Friday, December 30, 2016

men's quick diet


you are watching muscle gain diet - the best muscle gain diet videostates currently on your i'm a bit short presentation for youbecause i want to expose the three biggest bodybuilding liza mistakes their absolutely make it impossible freedom bill noticeable muscle quicklyand are responsible for what you're looking the same week after week you will be shocked but you will learnthe truth about what is holding you back from gaining the lean muscle you deserve and by the end of this presentation youalso learn exactly how to break through

your muscle building title and you'll beon your way to packing on slabs of ripped lean muscle without any fat now that sounds great but if you'reanything like me you're going to want quick statement on the results without having to rely on things likedangerous steroids pills powders apo shins or even crazy hours in the gym i'm going to give you the solution thatwill do just that i'm going to give you the solution that i've personally usedthat allowed me to overcome my genetics lose my high school nickname of makingthe l

and become a supplement sponsoredathletes by packing on and keeping twenty one pounds of purely muscle injust over eight weeks without an ounce of fat this solution has led to me on magazinecovers the supplement sponsorship anna's ultimately changed my life that's why i'm sharing this informationwith you today i want to give you the same opportunity to change or xx in factthe solution i'm going to give you has many guys packing on back of the leanmuscle in talking about well actually shedding the unsightlylower abdomen fat at the same time which

is completely unheard of intel now make sure you watch this videocompletely as it will be taken down very soon because there are two major fitnessfranchises trying to process system their plans are to charge remembers anarm or leg on a monthly basis that the access to this exciting solution to musclebuilding five tops and with results like these you can see why if you're serious aboutbuilding lean muscle appel fat

information in this presentation will bethe most useful powerful information you ever get i've been lucky enough to learn from thepast professional body builders of fitness models along with the world-renowned nutritiousand today i'm a certified nutrition well the specials myself please listen to the information aboutthe share with you because it will truly help you just like it has helpedliterally tens of thousands of guys like you

pack on pure shredded muscle in recordtime all across the world and just the pastfew months first let me share my story with youthat that might set up a lot like yours you see i grow very skinny i was longand i was like you i was always very self-conscious of mybody especially my spaghetti s i mean there are no take us for this guy i could not put on muscle for the lifeof me a good tons of money on the newestfabulous a building supplements to hit

the market when it didn't work at doublethe dose when that didn't work i jump on the nextwhen i come out i tried every single way trainingroutine there was to break through my muscle building title i try drop setssuper sets presque pas negatives you name it when i don't work too figured it was myfault for not pushing hard enough so i became a guy in the gym withterrible form using pay too much weight just trying to force my body to gainmuscle i'd always saw the bigger and leanermore muscular guys getting all of the

girls well i was killing myself the gymjust trying to build the kind of body the didn't go completely on the list but just wanted to be able to go to thebeach where take copper even throw a t-shirt and actually look like i workedout i hated looking weak and i hated no onenoticing that i worked up at all i blame my genetics and began to believehaving a muscular physique was in the cards for me can you relate any of this well don't worry i'm sold been there

but hang on for the good news blow everything changed in my secondyear university down charleston south carolina when i met a successful big-name fitnessmodel in the industry at the time he was visiting my college roommate thathe grew up with when this guy walked by the girls headsturn with attraction guy said through with andy we all went to the bars for site in town and girls wear like bees to honey tothis guy

they were touching his arms buyinginjuries and they were just throwing themselves at him because they were so attracted tophysique he had his choice of any girl in thatplace i distinctly remember it but i wouldhave given almost anything to be in his shoes before we all have the dj in the secondday i asked him what supplements intakesbecause what i was taking obviously wasn't working

he laughed and said none matt i thought he was joking p point to hisbody and said no mandates all in the diet i was absolutely floored income at thesame time i mean the guy was posing and fitnessmagazines getting paid costly to door supplements this is when i began to realize how muchmoney and waste over the years on bogus after this conversation my mentalitywould shift forever during the next four days i want tolearn everything i could from him about

his nutrition i basically harassed him until hefinally just said here's a name and number of my nutritionist learning from him is a big investmentbut it'll be the best when you ever make if you'reserious about reaching your physical potential he only works for the few the top indisguise and some high-profile athletes but i'lllet him know you're calling and hope they care of you

well did he ever hooked me up i made the call in the investment andi've never looked back since i got the results i never thoughtpossible discover the truth behind what really builds the bestfitness mollen bodybuilder physics within the first month of working withmy clothes are fitting tighter my confidence is growing and i was starting to get double takesfrom girls i never experienced that before in mylife it was such a good feeling to look atthem here and see real results for the

hard work i was putting in at the gymand getting the attention from girls they never had before i had no idea how drastically my bodywould improve using a few nutrition tricks along with eating the right blues in the right amounts at the right time it was unbelievable your nutrition is the most importantfactor gain the lean muscle you deserve actually send that'll specific nutritioncustomized to u and your weight training

program is the real ki this just means having the right dietfor you your body type and you weight training regimen one out of debt but don't just listen to me let's goright to a very popular find out what the best of the best said when asked togive his advice about the importance of diet dictionary immediately amina dadi shouldbe sure always because if you're going

you know crucial talent retraining notuncovered valuation in time with the same here is absolutely bang on but what is not said here is that eventhe best body builders of fitness models higher professional attrition coaches to makesure they avoid the three biggest mistakes amateur bodybuilders are making and alot of the pros still make onto those newman they might be asking yourself

is diet really more important than thetraining well just look at it like this for asecond if you hit the gym often theyconsistently might work out save five hours per week now five hours in the gym per week everyweek is a lot by the way that's right up there with the amount oftime some pro bodybuilders and for the smallest put it okay do the math that the cold war of just three percent of your week youspend the gym

it's the ninety seven percent of thetime that you're not in the gym when your muscles grow and recover it's in this ninety seven percent of ourweek that we need to be fueling our muscles properly with the right nutrients at the righttime to enable the growth in recovery tooccur okay here are the three biggest mistakesbeing made way right now that can be holding you back fromputting on the muscle you deserve and here's the thing it's not your fault

the truth hasn't got to you yet it's been hidden behind multimilliondollar supplement campaigns and incorrect all school bodybuildingapproaches intel now warning what you're about to hear mydirectly contradict everything you have learned or have been told the lowbodybuilding nutrition mistake number one the ice healthy approach let me explain c it sounds weird butthis mentality is the single biggest

interest on the stake out there i know you're saying eating healthy a mistake what the heckare you talking about well this approach is nothing more thanwe need your diet this approach is just guessing you'rehoping you're taking in the right amount ofcalories made up of the right macro nutrients outthe right time to give your body what needs to put onlean muscle without the fat i mean what do you really think the oddsare that that's happening

that you can just jess right all day it's like playing the lottery the armsare not good plain and simple way your diet keeps youfrustrated spinning your wheels and looking the same week after weeklike most people do mistake number two following meal plans from booksmagazines are online reports three main reasons why these always because they're not truly customized foryou they may pretend to be

but they don't just nutrition free someappetite also known as your body tape your metabolism your work schedule oryour weight training routine because the user outdated science there are two anabolic windows everydayresponsible for up to eighty four percent of your muscle growth these plans are not even address thosebut wonder guys in a frustrating go back to win either guidance that use them at a tight is crucial indetermining your nutritional needs no matter what your goal is

and this is totally ignored by theseplants because they're not exact when you see a route up number like athree thousand calorie meal plan right away you know when you're notgetting anything personalized for you or your goal can start to see what you mean the basspro bodybuilders a fitness models invest few jim how's in cutting edgepersonal nutrition coaches but don't worry this is no longernecessary things have changed a big way and the gap between pros and guys likeus to seriously closing

you learn about that soon enough nutrition mistake number three balkan then cut this approach actually leaves you withless muscle and more fat in the long run because judicial balkan creates more fatcells and a large is the ones you already havewhen you would be use your body enough was sloppy amounts of useless caloriestrying to ball cup your body has no choice but to make morefat cells and his fat cells do not go away

this is called fat cell hyperplane jia the worst part is this is permanent this means you will store fat easier forthe rest of your life so much for not feeling guilty on cheapdays and to top things off traditionalbalking or the seafood you could approach cancause fluid retention resulting in that coffee moonface look and also lead to serious health issuessuch as increases in blood pressure and cholesterol wall straining your liverand pay increase along the way

besides this approach is only designed to lookgood for one week of the year and using baggy clothes to cover the unsightlybody fat the rest of the year if looking unattractive soft anothershape while killing your chances that a lean healthy futures okay by you just tosee the skill move then cross all the calories you can before the miserablecardio indicting begins alaska anyone has done it or anyoneclose to them it is miserable anderson and that's all we're aboutanyway right now that you know the truth behind thethree biggest misconceptions that are

holding you back from gaining noticeablelean muscle quickly it's time to clean the slate and show you what really works the solution to packing on the mostmuscle humanly possible without any fat is a truly customize unique anabolic approach to nutrition this approach has to be exact until itfor you in every way this approach has to customize thenutrition to everything about you

your age weight height metabolism and in a specially has to customize thenutrition to some at its height and your weight training regimen this approach has to specificallyallocate your calories and mac relations throughout the day depending on when orif you're working out this approach has to customize yourexact pre and post workout needs and must always take advantage of the two anabolic windows you hadeveryday that will take you from skinny to jack

in a hurry introducing kylie on some anabolic muscle maximize the first truly custom interactive professional nutrition system proven to explode lean muscle growth withoutany fat the systems for patna formulas are thetrue keys to unlocking more muscle growth than you thought possible formula one is this a metaboliccustomized

he will discover your exact calorie andmac renewed she needs to build pure lean muscle using the systems advancedsamanta typing techniques you'll also find out exactly what andwent to eat based around your weight takara pull your body into a twenty fourseven muscle building st formula two is a sim anabolic rebuild there this is for your off days your recovery nutritionist customstructured to repair and rebuild your broken-downmuscle tissue quickly

using unique calorie and mac relationsshifting techniques your muscle recovery is extremely rapid and muscle soreness is often onehundred-percent eliminated formula three is the ever so importantsystematic neutral as a this is the key for up to eighty fourpercent of all your lean muscle growth you will discover exactly what you needto be fueling your body with during your two daily anabolic windows almosteveryone masses this up get this right and your muscle growth issoon to explode nellis technique in your muscles will benoticeably denser harder and fuller

within days formula for is called the trainingstrain factor you will discover your exact nutritionalneeds for muscle maintenance based on detailed personal characteristics andyou're exactly training regiment this formula will teach you what yourbody needs to maintain and hold onto all of your lean muscle gains with these four formulas being the core components need toquickly and safely drive you lean muscle

growth let's take a look at what else isamazingly simple and easy to use system will be for you protein precision recovery you'll discover precisely what your postfor coach shake needs to have and what it can tap to maximize muscle gains without givingyour body a chance to put on any fat this is custom for you this is not a generic take fifty gramsof protein in seventy five grams of

carbs magazine approach water tracker water could be the mostunder-appreciated misunderstood nutrient their is euler precisely how much water your bodyneeds to maximize your muscle gains and to optimize fat mobilization transformation tracker you will have needed to understandcharts and graphs the track your transformation progress and will makesure

you were on the fastest possible pasteto your new leaner more muscular physique customizing your nutrition cheer resultslike this is how the best physics on the planetare built as cool as this system is it's not foreveryone if just fitting in with your friendsweekend warriors are average looking guys who have part of the workout isyour goal than this system is not for you however

after they got its dead serious aboutcreating a present the demands respect turns heads in separate you from thepack the cement about muscle maximize our wasmade for you let's quickly see some real experiences from muscle maximizing uses more last night this is the mostcompletely change for me predicament but for a hundred and seven continental from her mind brought over twenty five hundred removalwhile from vermont between the were killed when thegoodness of completion tristen truth

