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IronMagazine.com™ LLC Newsletter

Date Published 3-03-2005

March Newsletter 2005

In this month's issue...  Editor's Note - by Robert DiMaggio  New Articles - Training, Diet & Nutrition  Expert Q & A - by Tom Venuto & Anthony Ellis  Merchandise - IronMagLabs T-Shirt  Jodi's Diet Corner - Milk Does the Body Good  Member Spotlight - Ian Mears (aka Kracin)  Product Review - Maximum Pump™  Exercise of the Month - High Pulls & Rack Position Front Squats  Website Review - UniversalKits.com  Dave's Training Zone - Hypertrophy-Specific Training (HST)  Healthy Recipe - Breakfast Egg Pitas  Free eBook - Fit Over 40 (first 4 chapters)  Site Sponsors- Please visit! ..................................................................................................................................................................  Top Editor's Note Hello Fellow Bodybuilders and Fitness Enthusiasts, It's March and the biggest bodybuilding and fitness show of the year, the Arnold Classic, is this weekend the 4th - 6th! (yes I said the biggest show, screw the Olympia). We are excited about our newest product at IronMagLabs Maximum Pump™! Craig did a review on it in this month's newsletter be sure to check it out. Also, in the upcoming months we will have full page ads for Maximum Pump™ in Muscular Development and Planet Muscle. We have a second Q & A expert at IronMagazine being answered by Anthony Ellis, former EAS Body For Life winner and founder of the famous MuscleGainTips program. We will post two new questions and answers every month along with Tom Venuto, author of the best selling e-book on the web Burn the Fat, Feed the Muscle, who has been on our Q & A for the past 8 months now. We have a very inspirational Member Spotlight this month by a member on our forums named Kracin, his real name is Ian Mears. Be sure to read it in this newsletter, if his story does not motivate you I do not know what will! Congratulations Ian on your body transformation! Yours in Fitness, Robert DiMaggio - Owner/President ..................................................................................................................................................................  Top March Articles Comparing Diets Part 1 by Lyle McDonald Fat Loss for Intermediates - Stepping Up to the Next Level by Tom Venuto Help! I Just Ate A CARBOHYDRATE! by Jeff Anderson Build Massive, Strong Biceps with a Single Set and a Single Rep! by Nick Nilsson ..................................................................................................................................................................  Top Expert Q & A by Tom Venuto      This Month's Question: What are the best thermogenic fat burning foods for burning off body fat? Get the answer here! Expert Q & A by Anthony Ellis      This Month's Question: Why do you recommend using free weights on your weight gain website at musclegaintips.com? Get the answer here! ..................................................................................................................................................................  Top Merchandise IronMagLabs T-Shirt                      only $13.99 go to estore... ..................................................................................................................................................................  Top Jodi's Diet Corner Milk Does the Body Good New studies suggest that calcium coming from dairy allows the body to burn fat quicker. Foods such as cheese, milk, yogurt, beans, legumes, broccoli and most dark-green leafy vegetables are a good source of calcium. 2-3 servings of diary helps burn fat. Researchers say this is because calcium stored in fat cells plays an important role in fat storage and breakdown. Low calcium diets cause calcitrophic hormones to produce which tell the body to make more fat and slow the process of using fat for energy down. Low calcium diets can slow down your metabolism. Calcium coming from dairy is shown to work twice as well for fat loss especially in the abdominal region. Calcium is not going to make you lean as there is no magic solution. However, keeping a healthy lifestyle consisting of a good diet and exercise along with the added calcium will aid in the battle of the bulge. Be sure to read Jodi's "sticky thread" in the forums:  Guide to Cutting, Bulking & Maintenance ..................................................................................................................................................................  Top Member Spotlight Name: Ian MearsSteve (aka Kracin) Age: 19 Height: 6'1" Weight: 180lbs (current) I was 350lbs before Location: Omaha, Nebraska (I won't be in Nebraska after November because I am now enlisted in the Navy) Years Competing: 1 year since my change of lifestyle and its going great    Before at 350lbs Favorite Body Part: Bicep, its cliché but then again I haven't seen many people that have biceps like mine. Most people who flex you just see a lump, but mine is like a softball. Strongest Body Part: Chest, I bench more than I squat. I really need to work on those legs! Favorite Supplements: Well as of right now, I love whey. It's quick and easy especially for someone like me who has not a lot of time to cook things. Going to try new ones soon though. How Did You Get Started? One day I just