sessions are sometimes a "necessary evil." If you enjoyed Tom's Q & A be sure to check out his 340 page ebook Burn the Fat, Feed the Muscle .................................................................................................................................................................. Top Merchandise 
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The Quick and Easy Way to Tone Up Your Abs - Part 2 (Part 1 is in the April Newsletter) First Class Eating Habits = First Class Abs 90% of Ripped Ab Gurus Have Fantastic Nutritional Habits Why Nutrition is 90% or More of Your Success Let me explain this particular concept as it seems that the current direction is to buy fat burning pills, ab machines and do daily training. The problem is with all that training and other facts is they will never have as much influence on the layer of fat covering your abdominals as a good metabolic meal will that helps your body burn away fat every day. Turning your body into a fat burning furnace should be your #1 priority. Eating 5-7 meals per day is critical in order to make your body a calorie burning machine; you must supply it with 5-7 small but frequent meals. The reason you do this is because you will be continually burning calories to utilize the food. Be cautious of portion size. Eat too much of anything and you’ll never see those abs! The more meals you have, the more your body must use energy to burn it. It’s like a furnace. You will RAISE your metabolism simply by eating more frequently. You see if your nutrition isn’t nearly perfect, your body will always store some fat. And that fat will most likely be kept in the abdominal region. The only way to get to the sub-10% body fat region is with rock-solid nutrition. Countless people cannot do this. Their eating habits are never correct, they don’t track what they eat and they do not have the discipline necessary to eat correctly all of the time (with some cheat meals in there of course). The group of people who can do that are competitive bodybuilders. Does this mean you can’t do it? Heck no! You just need to be acutely aware that having a ripped abdominal region is about a low percentage of body fat. To get that low, your nutrition needs to be impeccable. The more disciplined you are, the more fat you’ll burn and the more muscle you’ll keep. The lower your body fat becomes, the more your abs will show. 
It’s just that simple but it’s not that easy. In the next few steps, you are going to learn exactly what you need to do in order to turn your body into a fat burning machine. Step 1: Calculate How Many Calories a Day You Need to Lose Fat Listen, figuring out how many calories a day you need to lose weight really isn’t too hard. And with the formula I’m about to give you plus a very cool website, you can easily track where you are and what you need to do daily to reach your goals. So lets’ begin! IF YOU DON’T KNOW WHERE YOU ARE, THEN LOSING, MAINTAINING OR GAINING WILL BE IMPOSSIBLE! Step 1: Take your current body weight in pounds (lbs) and multiply by 11. Example: 194 lbs x 11 = 2134 calories This is what I need to just keep what I have, without moving. But remember, you do move. So you have to then calculate your metabolic factors into this… so off to step 2... Step 2: Figure out your metabolic factor according to the table below. But first, some definitions to help you determine where you might fit in: Slow Metabolism: You basically look at food and you seem to put on pounds. You can gain weight by eating salads but it’s difficult to lose the weight. Moderator Metabolism: You can gain weight if you try. You can lose weight if you try. You really don’t have trouble losing weight depending on what you want to do. Fast Metabolism: You are the skinny guy or gal who can eat *ANYTHING* and it makes no difference. Gaining weight is difficult. Losing weight can happen overnight. Just by watching T.V. you seem to shed pounds. Metabolic % Under 30 years old Slow Metabolism- 30% Moderate Metabolism- 40% Fast Metabolism- 50% 30-40 years old Slow Metabolism- 25% Moderate Metabolism- 35% Fast Metabolism- 45% Over 40 years old Slow Metabolism- 20% Moderate Metabolism- 30% Fast Metabolism- 40% Example: 2134 calories x 35% (33 years old and with moderate metabolism) = 746.90 I took my calories needed above just to sit here and not move and multiplied it by my metabolic factor and I find that I need an additional 746.90 calories because of my specific metabolism. Step 3: Put it together. 2134 + 746.90 = 2880.90 calories I need 2,880.90 calories to maintain my current weight with my current activities. Note: You can also adjust your metabolic factor if you do something that might take you to the next level. If you are a moderator metabolism person but you do distance running, it might make more sense to put your self in the fast category since you burn a lot more calories. Step 4: Lose Weight: I would take 2880.90 – 500 = 2380.90 Note: 500 calories a day is just a general term everybody uses to say that adding this amount is within safe limits. Eat too much, and you end up storing fat. Cut too many calories and your body just goes into starvation mode and ends up retaining more fat. 500 is a safe, recommended guideline. You can also eat 15-20% below your maintenance calorie levels to get a more accurate and aggressive plan. Avoid eating below 20% for very long as your body’s will start to slow down. Step 5: You must track what you are eating so you’ll know if you’ve made your goal for the day. And tracking food does not have to be complicated with weights and scales. It's a shame that so many people just start training and never figure out what they need to eat daily to reach their goals. You can keep doing the math over and over as you reach a goal.