that were killed and building musclebecomes your year an amish concocted marvel israel were ecstatic lowers themoney pay to remove all of the things that thecities you can file this information elsewhereas it is next life story reformer it's reviews but the exact figuresfinances it's just a few different here if it

is that you're wondering what the pricefor this groundbreaking system is well will get that just a second butfirst what would you invest it just at tentwelve or fifteen pounds of lean muscle to your friend what would the double takes from thehottest girls of the beach in the gym ur simply walking down the street be worthto you what would be worth to achieve yourphysique course and all of the benefits and life's perks that naturally followrest assured it will be far less than your thinking

to put things in perspective if accepted to a world-renowned sportsnutritionist there's an upfront fee uh... five grand minimal then after about a hundred hours to howthe base of complicated information that looks like this then to combine all of this complicatedinformation with the most respected provenbodybuilding practices and put it into a user-friendly format will cost thousands more and many manymore hours

doing all of that would get you about half way to where the cement aboutmuscle maximizes taking you this system will customize everythingfor you including the game changing four patnaformulas dekhti rehti year success because i know what is like to be afrustrated harkin i want to get the system into as manyhands as possible before becomes unaffordable that's why if you act today you can takeadvantage of this limited time

presentation offer and grab a life-changing system for a one-time secure payment of only forty seven dollars in the near future the only way to getthis powerful system will be through a fitness club that will be charging ahundred ninety-eight dollars a month which works that almost twenty fourhundred dollars a year order today and not only will you on the system atone twelve the real value but for a

limited time i will include the finalpieces of your muscle building puzzle and throwing these four killer bonusesthat make this offer an absolute no-brainer samanta bolick weight training finally a professional training systembased on your samanta tight and your goal of gaining rock solid muscle fastwithout any fat in this step by step nine retrainingprogram you will discover the exact exercises sets an arrest the willmaximize lean muscle gains fast based on this amount of time whatexercises can send your anabolic muscle

building hormones into overdrive andwent to do them the truth about when taking your musclesto failure will excel aretha muscle building process and when it will killit how much rest is right for your samantatight when your goal is putting on lean muscle mass without any fat how do we identify your true growth setsyou had every workout and how to mentally and physicallyattacked them the truth about when and how to use both

free weights admissions to put onquality muscle pass and much more some anabolicsupplementation are you taking supplements if it is model's body blowsaren't in this straight-talking guide you willdiscover the bogus supplements fitness miles andbodybuilders avoid like the plague n_y_ what supplements could actually ada masabilling process you'll get a complete overview of them they're not many diffused supplements with longstandingproved behind them

what they can do for you and mostimportantly how to use them safely in most effectively how to save cash to get the most bangfor your bach when buying supplements stop paying a thousand percent markupsocial you how inside and much more some anabolic unlimitedupgrades whenever upgrades become available i will hook you up free ofcharge no matter how much it cost to make them also for a very limited time i will be including a special programthat can produce absolute near a magic for your body inside of the week

seven days out the one-week blueprint for one day atturning heads with a shirt off in this cutting-edge nutrition intraining system that will have you looking ten to twenty pounds moremuscular ten to twenty thousand inside of theweek you will discover the skin tightening water manipulation techniquethat will bring you a dry chisel looked in immediately turns heads when you surecomes out a closely-guarded technique that willexpand your muscle cells up to fifty percent more than ever before in theirfriends rubbing their eyes in disbelief

how to bring out skin popping daysyou've only seen on stage ready steroid users that will create he must be juicing jealous whispers when and how to strategically usecertain carbohydrates to literally looked like he packed on ten to twenty pounds of muscle overnight vicki training methods that will helpcreate near magic when you wake up the scent purchasing these four bonuses altogether

the special discounted package price would be six hundred ninety-eightdollars in eighty eight cents if you act today you can take advantageof this limited time presentation offer and only some anabolic muscle maximizessamanta bolick weight training cement abolish supplementation sim anabolicunlimited upgrades and seven days out for a one-time discount it securepayment of only i'm sure you'll agree this limited timepresentation offers amazing value but here's the best part i'm going to doeverything i can to make this decision extremely easy for you undertake all ofthe risk of pure shoulders it places

squarely on mine here's what i mean i want to completely protect you cangive you every reason to start building your new muscular physique whitney riskfree i know what the system is about to dofor you and i know how you're going to feel when you look into the mir justdays from now that swine absolutely confident it give you my onehundred-percent money-back guarantee if for whatever reason in the next sixtydays you are not completely still pretty transformation i do not want to keep apenny of your money just send me an

email and you will receive anon-the-spot won her percent no questions asked refund but wait there's more you can startright away because i'm going to download everything from my website to your computer don't worry this is super easy if youcan open your email you can do this but i'll personally walk you through thestep-by-step on the next day you are about to get instant access tothe complete package i know you were closer than you everhave been before to having the body and

the life the deserve and desire you're going to wake up just a few daysfrom now it's your muscles colin basket you're going to have tons of energy apump to hit the gym because you can feel that this isalready working picture yourself just a few weeks fromnow strong confident not was respected for the first time

amounts in the feeling you're going tohave when even the hottest girls heads turned your way every single day it's time to make this happen click theadd to cart button below and let's get started remember what you've been doing up untilnow has not worked but now you know why this will work i promise getting ripped up in a record time likeno real use as your about to see is are your fingers

him in a few began incriminatory there'sbeen reports and i want to use their mismanagementmaximizes wikipedia the free can beat the heat university notice if you can green that's cool bozos it's getting death threats track to constantly pizza but ever since this is not snowball mustmathematically

that doubled my score america to happen just their fracturesseven since then prevention program i'm going to pick therecords and things just seem to be that thatreferred me workers you are out of pork in the world with the decision to make the rotor on will lead you frosted weekafter week doing all of the unproven things you know don't work all of the people who actually know youlift weights will jokingly grab your arms a compliment to be nice

all all of the hot girls continue towalk by you in your tank top with open lansing ewell watched that best years of yourlife fly-by without ever experiencing double takes from girls in genuinecompliments about your physique or you can choose the other road theroad of change this role represents the decision totake control of your life and will prove to yourself family and friends that youwill not accept just being average your body is the first thing to change went away you start getting genuinecompliments for people about your new

rock solid muscle you're finally confident taking assuredup because you know girls like what they see doors will begin to open for u_n_ allareas of your life that you never knew existed because of all of the confidence power and respect that you gave in yourself but everything starts with your decisionto make that change opportunities like this do not comealong every day

do not let this one slip between yourfingers because like all great opportunities it will be gone before youknow it sees this one now let's get started a new body your newfuture and your new life click the add to cart button below andi'll see you on the other side

men's physique keto diet


==subtitles by jukka nyyssã¶lã¤== "what's going on here minna?" jaani here is getting ready a competition. and i'm checking his condition - since i haven't seen him in a while. when jaani stands like that - i feel that is the better pose for jaani. jaani, show your own stance. but we will decide on that later.

he's an excellent poser though - so we make only small adjustments here and there. "why you are on the ground?" often i'm practically laying on the floor. "is it important to learn to pose to the judges?" yes! you should think about where the judges are. for example you stand too upright - so the shoulder line might show off badly. in men's physique -competition -

it's important not to overdo your poses. sometimes the competitors "dance" a little too much. looks good jaani! "how many weeks out jaani is?" i'm usually the one asking how many weeks out - and then give my opinion about the condition based on that. "eight weeks jaani?" yes, eight weeks still to go. i've cut 14 pounds so far.

9 to 11 pounds still to go, give or take. typical classy finnish man! "are you sure you're finnish?" so i've been told. "thanks and good luck jaani!" "minna pajulahti, welcome to this interview! "your an ifbb pro! what does it mean?" well, i compete in professional competitions. in women's physique.

i've have competed in fitness, which lead to me becoming a professional. so i've been competing 16 years. when you compete in a professional level... so i don't compete in european or world championship level anymore. "so you aren't even allowed to compete in national level?" yes. amateur competitions are over for me. so amateurs compete in national level, european and world championship level - and the next level is the professional level. "this is the first time a lot of viewers see you -

so if you will, can we talk a little about your gym background?" "when you first though about fitness - what made you go the gym?" well that is a funny story. when i was younger i used to do team gymnastics. so after 10 years or so when our team broke i quit. i think i was 17-18 years old by then. after that i wanted to start an induvidual sport. i thought about competitive aerobics, but there was none in tampere city.

then came fitness, and it happens so, that there were a lot of competitors in tampere city. i remember when i was a little girl in school - i drew a picture of a muscled lady who had a mercedes-benz. the thought has been there since i was a child that i want to be big. and the funny story is that when i was 17 years old - i was a waitress in a local pub. and there was a bouncer who said i look like a bodybuilder. and perhaps that made me realize this was my thing.

then i saw our fitness champion tarja heikkil㤠walking down a street - and told my mother "that's how i wanna look!". later i confronted tarja and asked for her help in fitness. "you wanted to compete right away?" yes. but i had a lot of background to prepare me for the next level. even in my free time i remember doing pushups, sit ups, glutes exercises, you name it. "how does fitness differ from other forms of competitions?" i think it's totally different. now, when i compete in women's physique -

i see that the whole preparations, mindset and everything else is very different. i felt i was missing something, because there is no "fitness" in women's physique. it took a while to get the gist of it. there is no demanding routine in my current class, which i was used to do. the routine gave me the opportunity to immediately analyze what went wrong and what to improve. totally different from now, where i only go to the stage and stand there looking my best. "could you say fitness then is the most demanding of all?" i'd like to say yes. but considering a lot of people who come into fitness have a lot of gymnastic background.

sure it's demanding to make the diet, go the gym and learn the routine. in some ways though, the gym part doesn't need so much of your attention. mentally i think what i'm doing now, is more demanding than before. now, because there is no routine - i perhaps think there is less control of what i bring to the stage, only my condition. if i had to choose, i'd say bodybuilding by itself is the most demanding form of fitness. "do you get any help on fitness routines?" i've always done my own choreography, but i've had a lot of experience on that from my show dance and cheer leading times - but in hindsight i could have needed some professional help.

i've also done all the choreography for my competitors - which is something i truly love. maikku hiljanen, piia pajunen, oona ylitolonen and eveliina tistelgren have all had my choreographies. "you have affected quite a few of our competitors then?" yes, that's true. "have we had any success then?" i have had some part in it, too say the least. everyone of my competitors, add essi sarja also to the list - have made it to the finals in their international competitions.

if you look at finland as a country, i think we are now beginning to succeed in fitness sport. "we talk a lot about muscle extensibility and elasticity - and typically trainers who use a lot of weight in their trainings have stiff blades, frozen shoulders etc." "do you think you have benefited from your fitness experience considering the fact that now you build muscle?" yes, definately. for example in gymnastics, i didn't want to build so much muscle - rather i focused more on body control. then when fitness and power lifting came along, the more muscles i needed. and now in women's physique, i believe it has benefited a lot that i have such a versatile background. "i was wondering how fitness competitors train? how much gym versus body control and routine?"

four to five times a week in the gym - but it depends how much background one has in acrobatics. for example oona ylitolonen, who has basket ball background, needs more acrobatic and routine training. "a lot of people in fitness tend to have gymnastic or acrobatics background?" yes, but like oona has shown us, it is not a necessity - as she placed 6th in the world cup. in women's level that is an amazing feat! i was judging also that competition, and the over 20 routines i saw, i could tell that competitors had gymnastic bacground. one thing to note is that fitness shouldn't be a venue for dropout gymnasts -

rather it should be a show. oksana grishina is a good example of that as her routine usually only have one or two acrobatic moves. "do you compete in bench press?" yes, in fact i compete in power lifting as well. "when did you realize you had gifts for strength?" i've always loved to use big weights! so it hasn't been so important how many reps i can do, only how much weight is in the bar. so it's been there as long as i remember. and when i started to compete in power lifting, i found out how strong i truly was.