decided it was the day I was going to change my life. Promised myself and started it, it was hard but I am there. What Workout Plan Worked Best For You? The workout plan and eating I thought of myself, everything I did I let my body decide. I went through at first and did as much as I could of everything to see what I could take at first. Then broke those up into sets and switched them up in between. What is your Basic Nutrition Plan? Right now I can pretty much list what I eat every day because I live every day basically the same: breakfast (7 am): 3 scoops whey half cup oatmeal green apple 2 eggs megamen vitamins 2000mg flax oil EC there is rarely a midday meal because of work, but around 10am I try to grab some peanuts from the dispeners. lunch (1 pm): Salmon patty (has oats eggs and lots of salmon and spices) half cup oats can of veggies 3 scoops whey EC 2000mg flax oil after work (pre workout as well): 1.5 scoops whey salmon veggies (wait half hour) (workout) post workout 1.5 scoops whey half cup oats before bed cup of cottage cheese 1 tsp natural peanut butter What Supplements Have Given You The Greatest Gains? Probably adding whey for the boosted protein has helped a lot, we will see with creatine and animal pack though. What One Tip Would You Give Other Bodybuilders/Figure/Fitness/and Normal People? It doesn't matter what you are doing, or what your goals are, never let up and never get discouraged. Whether you think it or not you're always moving forward as long as you're doing things right, which means your going to get to your goals sooner or later, and it doesn't matter when, it only matters that you get there. Stay determined and stick to it! Who Are Your Favorite Bodybuilders? Favorite? I only really know one, and that's Arnold, I love the movies he's done mostly, not so much for the bodybuilding. Most interesting person you've met? It's hard to describe someone as the most interesting person I've met, probably would have to say that the most interesting person I've met is a friend of mine named Nikki. I can't get enough of the weird stories that happen to her daily, they just keep me entertained for some reason. Maybe because I don't do enough weird stuff myself? What motivates you in the gym? Every time I step into my workout area, I know that when I am done I am going to feel 100x better than last time, and I know that every time I start lifting, it's a chance to improve myself even more. And I am bent on self improvement big time. Biggest Pet Peeve? My biggest pet peeve really is people trying to tell me what I need, and what is good for me. I have had people come up to me while I am eating my lunch and say that what I am eating is incredibly unhealthy because I am eating a lot of meat and then a bit of oats too (the low crab craze). And also I have people telling me that I drink too much water and drinking more than a gallon of water a day will dilute your system and make it harder on my body. I just have to look at them and laugh when they say these things. And I can't wait til I start using creatine and animal pack and one of my friends sees what I am taking so they can try and tell me how it's going to shrink my junk! What is one thing people don't know about you? I guess one thing is that I was a pretty happy person when I was big, and the only reason I changed was because I wanted to be normal like everyone else. Being different and huge was okay, but I just wanted to be normal. What did you want to be when you grew up? Ha ha, probably the biggest thing I WANTED To be when I grew up was something with computers. I am leaning far away from that right now, but may get back into it later. Any advice for people thinking of competing? I know nothing about competing, so my advice to you would be to ask a pro! What is your number one goal at this time? Well I already met one of my last goals, which was to get my body fat low enough (5%) to start major bulking up muscle. So I guess now my number one goal is to maintain and push myself to the next level and get up to a 350lb bench (currently 300 max at 1 rep) Who has inspired you the most and why? Myself, kind of vain I guess. But this whole time I've been my only real supporter, sure other people come by and say "you look great" and things like that. But there is so much negative around you that you can't help but listen a little. I motivate myself and block out everyone else, hard for some but it's what I do.    After at 180lbs Ian's Inspirational Story in His Own Words: My entire life I was overweight, about 160lbs when I was only 10-11 years old. When I decided I was tired of the way I was living, I weighed 350lbs at age 18. The day I started my life change was February 28, 2004. My prime goal at first was to get below 300lbs, nothing drastic because I didn't want to lose hope first. I didn't have any help either because none of my friends were overweight and didn't diet or exercise, so I had no one but myself to rely on as my dad was also overweight but he was the type that kept putting it off, so I started on my own. First thing was first, I changed my eating habits, no more candy, no more ice cream, no more fast food, no more eating just because I was hungry or bored. I would eat something healthy and light. I also began to workout in my bedroom at night, starting with just 40 pushups total (10 per set), 100 crunches, and 75 jumping