Step 2: Calculate How Much Protein You Need a Day to Keep Muscle Often overlooked, protein is the key component to building muscle but keep in mind; it’s also the same fundamental that will help you keep muscle. What this means to you is that if you get enough protein during this ‘cutting’ phase, you’ll burn more fat and keep more muscle. You want to keep as much muscle as possible because you want those abs to show. As discussed before, having a low body fat percentage is core to the ripped effect but having abs to show is common sense. Protein has many functions that you’ve learned about in the Beginner’s Guide to Fitness and Bodybuilding, one of which is to help promote and maintain muscle. Step 1: Take your body weight in pounds Example: 194 lbs Step 2: Find your body fat % Example: 15.7% (which is .157 for the step below) Step 3: Take your body weight in pounds and subtract the % body fat Example: 194 lbs - (194 x .157 = 30.45 lbs of fat) = 163.54 lbs of lean body weight Step 4: Take your lean body weight and multiply by 1.14 Example: 163.54 lbs x 1.14 = 186.4g of protein a day Step 5: Divide your daily protein requirements by 5-6 meals and that is what your protein target is for each meal. Example: 186.4/6 meals = 31.07g of protein per meal As you will see, a person who is 286 lbs of lean body weight will require a lot more protein. And a person who is 286 lbs should not be consuming the same amount of protein if their percentage of body fat is 35%. But why use 1.14 for protein requirements? The RDA recommends .75g of protein. But that's been shown to be too low for active athletes. Some sites will recommend 2.0g of protein. But that seems a bit high and your body will have trouble absorbing that not to mention you will probably have a lot of excess calories which can lead to fat gains. 1.14-1.5 is the most efficient range for most active, healthy adults. This range will help build muscle but not lead you into a high protein diet. Feel free to adjust within that range if you feel you need more protein. Step 3: Divide Up the Calories in 5-7 Meals Per Day (Ratios) At this point you know how many calories a day you need to burn fat and how much protein you need to maintain the muscle. Your goal is to burn fat, not lose weight and certainly not lose muscle! What’s next? Just divide up your daily calorie requirements by 5-7 meals a day in order to determine the calories per meal and your protein goals. That might seem like a difficult tasks but once you start using some type of fitness tracking program (like FitDay) it becomes very easy to hit your targets and understand portion control. If you don’t track what you are eating, then dividing this up will be nearly impossible unless you eat the same things every single day (boring). There’s nothing fancy to this step. Preparation Ideas: * Grocery shop for the entire week so you have an ample supply of food * Prepare things in bulk so putting together meals is quick and easy * Use Tupperware as it’s easy to clean and easy to control portions * Use the grocery list from the Beginner’s Guide to pick and choose foods that are proteins, carbohydrates and good fats Step 4: Review the Nutritional Fundamentals On page 68 of the Beginner’s Guide there are some nutritional fundamentals that you must master overall in order to get your nutrition dialed in and it working for you. When you turn your body into a fat burning furnace you need to review these key concepts. * Eat about 15-20% below your calorie maintenance level. If you use a more aggressive calorie deficit, then do not keep calories too low for too long; increase calories to maintenance or maintenance +10-20% 1-2 days per week. * Getting your ratios correct (50% protein, 30% carbs, 20% fats) * Eating 5-7 meals per day * Having a lean protein source with every meal * Getting the good fats and avoiding the bad fats * Drinking enough water * Eating as many natural and unrefined foods as possible * Keeping your total fats and saturated fats low. A little bit of good fats (seeds, flax, fish) is better than a no fat diet. Stay tuned for Part 3 that will discuss Ab training and the question that everybody wants to know - How Many Times Per Week to Train Abs? .................................................................................................................................................................. Top Site Sponsors 
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