when i broke my achilles tendon, i couldn't train legs, so i decided that do bench press then. i improved quickly and in no time i could bench press 220 lbs. "do you still you heavy weights to build muscle?" yes and in fact i've always used heavy weights for muscle training as well. in the three year period when i recovered from the injury to my ankle, i focused more on the strength training. bench press made my deltoids grow huge. i used to do a lot of super sets for delts, so there was something different and new that made my shoulders grow. so the training was totally different - i could make three reps and then take a coffee break, and come to bench pressing. i was a shocked at first, when i thought i'm not training hard enough.

but eventually i got used to it and the results were good. my back, legs and everything else really improved because of that. "tell me a little bit about your power lifting career?" i've competed in national level, in the europe and in world cups. i've broken several records, i don't even remember them all by now. i bench 265 lbs (120 kg). i dead lifted 440 lbs (200 kg) right before my last competition. i was in under 165 pound (under 75 kg) class. and my newest record is the squat with 400 pounds (185 kg) and there is lot to improve on that. i lift in raw class.

but for example in squat it is allowed to use knee wraps, but at the moment i don't use them. "so these were records made in a competition?" yes. "are you gym lifts better then?" they are lower in the gym. for example earlier when i dead lifted 350 lbs (160 kg) in the gym, i lifted 420 lbs (190 kg) in the competition. "perhaps the moment of the competition?" yes. i'm really hyped up in the competition. usually the one who is lifting right before me, i'm almost breathing to their necks getting ready to my turn.

i am very a competitive person. "you seem to get a lot of strength from the moment?" the crowd and the show of it? yes. the more people are watching me, the better i perform. compared to a moment where there's no one around - and the atmosphere is a little dull, i might not get the best lift. also if the lift is being filmed, i tend to perform much better. i like to give a good show! "and that is something you should use for your benefit.

a lot of people are afraid of the spotlight and they must concentrate just to get their heads together. as for you, the spotlight is the key to success." "i also like to bench press. what is important in bench pressing?" i think it's a combination of gifts, technique and proper training. technique for one is important for avoiding serious injuries. for example i used to lie flat on the bench, and now my technique has improved a lot. and now i can squeeze my shoulder blades together, which has helped a lot. and the arms and elbows are tucked closed to the body to maximize the triceps' strength. so basically these help you to utilize the whole upper body for the lift.

and also the legs, to give that extra little push. the legs aren't my strongest part and i need to improve on utilizing them more effectively. "a lot of women want to improve their bench press and get strong lifts." so how hard is it to lift 220 pounds (100 kg) as a woman? depends on how much you weigh of course. but to be honest, i haven't seen that many girls that lift over 220 pounds. i think it all comes to one's hunger to achieve that goal. since a lot of it is mental. i for one really struggled to get to 220 pounds.

220 pounds is for many people, and for me to, a sort of a life long goal, and it scared me. but when i finally got it, then i became much easier. of course still the new max is always scary. but the more you lift, the more confident you become. "do you use any special techniques to improve your max? " "the floor press, narrow grip press, board press?" i've done quite a lot of floor presses lately. the lower part of the lift is strong, but the upper part is more weak. "to get the triceps stronger? "

if i compete this year in rovaniemi, i must focus on my triceps and build a training routine for them. i do also board press and pressing with rubber bands. but board press is perhaps my favorite exercise, because i'm good at it! which is totally wrong to do something that you are already good at. i can use heavier weights on board presses, so that might be the reason why i love it so much. "how often do you bench press per week?" two times a week. mondays and thursdays. mondays i do the heavy workout.

pyramids, max reps... and on top of that little bit of delts. so always a little bit of bodybuilding after the strength training. on thursdays i almost always focus on the explosiveness and the speed. i for one don't want to do bench presses more than twice a week. i want to be fully recovered for the heavy lifts. "do you go to the max every time?" no. let's say if i competed every three of four months, then i would do max reps only once or twice in that period.

so the rest of the workouts would be a certain percentage of the max. "how has things changed now that you are a professional?" well, it has been five years already. it's always been my goal to be a professional. when i finally became a professional, i was already looking for the next challenge. the only thing i see that changed, was the fact that i compete in international level and especially in the united states - and that was something i really looked for. but i couldn't hope for more. "have you had a motivation boost now that you are a professional?"

being a professional isn't just competing. it's still a hobby for me, as i work still. so it gives me the opportunity to do so much more - photo shoots, interviews and promo work in the united states. but for sure, being a professional is much more than just competing. "you mentioned that you work. what do you?" i am a flight attendant. i've been doing that for the past 10 years or so. "domestic or international flights?"

both, but mainly international flights. "do you have your cool box full of food with you on each flight?" i don't even have a cool box. i just put my food in a small plastic bag and stuff them into my purse - and eat them 24 hours later. i think i have an iron gut, since i've never had any problems of eating unrefrigerated food. of course i also eat in restaurants, given they serve chicken or salads for example. "do the long flights have any effect on your training?" like i said, i've been doing this for ten years -

so i used to doing the long flights. for example if i were to leave to japan tomorrow - in the morning i do my cardio and my workout. not heavy workouts though. then i go to work and when the plane lands in the morning, local time - i either go to sleep, go to shopping - sunbathe, depending where i'm at. the next morning i do my cardio and up we go again back to finland. when we land to helsinki finland, i drive two hours to my home city of tampere - and there i head straight to the gym.

naturally it would be better to work 9 to 5. for example i took four weeks of shore leave and it really helped me to get into my best condition. "as a side note, have you ever encountered rowdy passengers in flights - or do you just show them your bicep and the situation blows over?" surprisingly i haven't. one time there was this aggressive guy, but fortunately there was a other passengers to take care of him. couple of times there has been a situation developing - but something about my presence usually calms them down... "i wonder what that is?"

"i suspect you are not the typical sight to be seen?" no, i'm not. people always ask me the funniest things. am i an archer for example. "an archer!?" perhaps because the uniform only shows our fore arms. "i'd think they think your an arm wrestler or something." "when you land at a location, do you have a full day to spend whatever you want to do?" "so you've been in a lot places then?"

yes i have. "have you any favorites?" the united states. "is it cheaper to fly because you work there? back in the day i believe it was practically free to fly when you were an employee?" if there's room in a plane, we can fly cheaper, not free though. "tell me a little bit about your diet?" "was the competition diet rough for you?" yes, it's been quite rough.

still i've done this before, so it's nothing new to me. i like routines in my life and like to follow strict rules - so i don't have any problems eating the same food everyday. preparing for my last competition, i was on a keto diet for 8 weeks. and that works for me. "have you been in a high carb diet as well?" yes i have, and it didn't work for me. i didn't make the cut. for some reason carb diet doesn't work for me. but fats and proteins however work very well.

"how much cardio did you do?" i started with 45-60 minutes of cardio in my 15 week diet for the arnold classic. and for karina nascimento competition, the diet was 13 weeks. in fact i really like the shorter diet, since usually it has taken me 20 weeks where i have 28 to 33 pounds to cut. so the shorter diet felt like i was in hurry and perhaps made me concentrate more. "did you have any help on the diet?" yes i had help from jani ihalainen who trains me. he also give his opinions which sometime overrule my own, which is a good thing, since i'm quite hard headed. my long time coach matti halonen has made my diet and my condition checks.

it's easy to work with him since we go a long ways. "like all coaching, the best results come from long-term relationships" yes that's true, even in bad times you still stick together and learn from your mistakes. "how did you your last competition go?" karina nascimento was not planned, but i looked upon competitions and decided to take part in that also. it was good learning experience since i didn't have so much experience in women's physique. the competition went well, although i was so afraid of the first round. it was all new to me and in the backstage i looked at the other competitors - and thought they are all really good!

and i had to compare myself to them in front of the mirror. i wondered am i even in the right category. after the first round all the anxiety were gone, since i thought i were the biggest one in the lineup. i even got comments about how big i was compared to the rest. i placed 6th. the feedback what i got was that i was literally too big. and in that particular competition, the others were quite small. if it were that all the other competitors were also big, the lineup would've been different. so compared to the smaller-sized women, i showed off in the wrong light perhaps. so my legs and shoulders were too big.

the condition could've been more dry also. we didn't do too much final preparations, we didn't even have the time. "how do you prepare in the final days?" i've been depleting for a long time. this keto diet has lots of eggs, chicken... i've left out all the other supplements, protein powdres and dairy products. since i've been depleting for so long, there is no last week depletion routine. i loaded carbs very moderately for both competitions. since i have bigger muscles now, i don't have to load up so much.

and there's always the risk of not being dry on the stage. so one day carbs load up and then one day without water. after karina there were two weeks for the arnold classic. so between that time i did over 2 hours of cardio and trained each day. i lost about 6,5 pounds. i knew i was in better shape because of that. there were 49 competitors in the arnold classic - and my number was 49. that was a shame, since the place i stood wasn't good.

"bad luck?" i was pretty happy about my condition. the only feedback was that i could look smaller. that i can perhaps tweak with my poses. small things. little bit dryer and more lean in the future. "when is your next competition?" hopefully in may. i try to get some shore leave from work again. there's one competition in europe, in slovakia.

also one is in puerto rico, where i really want to go just to see the country. denver and toronto after that. "today we are training delts, correct?" "what exercises are we going to do?" actually i haven't changed my routine for the past 15 years. shoulder presses, side lateral raises and rear delt raises, as usual. "heavy weights?" i would like too, yes. i've been eating a lot for the past five days.

"preparing for this video?" i dunno, i don't know what's coming. "let's get going then!" "go past here". i was already going over it... "without paying?" i'm from hervanta and there's a joke about me... "abs sherko!" now?

"always there!" "who the hell..." "oh, it's just me." "what's up?" not much, chest day today. "we are filming minna today. she's quite the bench presser, wouldn't you say?" yeah, she's amazing. heavy weights for a woman. "see you around." i like to begin with lat pull down.

it activates the shoulder area and rear delt. i usually warm up with rubber bands. before bench press and shoulder workouts. same for the inside. this is still warm up. "i like it when you use 22 pound dumbbells for warm up." "they are the max for most people." i use wrist wraps and a belt, but i don't have them with me right now. "do you use belt to keep the waistline slim?

i don't know if it really matters. i'm used to wear a belt. i've heard that you can slim your waist, but the side effect is that your abs tend to weaken at the same time. but yes, it supports and gives strength to my dead lifts. i'll maybe do a drop set. eight reps each. usually three sets of eights. "the pump already?" yeah, especially when i've eaten so well. "it must feel good to feel the pump after a diet?"

i did legs yesterday and i just couldn't do it, too much. "how about some hc-training and music?" i did three heavy sets of shoulder presses usually i have a spotter with me, so i can go even heavier. now some rear delts. "how's your strength levels after a long diet?" actually pretty good! the pump is just unbearable. it feels like my arms are going to explode.

"how about 45 minute long phone call on top of that?" next week i'm going to start bench pressing again. i'm thinking about going to a raw bout in april. "all finished?" "thank you minna!" "i had a fun time!" "let's do this again sometime?" "i want to see that 440 pound dead lift" sure! and i can spot your bench press as well!