jacks. It felt like I was starving myself at first, because I was eating 3 meals a day, a bowl of cereal in the morning and then something near the mid, and at the end of the day so I could workout at night and then go to sleep. In the first month I lost about 40lbs just from that and I was hooked on keeping it up. Keep in mind for all those that say that they have tried to do this kind of thing and it didn't work, take a look at what you were doing.... cheating on your diet and skipping on your exercise even a little bit can lead to a lot more than you think, so stick to it. The next month that followed I could start to see a little bit of difference in my appearance, but I was so big right that even 40lbs less didn't make it me much different. The following 2 months I lost another 30lbs, I was a little discouraged that I didn't lose as much before, but I was still happy that I lost a whole lot considering the first weight you lose I hear is the "water weight" from the constant upkeep you had yourself at in your previous habits. This put me at around 275lbs. I was feeling a whole lot better about myself, and I was able to go up to about 20 pushups a set (doing 4 sets), 100 crunches a set, and 100 jumping jacks. I had no workout equipment at the time so I made do with what I had, a floor, and some stairs (which I will explain later that also got used for stair stepping which really burned a lot). Even though I was lower than I had been in many years, I wasn't about to stop there. I still had a lot more to go, after I hit my goal of 300lbs, I set a new goal of 250lbs. I was close to it, but around the 3rd month I was stuck at about 260lbs because my diet was just barely slacking, I was eating just a tad more than before, but not anything near what I was eating before I started (which explains why slacking on something doesn't go well). It took another 2 weeks to get back on track completely before I hit 250lbs. Let's fast forward another 3 months, this whole time I did my workouts 6 nights a week and rested on 1 night so I could give myself a break from it (resting does not mean eating something sweet either for some of you). I was at about 220lbs now and really starting to slim up. At first I was wearing size 54 pants, and 3x shirts which were about to become 4x at the rate I was at. I was down to size 40 and 1x shirts at that point and got a great ego booster when I went out and bought a new wardrobe. After that I really got into it and had upped my workout to 200 pushups, 500 crunches, and stopped doing jumping jacks in replacement of stair stepping for 15 minutes. The wardrobe didn't last long right then, I kept on my "diet", it was much harder to see results after I got the bulk off. Eventually I was losing only about 8lbs a month for a couple months (I put diet in quotes because I don't really think there is a such thing as a diet... just controlling yourself and living as you should, a lifestyle you could say). Where I am at now, after that much time, at the 1 year mark on my workout program, I weigh 180lbs. My new goal is not to lose weight anymore, and to bulk a lot more than I am now to fill in the excess skin. From losing the weight I have a large amount of extra skin that is easily visible from being big all of my life. I went down to 30 waist from a 54, wearing large shirts easily (except the arms of the shirts are a bit smaller, my arms stayed from losing the weight at 17" biceps, its easy to see the muscle I had underneath now). my current program for anyone interested in is 1000 crunches, 5x5 bench at 275, 5x5 curls at 100 lbs, 5x5 sets of chin-ups, 10x5 sets of dips, 100 triangle pushups (hands touching in center) 5x5 squats at 275, and I jump rope hard for as long as it takes to get me tired. Now that I've been able to afford exercise equipment in the last month I've been at it, and even through the mass of loose skin I can see my abs poking through a great deal and my arms filled out the extra quite well, the chest still needs a little more before it fills a bit and I need to find some kind of skin tightening cream to use. It feels so good to be where I am at now, I can't comprehend the feeling of knowing that I lost over 170 lbs in less than a year and I am actually being noticed by people, finally able to do a lot of the things I love to do. And I don't have to worry about being made fun of for the size I was before... I hope hearing this about my results will inspire some people to keep at their weight loss, and to not give up on their goals, because they are possible with the right amount of effort and will power put into it. By the way this was all done without any kind of supplements, pills, or weight loss programs, just me, my will, and my commitment. Although now in the last month or so when I found the bodybuilding and health forums, I've found out about whey and vitamins and all of that. Currently I'm using a lot of whey, mega men vitamins, and flax oils. I've been hooked on these new things too because they are helping a bit I can tell. And soon when it all arrives, I am changing to animal pack and adding creatine ethyl ester and glutamine to my list. I plan to stark cleanly adding muscle also now that I got my body fat tested at UNO and it came out to be a 5% with their hydrostatic tester. ..................................................................................................................................................................  