"good luck to this year's competitions!" thank you and see you soon!

men's physique diet and training


you are watching muscle gain diet - the best muscle gain diet videostates currently on your i'm a bit short presentation for youbecause i want to expose the three biggest bodybuilding liza mistakes their absolutely make it impossible freedom bill noticeable muscle quicklyand are responsible for what you're looking the same week after week you will be shocked but you will learnthe truth about what is holding you back from gaining the lean muscle you deserve and by the end of this presentation youalso learn exactly how to break through

your muscle building title and you'll beon your way to packing on slabs of ripped lean muscle without any fat now that sounds great but if you'reanything like me you're going to want quick statement on the results without having to rely on things likedangerous steroids pills powders apo shins or even crazy hours in the gym i'm going to give you the solution thatwill do just that i'm going to give you the solution that i've personally usedthat allowed me to overcome my genetics lose my high school nickname of makingthe l

and become a supplement sponsoredathletes by packing on and keeping twenty one pounds of purely muscle injust over eight weeks without an ounce of fat this solution has led to me on magazinecovers the supplement sponsorship anna's ultimately changed my life that's why i'm sharing this informationwith you today i want to give you the same opportunity to change or xx in factthe solution i'm going to give you has many guys packing on back of the leanmuscle in talking about well actually shedding the unsightlylower abdomen fat at the same time which

is completely unheard of intel now make sure you watch this videocompletely as it will be taken down very soon because there are two major fitnessfranchises trying to process system their plans are to charge remembers anarm or leg on a monthly basis that the access to this exciting solution to musclebuilding five tops and with results like these you can see why if you're serious aboutbuilding lean muscle appel fat

information in this presentation will bethe most useful powerful information you ever get i've been lucky enough to learn from thepast professional body builders of fitness models along with the world-renowned nutritiousand today i'm a certified nutrition well the specials myself please listen to the information aboutthe share with you because it will truly help you just like it has helpedliterally tens of thousands of guys like you

pack on pure shredded muscle in recordtime all across the world and just the pastfew months first let me share my story with youthat that might set up a lot like yours you see i grow very skinny i was longand i was like you i was always very self-conscious of mybody especially my spaghetti s i mean there are no take us for this guy i could not put on muscle for the lifeof me a good tons of money on the newestfabulous a building supplements to hit

the market when it didn't work at doublethe dose when that didn't work i jump on the nextwhen i come out i tried every single way trainingroutine there was to break through my muscle building title i try drop setssuper sets presque pas negatives you name it when i don't work too figured it was myfault for not pushing hard enough so i became a guy in the gym withterrible form using pay too much weight just trying to force my body to gainmuscle i'd always saw the bigger and leanermore muscular guys getting all of the

girls well i was killing myself the gymjust trying to build the kind of body the didn't go completely on the list but just wanted to be able to go to thebeach where take copper even throw a t-shirt and actually look like i workedout i hated looking weak and i hated no onenoticing that i worked up at all i blame my genetics and began to believehaving a muscular physique was in the cards for me can you relate any of this well don't worry i'm sold been there

but hang on for the good news blow everything changed in my secondyear university down charleston south carolina when i met a successful big-name fitnessmodel in the industry at the time he was visiting my college roommate thathe grew up with when this guy walked by the girls headsturn with attraction guy said through with andy we all went to the bars for site in town and girls wear like bees to honey tothis guy

they were touching his arms buyinginjuries and they were just throwing themselves at him because they were so attracted tophysique he had his choice of any girl in thatplace i distinctly remember it but i wouldhave given almost anything to be in his shoes before we all have the dj in the secondday i asked him what supplements intakesbecause what i was taking obviously wasn't working

he laughed and said none matt i thought he was joking p point to hisbody and said no mandates all in the diet i was absolutely floored income at thesame time i mean the guy was posing and fitnessmagazines getting paid costly to door supplements this is when i began to realize how muchmoney and waste over the years on bogus after this conversation my mentalitywould shift forever during the next four days i want tolearn everything i could from him about

his nutrition i basically harassed him until hefinally just said here's a name and number of my nutritionist learning from him is a big investmentbut it'll be the best when you ever make if you'reserious about reaching your physical potential he only works for the few the top indisguise and some high-profile athletes but i'lllet him know you're calling and hope they care of you

well did he ever hooked me up i made the call in the investment andi've never looked back since i got the results i never thoughtpossible discover the truth behind what really builds the bestfitness mollen bodybuilder physics within the first month of working withmy clothes are fitting tighter my confidence is growing and i was starting to get double takesfrom girls i never experienced that before in mylife it was such a good feeling to look atthem here and see real results for the

hard work i was putting in at the gymand getting the attention from girls they never had before i had no idea how drastically my bodywould improve using a few nutrition tricks along with eating the right blues in the right amounts at the right time it was unbelievable your nutrition is the most importantfactor gain the lean muscle you deserve actually send that'll specific nutritioncustomized to u and your weight training

program is the real ki this just means having the right dietfor you your body type and you weight training regimen one out of debt but don't just listen to me let's goright to a very popular find out what the best of the best said when asked togive his advice about the importance of diet dictionary immediately amina dadi shouldbe sure always because if you're going

you know crucial talent retraining notuncovered valuation in time with the same here is absolutely bang on but what is not said here is that eventhe best body builders of fitness models higher professional attrition coaches to makesure they avoid the three biggest mistakes amateur bodybuilders are making and alot of the pros still make onto those newman they might be asking yourself

is diet really more important than thetraining well just look at it like this for asecond if you hit the gym often theyconsistently might work out save five hours per week now five hours in the gym per week everyweek is a lot by the way that's right up there with the amount oftime some pro bodybuilders and for the smallest put it okay do the math that the cold war of just three percent of your week youspend the gym

it's the ninety seven percent of thetime that you're not in the gym when your muscles grow and recover it's in this ninety seven percent of ourweek that we need to be fueling our muscles properly with the right nutrients at the righttime to enable the growth in recovery tooccur okay here are the three biggest mistakesbeing made way right now that can be holding you back fromputting on the muscle you deserve and here's the thing it's not your fault

the truth hasn't got to you yet it's been hidden behind multimilliondollar supplement campaigns and incorrect all school bodybuildingapproaches intel now warning what you're about to hear mydirectly contradict everything you have learned or have been told the lowbodybuilding nutrition mistake number one the ice healthy approach let me explain c it sounds weird butthis mentality is the single biggest

interest on the stake out there i know you're saying eating healthy a mistake what the heckare you talking about well this approach is nothing more thanwe need your diet this approach is just guessing you'rehoping you're taking in the right amount ofcalories made up of the right macro nutrients outthe right time to give your body what needs to put onlean muscle without the fat i mean what do you really think the oddsare that that's happening

that you can just jess right all day it's like playing the lottery the armsare not good plain and simple way your diet keeps youfrustrated spinning your wheels and looking the same week after weeklike most people do mistake number two following meal plans from booksmagazines are online reports three main reasons why these always because they're not truly customized foryou they may pretend to be

but they don't just nutrition free someappetite also known as your body tape your metabolism your work schedule oryour weight training routine because the user outdated science there are two anabolic windows everydayresponsible for up to eighty four percent of your muscle growth these plans are not even address thosebut wonder guys in a frustrating go back to win either guidance that use them at a tight is crucial indetermining your nutritional needs no matter what your goal is

and this is totally ignored by theseplants because they're not exact when you see a route up number like athree thousand calorie meal plan right away you know when you're notgetting anything personalized for you or your goal can start to see what you mean the basspro bodybuilders a fitness models invest few jim how's in cutting edgepersonal nutrition coaches but don't worry this is no longernecessary things have changed a big way and the gap between pros and guys likeus to seriously closing

you learn about that soon enough nutrition mistake number three balkan then cut this approach actually leaves you withless muscle and more fat in the long run because judicial balkan creates more fatcells and a large is the ones you already havewhen you would be use your body enough was sloppy amounts of useless caloriestrying to ball cup your body has no choice but to make morefat cells and his fat cells do not go away

this is called fat cell hyperplane jia the worst part is this is permanent this means you will store fat easier forthe rest of your life so much for not feeling guilty on cheapdays and to top things off traditionalbalking or the seafood you could approach cancause fluid retention resulting in that coffee moonface look and also lead to serious health issuessuch as increases in blood pressure and cholesterol wall straining your liverand pay increase along the way

besides this approach is only designed to lookgood for one week of the year and using baggy clothes to cover the unsightlybody fat the rest of the year if looking unattractive soft anothershape while killing your chances that a lean healthy futures okay by you just tosee the skill move then cross all the calories you can before the miserablecardio indicting begins alaska anyone has done it or anyoneclose to them it is miserable anderson and that's all we're aboutanyway right now that you know the truth behind thethree biggest misconceptions that are

holding you back from gaining noticeablelean muscle quickly it's time to clean the slate and show you what really works the solution to packing on the mostmuscle humanly possible without any fat is a truly customize unique anabolic approach to nutrition this approach has to be exact until itfor you in every way this approach has to customize thenutrition to everything about you

your age weight height metabolism and in a specially has to customize thenutrition to some at its height and your weight training regimen this approach has to specificallyallocate your calories and mac relations throughout the day depending on when orif you're working out this approach has to customize yourexact pre and post workout needs and must always take advantage of the two anabolic windows you hadeveryday that will take you from skinny to jack

in a hurry introducing kylie on some anabolic muscle maximize the first truly custom interactive professional nutrition system proven to explode lean muscle growth withoutany fat the systems for patna formulas are thetrue keys to unlocking more muscle growth than you thought possible formula one is this a metaboliccustomized

he will discover your exact calorie andmac renewed she needs to build pure lean muscle using the systems advancedsamanta typing techniques you'll also find out exactly what andwent to eat based around your weight takara pull your body into a twenty fourseven muscle building st formula two is a sim anabolic rebuild there this is for your off days your recovery nutritionist customstructured to repair and rebuild your broken-downmuscle tissue quickly

using unique calorie and mac relationsshifting techniques your muscle recovery is extremely rapid and muscle soreness is often onehundred-percent eliminated formula three is the ever so importantsystematic neutral as a this is the key for up to eighty fourpercent of all your lean muscle growth you will discover exactly what you needto be fueling your body with during your two daily anabolic windows almosteveryone masses this up get this right and your muscle growth issoon to explode nellis technique in your muscles will benoticeably denser harder and fuller

within days formula for is called the trainingstrain factor you will discover your exact nutritionalneeds for muscle maintenance based on detailed personal characteristics andyou're exactly training regiment this formula will teach you what yourbody needs to maintain and hold onto all of your lean muscle gains with these four formulas being the core components need toquickly and safely drive you lean muscle

growth let's take a look at what else isamazingly simple and easy to use system will be for you protein precision recovery you'll discover precisely what your postfor coach shake needs to have and what it can tap to maximize muscle gains without givingyour body a chance to put on any fat this is custom for you this is not a generic take fifty gramsof protein in seventy five grams of

carbs magazine approach water tracker water could be the mostunder-appreciated misunderstood nutrient their is euler precisely how much water your bodyneeds to maximize your muscle gains and to optimize fat mobilization transformation tracker you will have needed to understandcharts and graphs the track your transformation progress and will makesure

you were on the fastest possible pasteto your new leaner more muscular physique customizing your nutrition cheer resultslike this is how the best physics on the planetare built as cool as this system is it's not foreveryone if just fitting in with your friendsweekend warriors are average looking guys who have part of the workout isyour goal than this system is not for you however

after they got its dead serious aboutcreating a present the demands respect turns heads in separate you from thepack the cement about muscle maximize our wasmade for you let's quickly see some real experiences from muscle maximizing uses more last night this is the mostcompletely change for me predicament but for a hundred and seven continental from her mind brought over twenty five hundred removalwhile from vermont between the were killed when thegoodness of completion tristen truth

that were killed and building musclebecomes your year an amish concocted marvel israel were ecstatic lowers themoney pay to remove all of the things that thecities you can file this information elsewhereas it is next life story reformer it's reviews but the exact figuresfinances it's just a few different here if it

is that you're wondering what the pricefor this groundbreaking system is well will get that just a second butfirst what would you invest it just at tentwelve or fifteen pounds of lean muscle to your friend what would the double takes from thehottest girls of the beach in the gym ur simply walking down the street be worthto you what would be worth to achieve yourphysique course and all of the benefits and life's perks that naturally followrest assured it will be far less than your thinking

to put things in perspective if accepted to a world-renowned sportsnutritionist there's an upfront fee uh... five grand minimal then after about a hundred hours to howthe base of complicated information that looks like this then to combine all of this complicatedinformation with the most respected provenbodybuilding practices and put it into a user-friendly format will cost thousands more and many manymore hours

doing all of that would get you about half way to where the cement aboutmuscle maximizes taking you this system will customize everythingfor you including the game changing four patnaformulas dekhti rehti year success because i know what is like to be afrustrated harkin i want to get the system into as manyhands as possible before becomes unaffordable that's why if you act today you can takeadvantage of this limited time

presentation offer and grab a life-changing system for a one-time secure payment of only forty seven dollars in the near future the only way to getthis powerful system will be through a fitness club that will be charging ahundred ninety-eight dollars a month which works that almost twenty fourhundred dollars a year order today and not only will you on the system atone twelve the real value but for a

limited time i will include the finalpieces of your muscle building puzzle and throwing these four killer bonusesthat make this offer an absolute no-brainer samanta bolick weight training finally a professional training systembased on your samanta tight and your goal of gaining rock solid muscle fastwithout any fat in this step by step nine retrainingprogram you will discover the exact exercises sets an arrest the willmaximize lean muscle gains fast based on this amount of time whatexercises can send your anabolic muscle

building hormones into overdrive andwent to do them the truth about when taking your musclesto failure will excel aretha muscle building process and when it will killit how much rest is right for your samantatight when your goal is putting on lean muscle mass without any fat how do we identify your true growth setsyou had every workout and how to mentally and physicallyattacked them the truth about when and how to use both

free weights admissions to put onquality muscle pass and much more some anabolicsupplementation are you taking supplements if it is model's body blowsaren't in this straight-talking guide you willdiscover the bogus supplements fitness miles andbodybuilders avoid like the plague n_y_ what supplements could actually ada masabilling process you'll get a complete overview of them they're not many diffused supplements with longstandingproved behind them

what they can do for you and mostimportantly how to use them safely in most effectively how to save cash to get the most bangfor your bach when buying supplements stop paying a thousand percent markupsocial you how inside and much more some anabolic unlimitedupgrades whenever upgrades become available i will hook you up free ofcharge no matter how much it cost to make them also for a very limited time i will be including a special programthat can produce absolute near a magic for your body inside of the week

seven days out the one-week blueprint for one day atturning heads with a shirt off in this cutting-edge nutrition intraining system that will have you looking ten to twenty pounds moremuscular ten to twenty thousand inside of theweek you will discover the skin tightening water manipulation techniquethat will bring you a dry chisel looked in immediately turns heads when you surecomes out a closely-guarded technique that willexpand your muscle cells up to fifty percent more than ever before in theirfriends rubbing their eyes in disbelief

how to bring out skin popping daysyou've only seen on stage ready steroid users that will create he must be juicing jealous whispers when and how to strategically usecertain carbohydrates to literally looked like he packed on ten to twenty pounds of muscle overnight vicki training methods that will helpcreate near magic when you wake up the scent purchasing these four bonuses altogether

the special discounted package price would be six hundred ninety-eightdollars in eighty eight cents if you act today you can take advantageof this limited time presentation offer and only some anabolic muscle maximizessamanta bolick weight training cement abolish supplementation sim anabolicunlimited upgrades and seven days out for a one-time discount it securepayment of only i'm sure you'll agree this limited timepresentation offers amazing value but here's the best part i'm going to doeverything i can to make this decision extremely easy for you undertake all ofthe risk of pure shoulders it places

squarely on mine here's what i mean i want to completely protect you cangive you every reason to start building your new muscular physique whitney riskfree i know what the system is about to dofor you and i know how you're going to feel when you look into the mir justdays from now that swine absolutely confident it give you my onehundred-percent money-back guarantee if for whatever reason in the next sixtydays you are not completely still pretty transformation i do not want to keep apenny of your money just send me an

email and you will receive anon-the-spot won her percent no questions asked refund but wait there's more you can startright away because i'm going to download everything from my website to your computer don't worry this is super easy if youcan open your email you can do this but i'll personally walk you through thestep-by-step on the next day you are about to get instant access tothe complete package i know you were closer than you everhave been before to having the body and

the life the deserve and desire you're going to wake up just a few daysfrom now it's your muscles colin basket you're going to have tons of energy apump to hit the gym because you can feel that this isalready working picture yourself just a few weeks fromnow strong confident not was respected for the first time

amounts in the feeling you're going tohave when even the hottest girls heads turned your way every single day it's time to make this happen click theadd to cart button below and let's get started remember what you've been doing up untilnow has not worked but now you know why this will work i promise getting ripped up in a record time likeno real use as your about to see is are your fingers

him in a few began incriminatory there'sbeen reports and i want to use their mismanagementmaximizes wikipedia the free can beat the heat university notice if you can green that's cool bozos it's getting death threats track to constantly pizza but ever since this is not snowball mustmathematically

that doubled my score america to happen just their fracturesseven since then prevention program i'm going to pick therecords and things just seem to be that thatreferred me workers you are out of pork in the world with the decision to make the rotor on will lead you frosted weekafter week doing all of the unproven things you know don't work all of the people who actually know youlift weights will jokingly grab your arms a compliment to be nice

all all of the hot girls continue towalk by you in your tank top with open lansing ewell watched that best years of yourlife fly-by without ever experiencing double takes from girls in genuinecompliments about your physique or you can choose the other road theroad of change this role represents the decision totake control of your life and will prove to yourself family and friends that youwill not accept just being average your body is the first thing to change went away you start getting genuinecompliments for people about your new

rock solid muscle you're finally confident taking assuredup because you know girls like what they see doors will begin to open for u_n_ allareas of your life that you never knew existed because of all of the confidence power and respect that you gave in yourself but everything starts with your decisionto make that change opportunities like this do not comealong every day

do not let this one slip between yourfingers because like all great opportunities it will be gone before youknow it sees this one now let's get started a new body your newfuture and your new life click the add to cart button below andi'll see you on the other side

Thursday, December 29, 2016

men's physique diet 8 weeks out


breakfast!!! what's going on everyone it's... (yawn) what's going on everyone? this is carlo the solution as in the solution to fitness and today, i'm going to be sharing with you, my meal plan. now today i'm going to walk you thru my meal plan as my npc men's physique competition draws near. so unless you're competing, you don't really have to have a precise count on your macros but if your overall goal is to lose weight, you can take bits and pieces of the information i'm giving you and incorporate it into your own diet. this diet routine is broken into 6 meals a day

this allows me to hit my goal. so without further adieu let's get started because i'm starving. so for my first meal, i have my egg whites one egg i got spinach, my oatmeal, and one slice of ezekiel bread alright, so i usually do about 5 egg whites. so that's the equivalent of 4 ounces in this ounce cup. i'll throw some spinach in there.

chop it up. this is a good pot some people put it all in one shot, in one frying pan, i just like to do it like this. as you can see, the egg whites are starting to look a little plump. oh no, only got one left. gotta go shopping, so your ending result should be something like this. oooh, looks good. i recommend replacing your table salt with this.

cayenne pepper. i literally put this in everything. among the many other health benefits it has, this is a handy spice that helps speed up your metabolism and quickly helps the body burn excess fats. it's a little spicy, but i'm used to it. so you guys should give it a shot. now we're gonna start with the oatmeal. this is a very useful ladle, this is an easy measure ladle.

this is the equivalent to a cup. so i'm gonna put a cup dry. it usually depends on what i'm working on, today i'm doing legs and i'm gonna need a lot of energy. so i'm gonna put a cup in there, if not i'd usually go a little less. i already put the water in here, it's about 7 ounces. this oatmeal is really good cause it also has no sodium in it. alright, so i'm gonna microwave this for a minute stir, and then microwave for another 30 seconds. let's see what we got.

alright, so just took it out of the microwave this is what we got. i like to put cinnamon. mix that bad boy up. and voilã  got yourself an awesome, healthy breakfast. i like a lot of cinnamon. alright, so now i'm getting ready to go to the gym. now, this is about an hour after my breakfast.

i like to make my protein before i go to the gym so i can just drink it up right after. so this is my protein here. gold standard whey any protein will do, honestly. wal-mart whey protein will do. it's all the same, i just get this for the same price and it has more servings. i have 8 ounces, this is the last time i'm going to use this ounce glass. this banana weighs exactly 3.4 ounces, which is just the right amount of carbs i need after my workout. don't overdo it with 2, 3, 4 scoops. just one scoop is fine. this is about 24 grams of protein. it's all you really need man, don't overdo it.

you're just gonna be wasting your money. i'll take this container with me to the gym. now, right after that, i'll make my casein protein. this will be my last meal of the day. about 6 ounces here. i like to make the casein early, cause at the end of the day i'm beat and i don't wanna come down here, make a shake, and then wash the blender again, just do it all in one shot. and store it away later. again, just one scoop, this is about 25 grams of protein. and then i'll blend that right up, store it in the fridge, and then i'm off to the gym.

alright, now we're at meal 3. probably my most favorite meal of the day. this is my rice cooker. it's super convenient. probably the best invention since the calculator, in my opinion. all you gotta do is put the rice, this is a cup here. i usually put 2 scoops. what i'm gonna have is 1 cup of rice, all i need to eat is 1 cup

so i usually make 2 cups dry. that usually lasts me about 3 days. no salt, nothing. just make it just like this. it tastes just as good... for me anyway. so i just plug that in there and cook. and ready to go. leave that there for 15 mins. it'll be done. now i have my chicken breast here.

this is chicken breast that i get from wegmans. you wanna make sure they're not ones that have so much sodium in it and all that. so make sure you check the nutrition facts. so i'm gonna cut off some of this fat. now these are 2 breasts here, but i can cut these in half and i can have 2 now, 2 later. gonna weigh these after i'm done cooking. now a lot of people eat bland chicken, i don't like bland chicken. so these are the only seasoning that i'll use. garlic powder

and cayenne pepper. cayenne pepper is back. now don't get confused, this is garlic powder, not garlic salt. i already told you about the cayenne pepper. i told you i put it in everything. i wasn't lying. now the frying pan we go. regular frying pan this time. you want a tablespoon of olive oil. you gotta have your good fats too. i only put one tablespoon. this is a tablespoon right here.

cause 14 grams of fat is good enough for me. now i'm gonna make this bag of broccoli. this usually lasts me about 3 to 4 servings so i just take a handful of this and i'll just throw it in the microwave for 3 to 4 mins. they're only a dollar a bag at wegmans so, you can't beat that. so the ending result should come out to something like this. i like to add a little spinach in my rice too. you know, kinda like how chipotle puts their cilantro in their rice, i like to put spinach. i didn't mention this in meal 1

spinach is good for you too because it has a lot of health benefits as well. but the main ones i'm looking at here is how high in fiber it is and it also helps speed up the metabolism. it's got protein too. once again, i'll have my cayenne pepper. i'm telling you, i put this on everything, i'm serious. i'm not afraid of a little ketchup. i'll put a little little drop. just like that, that's all i need. it'll smooth around the same way. i've been good, i haven't had a lot of sodium today.

so yeah that's how it should come out. with practice. i'm about to go out, but before i go i'm setting up meal 4. which is basically ezekiel bread, one slice, toasted and this organic peanut butter. this is really good peanut butter. 2 tablespoons, you have 40 mg of sodium really low, but i'm gonna have just one tablespoon, that's good enough.

one tablespoon will be 20 mg of sodium, 8 grams of fat. really not bad at all. smooth it out, make sure it's legit one scoop. this is gonna be so good, i'm so hungry. this is it right here. now, if you feel like you're lacking in protein, like you didn't get enough protein in the day with this meal, sometimes i will add in this light and fit greek yogurt. this is without a doubt, the best yogurt on the market. i highly recommend this. you got 12 grams of protein, 8 grams of carbs, that's unheard of