Top Supplement Review - Maximum Pump™ by by Craig Nemow Don't let the name fool you into thinking this is just another NO2 knock-off...it is truly a unique product to be put in its own class well in front of the existing "pump you up" crap on the market. It is really so much more than just a vasodialator. It combines a variety of excellent ingredients that work on several different mechanisms to not only increase vasodialation and blood flow but enhance cell volume as well as increase ATP synthesis and decrease lactic acid. The cutting edge ingredients are what really makes this product stand out. Let me elaborate by explaining these ingredients one by one: TriCreatine Malate - this is not just another antiquated delivery system providing the same old creatine monohydrate we are all familiar with. This particular form of creatine is much more bioavailable, allowing less creatine to provide the same results only achievable in the past with mega-doses that were virtually eliminated by the digestive tract. This means less chance of GI upset, so you lifters who have shyed away from creatine due to stomach problems in the past should do well on this product without any embarrassing side effects. Also, the bloat should be significantly less, if you bloat at all. So again, those who are on a cutting phase can still use this product to maintain their strength and precious muscle mass without fearing the evil bloat! Arginine Alpha-Ketoglutarate (AKG) - This is the bad boy that started the whole "pump" revolution. It is the only ingredient in NO2, and is not bad by itself, but when used in a synergistic compound such as this one it's effects are amplified many times over. Basically this ingredient causes an increase in nitric oxide resulting in a vasodilation effect leading to better pumps, better transport of amino acids into muscles, and more efficient transport of lactic acid out of the muscle. Arginine is also known for its ability to increase natural growth hormone production.What does this all mean?...more gains in less time! L-Taurine - this amino acid also plays a role in increasing cell volume. Increased cell volume not only lets you look bigger but more importantly is a trigger for increased protein synthesis....again, more growth! N-Acetyl-Glutamine (NAG) - is the acetylated version of L-Glutamine. NAG is more stable in water and metabolically efficient at delivering glutamine's biological effects over conventional Glutamine or Glutamine Peptides. Basically this is glutamine on steroids. Citrulline Malate (2:1 ratio) - this is an interesting compound that has been used in the natural treatment of chronic fatigue syndrome for years. Now it is hitting the bodybuilding community for its ability to increase ATP synthesis as well as reduce lactic acid build up. This means more strength, more endurance, and faster recovery. Vitamins B-3 and B-6 - these vitamins are required to process the proteins that bodybuilders take in. Due to our increased protein demands and intake, extra intake of these vitamins are also needed to ensure efficient utilization of massive amounts of protein our "kind" take in. No other product on the market has compiled these exciting ingredients into one package that makes it not only easy to take but affordable as well, especially when you compare its price tag to the outrageous price of the less effective NO2. If you have been thinking about trying one of the new "pump" based products but were unsure of which one was worth your hard earned money...look no further...this is the product for you! Give it a shot and see what you think!  click here to purchase ..................................................................................................................................................................  Top Exercise of the Month - High Pulls and Rack Position Front Squats by Patrick Ward Okay, if you read last month's article on power shrugging and have been practicing those you should be ready to move onto high pulls and rack position front squats. You are that much closer to the finished product, a hang clean. High Pull If you were working on your power shrugs you can probably move the bar pretty quick with good form now, shrugging hard and getting triple extension through you ankles, knees and hips at the end of the movement. Then next thing to add to that would be the high pull. Pretty much as the name suggests you are going to pull high. Almost like an upright row. So, you first begin in the same position as if you were starting your power shrug (remember to work from a hang position above the knee, a hang position just below the knee and then from the floor), in that some what deadlift stance, chest up, arc in the lower back, hook grip (thumbs tucked in) and elbow externally rotated to prevent from performing a reverse curl. Now, going through the movement of the power shrug you will explosively drive your hips down and back (like on a deadlift) and shrug as hard as you can (keeping the elbows externally rotated!!!) and instead of killing the lift with the shrug you will let the momentum carry the bar up as high as it can go (elbows still externally rotated). Why keep the elbows externally rotated?? Well, this isn't really an upright row. There is no row in a clean. What it is is that you are letting