55 mg of sodium, 0 fat it really doesn't get any better than this. most yogurts i see, it has somewhat high protein but really high in carbs. this is really low carbed and really high protein. so i definitely recommend getting this and it tastes so damn good! now for meal 5, i would have the chicken that i made earlier it would just be the chicken breast that i had left over but this time, no rice

just broccoli on the side and that would be pretty much it and meal 6 would be the casein protein i made earlier. well that was meal plan video guys, i hope you liked it i didn't really plan on doing a meal plan video so early in the channel i kinda wanted to do more workout videos first so you could see my physique a little more but i got a lot of requests from, you know, friends and people at the gym about what do i eat and this and that. so i decided, i guess this would be a good time to put a video out. in the future, i do plan to making a video discussing the breakdown of carbs, fats, and protein

and how you can find out how much would be your daily goal. another video i'm planning on doing is a more in-depth discussion about sodium so subscribe to this channel and be on the lookout for that. just remember, if you're really trying to lose weight 30% is working out, 70% is in the kitchen. so you have to make sure that you're eating right. that being said, if you liked my meal plan and learned something new, please like the video and share the video around if it's not too much to ask and subscribe to the channel so you can get more videos like this one.

once again, this is carlo the solution saying if you got a problem, i'll help you solve it. your worst days are done and your best is yet to come.

men's juice diet


as you guys know, my name is nichole kellerman wurth and i'm the founder and creator of wildlyaliveweightloss.com. this is wildly alive wednesday, where i'm going to show you how to get out of your own way, start having fun and feel alive again. from body image, spirituality, beliefs, money and movement, to relationships,

motherhood, creativity, sisterhood and mindset. wildly alive weight loss is the place to come for real advice and real stories on how to create a lifestyle you adore and a body you feel proud of. today we're talking about halloween candy! i've been getting a lot of questions on how to navigate the whole halloween

candy thing. i'm gonna tell you guys, this isn't going to be what you have heard before. i am not in agreement with a lot of my nutritionist, personal trainer and weight loss colleagues. i'm gonna make you really think outside of the box here. when it comes to halloween candy and really any junk food that you feel like

you can't control yourself around. i really need you guys to open up your mind. if you are at all curious if the wildly alive philosophies will work for you, or if it's a good match for you. this tool that i'm going to be talking about today, is really going to help clear that up. because this

isn't for everyone, and i totally get that. you need to really be in a proper mindset and be really open-minded, to start taking some of these concepts and applying them into your life. if you are new here, i will do a 10 minute lesson. then we'll do about 10 minutes of coaching afterwards, where you can ask any

questions. it could be on the lesson that we're talking about today, or anything else pertaining to health and life and anything wildly alive. i have some notes here because i really wanted to make sure i was precise with this because i know i only have 10 minutes, and i know that i can ramble. :)

what i'm going to teach you today is is not usually in agreement with nutritionists and weight loss colleagues, where they tell you to get rid of the candy. get rid of the peanut butter, peanut butter is another trigger food for a lot of people. get rid of those things, just get them out of the house so you can

avoid it. avoid the parties, and if you go to a party, set limitations on yourself. i don't agree with any of that. to me, this only causes more stress. it doesn't create freedom. at wildly alive weight loss, we are all about freedom.

men's journal diet


>> aaron: paleo runner broadcast is devotedto finding better ways to live, run, train and eat. i'm your host, aaron olson, you canfind more information by going to paleorunner.org you can also follow me on facebook.com/runpaleoor on twitter @runpaleo. email feedback to aaron@paleorunner.org i wanted to take a minute to tell you abouta product i've been using called three fuel. three fuel is a sport's drink that gives yousustained energy throughout your workout. it gives you fat,protein and carbohydrates.to get 10% off, use the coupon called 3folson go to paleorunner.org and click three fuelat the top of the page. if you're listening on the podcast app for iphone or ipad, clickthe link displayed on the app right now.

>> aaron: my guest today is tim noakes, timis a medical doctor and an exercise and sport's scientist. he is author of lore of running,waterlogged, and challenging beliefs.tim is an all around expert on running, and he hasrun over 70 marathons and ultra marathons himself. tim, this is your third time backon the show, it's great to have you on. >> tim: thanks aaron, it's good to be backwith you >> aaron: tim, it's always great talking withyou because, and in reading your stuff as well, because i see you as a very carefulthinker, and you always evaluate things very carefully before you get behind an idea. for people who are not familiar with you,which is going to be very few who listen to

this show, but can you tell me a little bitabout how you got interested in this idea of nutrition, and this idea of how a highfat diet could possibly be a healthy thing? >> tim: well aaron, it all goes back to the12th of december, 2010, and i just finished writing the book called waterlogged whichtook me 30 years of research. >> aaron: okay >> tim: and about six years of writing, butit was a real epic, and it antagonized me to many of my colleagues because i was sayingthings that were not acceptable in the profession, and certainly within the american collegeof sports nets, and i was not a very popular person because i was saying that their drinkingguidelines were wrong, and that was not very

helpful to a lot of people who spent timedrawing up the guidelines and didn't understand how it had been influenced by industry tocome to their certain conclusions. so, anyway, i finished waterlogged that eveningand i sent it off to the publishers for them to assess it and decide how they were goingto publish it,and in the middle of the night, i woke up and my brain said you will get uptomorrow morning and you will run 5 kilometers or whatever, and you will run everyday forthe rest of your life. see? obviously my brain had been thinking aboutthings while i had been writing, and not running enough. so i went out and had a terrible run,and i suddenly realized just how unfit i was, and i said somethings's got to give.

so, fortunately you know, life is about thesmall margins, i came home, i checked my emails, and there was an email advertising a bookcalled the new atkins for the new you by westman, finney and volek, and to lose 6 kilogramsin 6 weeks without hunger, and i said well this is just more garbage, we know you can'tlose weight without hunger, tried it, it doesn't work. >> aaron: right. >> tim: and then i saw their names, and ihad forgotten that in the 1980's, they had done a study on the high fat low carbohydratediet, and we had done some studies also on low carbohydrates and high fat diets, notas good as theirs, but we had done some studies,

and because of the theory, there was sucha good theoretical reason why high fat diet should be healthy, or should improve yourperformance, and we had done it, but we kind of dropped it, and lost interest in it. so i said well i know they're good scientists,so i am going to go and buy their book, so i went straight to our local bookseller, about15 minutes down the road, and came back and started reading the book, and within one houri decided that's it, i'm never eating another carbohydrate in my life. [laughter] >> tim: i can be decisive as you can gather.

>> aaron: yeah. >> tim: and what there was, there were 150studies showing the benefits of a low carbohydrate, high fat diet, and i said but i am a scientist,i know this is nonsense, how can there be so many studies and i don't know about them. >> tim: the reality is there were their studies,and i was just ignorant because we were not being taught that. so, anyway, within a few weeks, my energylevels improved, i lost a whole bunch of minor medical conditions, and my running went backto what it was 20 years before, it was astonishing, i couldn't believe it, and i suddenly gotthat same enthusiasm for running that i had

when i first started running, and the benefitswere huge, and then my health started to improve because i discovered ultimately that i havetype ll diabetes and now i'm treating it with a low carb diet, and medication, and my controlnow is pretty good, it's almost perfect, so it's been a very, very exciting journey, andas i went along this journey, i started reading, and at first i wasn't convinced that the sciencewere there, today, i have absolutely no doubt, and i now understand why for many people alow carbohydrate is the only way they'll be able to maximize their health. >> aaron: so i mentioned that your very careful,from the books i've read of yours, your very careful about what you say, and i was readinglore of running last night and you talked

about the high fat diet quite a bit, a lengthydiscussion in there, but then at one point, you do say, until the issue is resolved, it'sbest to keep an open mind, and the proven value of high carb diet's is that it preventsexcessive weight gain. [laughter, both aaron and tim] so, how did you reverse your opinionon that? was it personal experience, or was it the studies that you read? >> tim: oh, well it was personal experienceand that was so amazing, because i mean for the first time, for the first time that ican remember, i was never particularly heavy, but i put on a substantial amount of weight,butparticularly in the last fifteen years, if i look back, particularly in the 1990's, iwas still pretty lean, and then i put on a

substantial amount of weight and whateveri tried, it didn't work, i just got fatter and fatter and fatter, but within, actuallyi did much better, because what was really funny was i had to go to sweden and speakto a whole bunch of elite athlete's. >> aaron: okay. >> tim: so when i started on the diet, i thought,you know, if i could drop 6 kilograms in the next 8 weeks, because i had to speak to themfor 8 weeks, i would be really happy, but in fact i dropped 11 kilograms, that's 22pounds in those 8 weeks, and when i arrived in sweden, i looked like a totally differentperson, i mean, i looked like an athlete, not quite but almost like an athlete again.i mean i fooled the swedes, and i was another

10 kilograms lighter. >> aaron: that’s great. >> tim: yeah, and it's so easy to maintainweight. it's a palettte not to be hungry, and now i'm never hungry, so it's just beenamazing. >> aaron: now what do you think it is aboutthe high fat diet that has helped you because, is it something to do with the brain? i knowyou focus on the brain a lot in running and how important that is to regulating our speedand our fatigue. is there something that's going on in the brain that's regulating yourhunger better on a high fat diet? >> tim: yeah, absolutely, i think that thereis an epistat in the brain which regulates

how much you eat, and how much exercise youdo.i think it monitors both. john atkin, who was the first guy who was anti sugar in the1970's, he has a lovely paper, and i quote this all the time. he put a group on, he askedthem to eat to hunger, on a high fat or high carbohydrate diet, and on the high fat diet,the ate 700 calories a day less, and they were not hungry, and there was the key, andhe noticed and he reported that they didn't report hunger, they suddenly lost their hunger. so, although we say that it's carbohydratesand fats that reduce hunger, i think it's the carbohydrates that drive hunger and makeyou overeat. i think it's been a long time since the 1977guidelines came out we've just been, the brain

has been taken over with those addictive carbohydrates,and they make us always hungry and you want to eat, and i think in time that we'll showthat the brain does change the actual, even the cells in the epistat may well change. it was really interesting, we went on saturdaynight to a friend of mine, and she's always been more of a vegetarian type diet and nowshe read our book the real meal revolution and she wanted to cook from it, but she tookthe leanest meats, and fed us and it was fantastic food, very, very tasteful, but i came homehungry. so i think eating all those protein, and iwas still hungry and i said i have to go eat cheese, and i realize for me that it's thefat that takes away my hunger.

>> tim: and so, i think it's different foreveryone and for some people, it's the protein, but it's clearly in my case, it's the fatthat draws my hunger, and as long as i'm eating lots of fat, i'm just not hungry, >> aaron: right. you know you mentioned inlore of running towards the end of that chapter on energy, metabolism, that there are somepeople who just naturally, genetically burn fat really well, and then there's some thatburn carbohydrates a little bit better. do you think that they're, as far as runningis concerned, that there's a big difference as far as how many carbs we can take in andprocess? >> tim: you know that's a great question andi'm referring to dr. julia griddika's work

in alabarti, she did a phd, and then did subsequentlylots of other work. in her phd, she showed that we took a group of quite good cyclists,and at rest, some of them were burning fat completely, and some were burning carbohydratesalmost completely, and when we exercised them, they still stayed the same, in other words,if you’re predominantly a carbohydrate burner, at rest, you just increased the amount ofcarbohydrates you burned during exercise, and if you were predominantly a fat burner,you still remained predominantly a fat burner, although you burn a little more carbohydratesas you exercise, and we concluded that it was genetic, but i'm not sure. if we really look carefully enough at nutrition,and what we are looking at now is all the

people who naturally burn lots of fat, isthey naturally should have gravitated to eating a high fat diet, because they discovered thatit was more acceptable for them, or whatever.. so although we said it was genetic, i'm surethere is a genetic component, but i also don't think that we completely excluded the possibilitythat there are dietary differences. >> aaron: okay. and a lot of times we're toldto override our natural tendencies to eat more fat because we think it's healthier toeat more whole grains. so, i think a big part of it is just kindof getting out of your own way and listening to your body, at least for me that was thecase. >> tim: you’re absolutely right, and i waspart of that group think, and as you correctly

described, you know we were just telling everyoneto do what the us government was telling us to do and we just paused on that group thinkmentality, and now i've learned that grains is not the thing you want to eat. >> aaron: you know tim i recently spoke withmatt fitzgerald on the show and he says that a lot of this talk around different typesof diets has to do with the placebo effects, and that people can do just as well on a highcarb diet or a low fat diet or whatever kind of diet they choose. you obviously disagreewith that, can you elaborate on that? >> tim: well matt fitzgerald is not a scientistworking with athletes day to day and he's not a doctor working with patients, becausethat is utter nonsense, and you know we have

seen remarkable responses, for example, brucefordyce who won 9 comrade marathons and is probably the greatest ultra marathon runnerof all time in south africa, a personal friend, and i got him on the high carbohydrate dietin 1979, 1980, and we produced the world's first group in 1982 or 83, and we commercializedthem and it was called fra. fordyce, rose and noakes, and they still have product around,frn. he won 9 races in i think 10 years, he missedone year, and he got progressively heavier, but of course we didn't realize he was about2 kilograms heavier, and then during his life, he's run 200 marathons or ultra marathons,but yet, he still put on 14 kilograms, and his running went terribly.

he was hating running and was really struggling,and then before i went on the diet, he actually went on the diet because another great comradesrunner, also put on weight, put on 16 kilograms, in other words, 34 pounds or more, and brucesaw him and saw that he was lean and said what have you done sean? and sean said i'vejust been on a diet. and bruce said well that's not very helpful. all of a sudden,he came back and bruce fordycenow runs, he was running 23 minutes, for 5k. he is now running 17 minutes for 5k's, altitudeat the age of 56. now matt fitzgerald might say it's placebo, it is not, bruce fordycecould not run under 23 minutes on the high carbohydrate diet because it has some detrimentaleffect. another guy that i helped dropped

his time in a 56k race by 3 hours. >> aaron: wow. >> tim: because when he lost the weight andstarted eating this proper foods, he could start training. he would then train 120 kilometers a week,but roughly about 60 or 70 miles a week. before he would run 40 miles a week and idoubled his training almost, and of course he benefited, but he had never, ever beenable to train more. >> tim: so, matt, forcibly, his new book iswrong, it is just absolutely wrong. >> aaron: have you had a chance to look atit yet?

>> tim: no, i've only just seen the reviews,unfortunately and i'm being a little unfair because i'm not giving him the benefit ofactually having read the book but the point is that there are some people, and i'm oneof them, who are carbohydrate intolerant and we just do not do well on carbohydrates, anduntil all athletes understand this, this is conditioning in existence, we will not beable to help a majority of the people. so, i mean, ode to a marathon, and probablynot the boston, because that's not a good one because there is a select cutoff time,but the average marathon in south africa and the people, there are a lot of fat runners.why are they fat, is because they are insulin resistant and they are eating a high carbohydratediet, and they will never lose weight, they

can double their training, they will not loseweight. they have to fix up their nutrition, and the key is to cut the carbohydrates. >> tim: so this is a real phenomenon, thisinsulin resistance is a real phenomenon, and we can't will it away and say it doesn't exist,because it is absolutely real. >> aaron: tim, i would also like to talk about,as far as the energy depletion motto of performance and whether a high fat diet will help improveperformance, but you said it did for some runners that you know, such as bruce fordyce,and actually as i was reading last night, you mentioned alaskan huskie dogs who do theididarun, that when they go on a high carb diet they perform worse, so maybe there isquite a bit of individual difference there.

>> tim: yeah that's a lovely story becauseyou know i went to the 1976 conference on the marathon in new york, it's the most famousconference that's probably ever been held and it was the first time we had all theseworld authorities, and of course that was just the time that we were all saying carbs,carbs, carbs. because it was just becoming the sort of gospel,it had obviously started before 1969, but by 1976, it was the gospel. >> tim: i remember a guy getting up in themiddle of this conference and saying guys, i train dogs, and if you give dogs carbohydrates,they can't run, they just stop, and we all said, that's nonsense because you haven'tdone x,y and z.

we thought, you know, these are the experts,you don't tell an expert that he was wrong when you don't know nothing about it but thatis what we did. and of course we know that dogs are the ultimatecarnivores, so why would they want carbohydrates anyway? >> aaron: right. in your book you talk aboutthe energy depletion motto of exercise and what i'm wondering is the energy depletionmotto is wrong and, and maybe you can explain this better, but basically it says that atabout 20 miles you hit the wall because you run out of glycogen stores. is that motto correct and if your fat adapted,will you not hit the wall?

>> tim: well you shouldn't you see, so youknow jeff fallick, he is the world authority and i've just written an article with him,and there he talks about the fact that a well classed ultra distance runner, and they havemeasured in the laboratory, and they can burn fat up to 1.7 grams per minute. >> tim: that provides enough energy to runa 2 hour 20 marathon. so, theoretically, if your pretty fat adaptedyou should be able to run at the speed required to run a 220 marathon, easily for 2 hoursand 20 minutes, probably for longer, much longer because you have so much fat in yourbody. so, according to the energy depletion motto,if your probably fat adapted and you are an

elite athlete, there's no problem, you couldrun any race at any distance, purely on fat without needing mass carbohydrates. so we wrote an editorial, there were the twomottos, the carbohydrate motto and what we observed from our runners in south africais that if they are carbohydrate adapted, the longer the race, the more the carbohydratesthey have to stuff into their bodies near the end. so you have people like the gatorade sport'sscience institute telling us we have to eat 100 grams of carbohydrates every hour, whenwe run a couple of hours, and that's ludicrous because when you run for 4 hours, you arerunning slowly, relatively slow, and by jeff

voleks calculations that should be providedby fat. if you are carbohydrate adapted, you simplyare not used to burning fat, and so theoretically, you would run into trouble. then you just have to stuff in these carbohydrates,100 grams an hour which is astonishingly hard work and pretty damaging for your health. the motto we propose is why bother? adaptyourself to fat and you can run any distance on fat and you won't ever need to take anycarbohydrates. so from advising runners in south africa,it's clear to me that there are at least two types, and the one type, he's like bruce fordyce,he now can run 56k's, kilometers, that's 35

miles, without breakfast, a big fatty mealthe night before no breakfast and _____ the whole way. the first time he did it, he came to me afterwardsand he said tim, i wonder how good a runner i would have been if i had eaten this wayand raced this way in the 1970's and the 1980's and his meaning was i think i could have doneeven better, and he set world records in those days. >> aaron: yes. >> tim: he recognized it himself, he's gotthis huge capacity to burn fat, but he was always short circuiting because i put himon a high carbohydrate diet.

>> aaron: what i'm wondering is won't youstill get tired though? i mean your still going to get tired at some point, right? becauseyour central governor is going to tell you to stop. so, how does that play a role withthe high fat diet? >> tim: well then you know, we don't knowall the inputs into the brain that are slowing you down and make you a particular speed. bruce specifically said that he tested himselfon that race, and up the hills and near the end he went as hard as he could and he saidhe had plenty of energy left. but, the other group of patients, so you getpeople like bruce fordyce, who will never take carbohydrates again in the races thathe runs.

there's another group who tell me that theyhave to have about 200 grams of carbohydrates the day before the race, and they do needto take some carbohydrate during the race, but not 100 grams an hour, maybe 10 to 15to 20 grams an hour near the end of the race which is completely contrary to what we usedto say, we used to say they eat 600 grams for 3 days, the last 3 days before the marathonand then eat 50 grams per hour minimum during the race. so this is a complete departure from that.ijust tell people cut the carbs, become fat adapted and then see, and if you can't makethe marathon without taking carbohydrates, well then take some, and then experiment andsee how much you need to take, and if they

are like me and they are insulin resistant,and they put on weight and now they lose weight and they start running better, they will needvery little carbohydrates either before or during these races. >> aaron: and is that carbohydrate mainlyto just replace liver glycogen and to prevent hypoglycemia? or is it actually going to themuscles as well? >> tim: that's a great question because wenow currently are researching that very question, and reading the literature, it does turn outthat someone has done this experiment before, in 2002, and i forget the guys name, but theyhad fed adapted athletes and then they gave them carbohydrates and they found that theyresponded differently to people who are carbohydrate

adapted. if your carbohydrate adapted, and you takein carbs, you burn it, you burn it as part of your fuel because your muscles are alreadyfull. if your muscles are glycogen depleted, butyour fat adapted, the carbohydrate goes straight into the muscle and you continue to burn fat.you don't switch off fat metabolism if your fat adapted, whereas if your carbohydrateadapted, you switch off fat metabolism, you switch off that metabolism immediately. so then what happens is if you are fat adaptedand you're taking 200 grams of carbohydrates, it goes straight to the muscle, it doesn'tget burned.

so you store all those 200 grams. whereasif you are carbohydrate adapted, and you take 600 grams, you don't store all of that 600,you have to burn a lot of it. which is very interesting, and another point we've foundfrom our studies is that if your fat adapted, you burn some carbohydrates during exercisebut you burn very little carbohydrate through the rest of the day. so you save your carbohydrate for use duringexercise, but if your carbohydrate adapted, you actually burn most of the carbohydrateduring the rest of the day. you don't even burn it during exercise. so your eating thisexcess of carbohydrates, which you have to burn off during the rest of the day, and soit's clear that most people on high carbohydrate

diets are eating way more carbohydrates thanthey actually need, and they could restrict their carbohydrates dramatically and stillhave enough carbohydrates for their exercise needs. >> aaron: okay, and someone listening to thismight be thinking well what does it matter if i burn carbs or burn fat, does it makea difference? let's say they are already at a healthy weight. is there an advantage toburning mostly fats during the day? >> tim: yeah, i think there is. particularlyduring races and you just don't have to worry about taking carbs with you. the people really tell us that is really ahuge advantage, so if you're going out to

do an adventure race over 3 days, you don'thave to worry about packing in the carbs, and the same if you’re running a marathon,if you don't need the carbs, it doesn't matter if the people don't provide it during a race,you don't need it, and it's a massive advantage, i think and you don't have to spend all thetime eating so i think there are advantages. biologically, i worry about all the carbohydrates,it affects your teeth and as we've indicated, if your insulin resistant every time you takecarbohydrates, you spike insulin and it's damaging your health. so i must add this proviso,you know that there is this study out from one of the us universities recently showingmarathon runners with bad coronary artery disease, even though they've run all thesemarathons, and their risk factors were no

worse than the 70 group, but their arterieswere much worse. we have to start thinking about that. ironically,at the 1976 new york city marathon conference, we represented data of marathon and heartdisease, and of course, _____. so, i've been in this debate for a long time,but it really worries me when you have healthy marathon runners with no risk factors andthey've got bad coronary arteries, and you really have to wonder if this high carbohydratediet and eating more carbohydrates than anyone else, is not perhaps the cause of our arterialdamage in these athletes who really thought should be healthy and the answer is they mightnot be healthy because of eating too much carbohydrates, and in association with lotsof exercise, that might be unhealthy.