the bar travel as far up as it can on its own and then to finish the exercise you drop underneath it (the catch) catching it in a rack position front squat and then standing up. One way to know that you are doing it properly is to perform the lift and at the top when you have the bar up in the air (elbows bent) try and stop and pause at the end moment. When you let the bar come down it should come straight down along your body and should not pull you forward. If the bar pulls you forward and off balance chances are that you have changed its trajectory and when it comes time to clean you are going to have a tough time getting under a heavy weight that is out in front of you. More so than if the bar moved in a straight line. As far as weight goes, again, start light to get the movement down and focus on lower reps and a greater amount of sets to work on form and explosiveness. Rack Position Front Squat It is not uncommon to find people in gyms front squatting. However most do a bodybuilder front squat (bar placed on anterior delts with arms criss-crossed over it). To do a clean you need to have a solid rack position front squat (olympic front squat) as that will directly affect how good your catch is and how much weight you can ultimately clean. First thing to do is figure out where your hands are when you do your power shrugs and high pulls (ie how far outside of shoulder width are you) as this will be where you are going to do your rack position front squat from. The bar is still going to rest on your anterior delts. Alot of people look at pictures of this and think that the squatter is holding the bar in his/her hands when really the bar is resting on the delts and their hands (fingers) are just holding it in place. You will need a good amount of flexibility in your wrist and elbow to make a good front squat as you need to be able to keep your elbow up and out in front (to help yourself balance) which will require your wrists to bend back far enough to do this. You can work on your wrist flexibility by putting one hand up in the position of a front squat and pulling your wrist back with your other hand. Or you can go to the smith machine (one of its only good uses) and place one hand on the bar at front squat level and with the other hand gently press your elbow upwards (I said gently!!!). Your wrists will also start to loosen up simply by doing the exercises. Again, start with a light weight to get the form down as it may feel awkward at first. You are going to need to get some solid depth because if you are cleaning heavy weight you need to be prepared to drop down as far as you can to make that catch (remember, the bar only moves as far as you can shrug it....you have to meet it half way!). Once you get the feeling for this you can work on a variety of stances. Shoulder width, close stance, wider than shoulder width. Go with a light weight and do a few sets with different stances to see what they feel like as when making the catch you never know how your feet are going to land so you need to be prepared for anything so that you don't miss your lift. Another idea would be to sit in the hole for a 6 or 8 count with these different stances to get the feel for them and work on exploding upwards against load. Okay, work on these for a few weeks and next month you put them all together...have fun. ..................................................................................................................................................................  Top Website Review - UniversalKits.com by David Gill UniversalKits.com This month I take a look at a long time sponsor of IronMagazine, UniversalKits.com Mr. Universe of Universalkits has supplied kits and supplies for several years now. For your homebrew needs, if you need an F kit, S kit, powder kit or the new Peg suspension kit for various difficult suspensions, he has you covered. Kit prices are the lowest you will find. Also you will find all the supplies you need to go with it, from stoppers and seals to vials of all sizes (sterile sealed and unsealed). After all your hard work is done and it is time to take a much needed break, Universalkits has all your research needs. They also carry IronMaglabs products including Anabolic-Matrix Rx. Since you spent the last 12 weeks in the gym ignoring your wife or girlfriend, you owe her. Pick up a couple bottles! UNIVERSALKITS.COM, your one stop shop for chemistry kits, accessories, bodybuilding cosmetics, supplements and informational products. ..................................................................................................................................................................  Top Dave's Training Zone This month I will address a popular and rather unknown form of training called HST, or Hypertrophy-Specific Training. HST was created by Bryan Haycock and addressed hypertrophy specifically, unlike many programs which focus on other stimuli such as strength and power. Here is the foundation, copied directly from the HST website at www.hypertrophy-specific.com. 1) Mechanical Load Mechanical Load is necessary to induce muscle hypertrophy. This mechanism involves but isn't limited to, MAPk/ERK, satellite cells, growth factors, calcium, and number of other fairly understood factors. It is incorrect to say "we don't know how muscle grows in response to training". The whole point of the HST book is not to discuss HST, but to present the body of research explaining how hypertrophy occurs. Then HST becomes a relatively obvious conclusion if your goal is hypertrophy. 2) Acute vs. Chronic Stimuli In order for the loading to result in significant hypertrophy, the stimulus must be applied with sufficient frequency to create a new "environment", as opposed to seemingly random and acute assaults on the mechanical integrity of the tissue. The downside of taking a week of rest every time you load a muscle is that many of the acute responses to training like increased protein synthesis, prostaglandins, IGF-1 levels, and mRNA levels all return to normal in about 36 hours. So, you spend 2 days growing and half a week in a semi-anticatabolic state returning to normal (some people call this recovery), when research shows us that recovery can take place unabated even if a the muscle is loaded again in 48 hours. So true anabolism from loading only lasts 2 days at best once the load is removed. The rest of the time you are simply balancing nitrogen retention without adding to it. ? 3) Progressive Load Over time, the tissue adapts and becomes resistant to the damaging effects of mechanical load. This adaptation (resistance to the stimulus) can happen in as little as 48 hours (Repeated Bout Effect or Rapid Training Effect). As this happens, hypertrophy will stop, though neural and metabolic adaptations can and may continue. As opposed to hypertrophy, the foundation for the development of strength is neuromuscular in nature. Increases in strength from resistance exercise have been attributed to several neural adaptations including altered recruitment patterns, rate coding, motor unit synchronization, reflex potentiation, prime mover antagonist activity, and prime mover agonist activity. So, aside from incremental changes in the number of contractile filaments (hypertrophy), voluntary force production (i.e. strength) is largely a matter of "activating" motor units. ? 4) Strategic Deconditioning At this point, it is necessary to either increase the load (Progressive load), or decrease the degree of conditioning to the load (Strategic Deconditioning). The muscle is sensitive not only to the absolute load, but also to the change in load (up or down). Therefore, you can get a hypertrophic effect from increasing the load from a previous load, even if the absolute load is not maximum, assuming conditioning (resistance to exercise induced micro-damage) is not to extensive. There is a limit to the number of increments you can add to increase the load. You simply reach your maximum voluntary strength eventually. This is why Strategic Deconditioning is required for continued growth once growth has stopped (all things remaining equal). ? HST works the body in either full or half body increments, 2-3 times per week. HST has a basic philosophy that muscle growth is created by constant progressive overload, and not necessarily heavy or intense exercise. The idea that you don’t need to necessarily work at full intensity to gain muscle mass is a new idea for many lifters, as well as working out with sub-maximal weights that do NOT always go to failure…. For more information on HST, visit the HST website at www.hypertrophy-specific.com Till next time… Good training Dave ..................................................................................................................................................................  Top Healthy Recipe Breakfast Egg Pitas Ingredients 1 cup sliced mushrooms 1/2 cup onion, chopped 1/2 cup sweet red pepper, finely chopped 2 cups reduced fat egg substitute 1/2 cup fat free cottage cheese 1/2 cup (2 ounces) shredded reduced-fat cheddar cheese 2 (6 inch) whole wheat pita breads, cut in half. Directions: Coat medium nonstick skillet with cooking spray and place over medium-high heat until hot. Add mushrooms, onion and red pepper and saute for 4-5 minutes or until vegetables are crisp-tender. Combine egg substitute, cottage cheese and pepper in a small bowl and stir well. Add egg mixture to the vegetable mixture and cook over medium heat until firm, add cheese and continue to cook until cheese melts. Cut pitas in half and heat in the microwave for a few seconds or until soft. Spoon mixture evenly into pita halves and serve. Makes 4 servings Serving Size: 1/2 filled pita Nutrients per serving: Calories: 204 Total fat: 2 grams (11% of calories) Saturated fat: 1 gram Cholesterol: 6 mg Sodium: 492 mg Carbohydrate: 24 grams (48% of calories) Protein: 21 grams (41% of calories) Dietary fiber: 3 grams ..................................................................................................................................................................  Top Free eBook Download Fit Over 40 - First 4 Chapters!    Fit Over 40 website  www.fitover40.com click here to download first 4 chapters... ..................................................................................................................................................................  Top Site Sponsors ..................................................................................................................................................................  Top IronMagazine.com - Bodybuilding & Fitness Magazine IronMagazineForums.com - Bodybuilding & Fitness Community IronMagLabs.com - Bodybuilding Supplements