>> aaron: yeah, that's very interesting andyou know another thing i found interesting that seems to be a bit of paradox is thatyou wrote in your book people like mark allen, and paula newby-fraser and arthur newton,they all followed a high, like arthur newton you said used to eat a high fat breakfastbefore an ultra marathon, which would seem to be a paradox, but even people like markallen said he consumed only about 40 percent carb diet even up to iron man triathalon. so, obviously it's been working for quiteawhile for the athlete's at least. >> tim: absolutely, if you look back you'llsee before 1969 all athlete's were eating a normal diet, whatever the normal populationwas eating in their area, they were eating

that and in britain, and in south africa itwas a high meat diet, and all the comrades runners, before bruce fordyce, all the winners,were a high fat, high protein eaters, and i was responsible for changing bruce. i cut out carbohydrates and so when he wonand we were producing this carbohydrate drink and frn gurus and so on, that changed everything. let's get back to paula newby-fraser. shewas a great friend of mine and in 1983 she went to america and became an american citizenand then became the most famous iron man triathlete of all time. she won the iron man in hawaii 8 times, andshe told me a few months ago, she said tim,

the most important advice i ever got in mywhole career was you told me to eat a high fat diet. this is 1983, and i thought paula did i actuallyever tell you that? that came out just when jeff volek was doingthose experiments, and we were doing our own studies, and what i told her was eat morefat. i didn't tell her to cut the carbs, but she interpreted as that, and she was alwaysa high fat eater, in races she didn't take carbs, or much carbs, she went for the fats,and oils and the nuts. i asked her why and she said well i am from zimbabwe, as i amto, and she said we were brought up in zimbabwe eating lots of meats, we used to eat thisdried meat, the jerky, which we called in

south africa, bull tongue, and she said iwas always eating bull tongue, and i used to eat bull tongue in the iron man. >> tim: i saw her a few months ago, and shelooks fantastic, she's 50, she's as athletic and lean as she was when she was winning theiron man, and her weight has been absolutely stable since she left school. she only put on weight, she did put on weight,when she was at the university. it was then she started eating the high fat diet and lostthe weight and started the triathlons, and mark allen, i think he ate much more proteinand fat that he'll admit to. >> tim: because he was coached by phil maffetone,and phil, was way ahead of me in everything,

but in diet, he was way ahead, and he waspromoting this high fat diet already in the 1980's, so i think mark allen, i think hehad some sponsorships from the carbohydrate makers, and in fact, i was actually lookingthrough it and he said, my diet was so different than everyone else's that i was to embarrassedto tell them what i was actually eating. >> aaron: yeah, i've actually had phil maffetoneon the show and he claims that mark allen was following basically a paleo style diet,eating those healthy fats and things like that. you recently came out with an sa with jeffvolek and steve finney in the british journal of sport's medicine and i saw this articleby amby burfoot today on runner's world, and

he talks about how you guys say that there'snot enough research that's been done on a low carb diet, and that there is more thatneeds to be uncovered. what kind of research needs to be done yetto figure out really what the best way to go about fueling for a marathon is on a lowcarb diet? >> tim: yeah aaron the problem is that theindustry promotes high carbs, so if you want to do research, you'll get funding for highcarbs, you won't get funding for doing low carb diets and that's what jeff volek’sproblem has been he's one of the best scientists in exile sciencesin america. he's done unbelievable research, i had to review his research a few years agofor a position he had applied for, and i say

this man deserves a nobel prize because hehas done the work on the benefits of a low carbohydrate diet on health, and he set itup, he has shown just exactly why you should be eating a high fat diet, but he obviouslywon't even get it because his work is not published in the new england journal becauseit's to controversial, but it's not controversial, it's beautiful work and the conclusions arevery clear. so, he has done fabulous work, and what hewas saying is that you can burn so much fat when your exercising that you really don'tneed to do anything else, if it's a long enough exercise and the intensity is low enough,but we realized in the review, which was my contribution, i looked at all the papers thathad been done, and in fact, i think that we

had done 4 or 5 of the papers, there wereonly 12 papers on low carbohydrate diets and exercise performance. i think 5 of them come from our land,and therest are burlic and one or two other people, so, twelve studies, i mean how can you everthink you know anything if you've only done twelve studies? and all of these studies areon endurance performance in athlete's who've only adapted for a week or two. no one has studied a six month or a year adaptation,and i can tell you from my own experience that you really need six months to reallyget to know this way of eating. >> tim: that's the first point, the secondpoint is we have't done on other activities,

and so i know you asked the question aboutendurance performance, but we haven't done what is it like if your doing an intermittentactivity? so, for example we converted the australiancricket team, and cricket is a relatively low intensity activity, but you have to concentrateincredibly hard, and we converted one player whose now the best in the world in his battingand he told me he has to sprint every time he hits the ball, he has to sprint like abaseball player. he said [inaudible] there, i never get tiredanymore. so he has a [inaudible] activity and the guy says he doesn't get tired anymore,and he is the best in the world at the moment at his position and that's the point, thatwe've been so focused on endurance performance

trials in _____ lasting 10 kilometers or 20kilometers, we haven't a clue what happens elsewhere. we are the only people in the world who'vedone a 200k time trial, psyche and time trial, and fed them for one week, and there weredifferences but unfortunately we had two small numbers, and we also showed that if you wereinsulin resistant, and you were on this diet, you seemed to do much better on the high fatdiet, whereas if you were a high carb eater and you are not insulin resistant, it didn'tseem to do that much effect. so that's what we have to tease out, we haveto a. adapt people for six months and then b. we have to say okay your insulin resistant,or your not insulin resistant, and we got

to tease that out as well. so we haven't scratchedthe surface, but yet, what do scientist's say? they say there's no evidence, but as_____ would say, of the twelve studies, only two produced a negative outcome. >> tim: the other ten either were in favorof the high fat diet or there was no difference. >> tim: so the idea that [inaudible] peerperformance is not really brought up by the data, except for the one study which we didand it clearly showed a negative effect, _____, but again, they had only adapted for a week,and then the point that jeff volek makes is that there are so many [inaudible] that occurin your body when you go into ketosis, that might allow you to train harder and recoverbetter, and i get reports back all the time

of athlete's saying you know i ran this race,i didn't train as hard, and i've done better than i've ever done, even though i hadn'ttrained as hard. so there is something there which we alsoneed to tease out. so as jeff said you know we just haven't scratched the surface on thelow carb, high fat diets and exercise performance. we really haven't a clue. >> aaron: and i'm curious, does jeff voleksubscribe to the central governor motto of fatigue? >> tim: we've never rally discussed it actually.we're so focused on the carb story and trying to get people with insulin resistance to eatthis diet, so that has been our focus.

>> aaron: okay. so tim, it's evening in southafrica right now, what have you had to eat so far today? >> tim: that's a great question. i went outwith my wife this morning and i had eggs hollandaise, so with the hollandaise sauce on a bed ofmushrooms and aubergine, and i had a double serving of bacon, and i had a cappuccino.i had a cup of tea at lunchtime and i haven't eaten again, and it's 5:00 and i have absolutelyno hunger. >> tim: so that was my breakfast, and i'vehad no hunger, and this evening my wife will prepare something, it'll be probably fish,probably salmon and lots of vegetables and that's what i eat today and it's just amazinghow lovely it is that i haven't, i haven't

even had a snack today. i've been pretty busy, so the first time ithought about food was when you asked me. >> aaron: have you been able to convince yourwife and kids to try this diet? >> tim: absolutely, my father died of typell diabetes, he had all the complications, it was tragic to watch him die. [inaudible] i didn't know to call the doctor, i didn'tknow the treatment he was getting, in other words he was told to eat a high carbohydratediet and that killed him, and had i known the knowledge that i have now, i probablycould have spared him those complications.

>> so it turns out that he actually ate [transcripthere] because he was brought up on lots of meats, [inaudible] but yet he didn't eat muchcarbohydrates. he didn't eat processed fruits. >> tim: and he didn't eat sweets, yet he gotdiabetes at an older age than i did. which is astonishing because here i was runningall these marathons, and what i realized was that we had the worst genes possible for diabetes,and he got the worst form of diabetes, but it took him longer to get it because he waseating a high protein, high fat diet. i did all the running which he never did andi got the disease at a young age because in my view, i ate so much carbohydrates. [inaudible]and my daughter particularly has benefited from this diet because she said i've got acarbohydrate intolerance and [inaudible] and

she said i'll cut sugar and i'll cut [inaudible]i don't eat sugar and i don't eat carbs and her health has improved immensely. so shehas benefited and my son has benefited as well. >> aaron: that's great. >> tim: and my wife is _____ insulin sensitivebecause she comes from different genes, no diabetes, but she has also benefited fromeating this, although she is not as strict as the rest of us. >> aaron: okay, so she could have the sweetpotato here and there? >> tim: absolutely, so she [inaudible] occasionally.

>> aaron: okay, okay, if people are interestedin trying this, do they have to go all in at once or can they just gradually make theirway to it? >> tim: i think it depends on how sick youare, and how obese you are, and how bad your sugar addiction is. if you have a sugar addiction, you tend tobe heavier and even morbidly obese, and sugar has to go, it has to go completely, utterly,and there may be different ways but you have to cut all the _____ because they are justfull of sugar, and slowly wean yourself off of adding the sugar to your drinks. then you have to wean yourself slowly of thesugary drinks, and that took me 14 months.

for me to finish and run and drink water ittook me 14 months. not to look for the gatorade or the coca cola or whatever they had, ittook me a long time to get rid of that addiction. i think that if you're really sick and you'vegot to go, i think you have to go cold turkey and go right down to 50 grams a day and gothrough the withdrawal symptoms. if your a marathon runner and let's say your 2 or 3kilograms overweight, your never going to have to go down to 25 grams a day, go downto 250, go to 200, go down to 150 and see how you feel. >> tim: if you had runners who've gone allthe way down to 50 grams and have said it's a disaster and can't run on that but they'veshifted up to 175, 150 grams a day and they're

flying, and they've said i've got all thebenefits. >> tim: so i think you have to find whereyou lye and the more unhealthy you are, the less carbohydrates you have to eat, and themore strict you have to be. but if your not insulin resistant, you've not got a weightproblem and you're not always hungry, you can have 200 grams a day, that's fine. >> aaron: okay, tim, you've got a new bookout called the real meals revolution and i haven't been able to get it on amazon yet,is that going to come over to the us soon? >> tim: you know aaron that book was producedlocally and we thought it would sell 3,000 copies luckily and maybe 10,000 and the 10,000went in the first week.

>> aaron: oh wow, okay. >> tim: we have been struggling to keep updemand and it's now sold 100,000 copies, and as a writer yourself you'll know that's quitean achievement in a small country. so in africa, we planned only 250,000 readersor books, so we've already covered nearly half of the reading population in south africa. so it's been an astonishing success and naturallypeople say well it's [transcript here] [inaudible] and we're starting to find publishers overseas but we will get there. in time, we'll get the book overseas. [transcript here]

we would like to find a publisher whose goingto work with us to produce another really good product and have the same sort of reachthat the book has had in south africa, it has literally started an eating revolutionin this country. >> aaron: fantastic. >> tim: obviously you don't follow what'shappening in south africa but the only two topics that anyone talks about, the one isthe real meal revolution and the other is the tragic oscar pistorius trial. those arethe two topics in our conversations throughout south africa and that's been the case forthe last 12 weeks. so sad. >> aaron: okay, okay. i also noticed thatyou started a podcast, that's great, it's

fun to hear you answer some of those questions,i encourage people to check that out on itunes. have you ever thought about starting a blogso that we could read some more of you're writing? >> tim: you know aaron, i would love to, wedo have an original eating website which i'm so bombarded at the moment, literally thisbook has such an impact in south africa, that i'm receiving 40 emails a day or 50 emailsa day which i have to respond to. i've got to catch up and find a way of addressingthat, once i can do that, i will start blogging much more. >> tim: in the future i'm due to retire frommy current work at the end of the year, and

then i'm completely revitalizing or rechargingmy structure in my life and i will do much more blogging because that's what will bea priority, but at the moment, i'm just really struggling to cope with all the demands onmy time. >> aaron: okay. so when you retire, are youno longer going to be doing any scientific studies? >> tim: no, absolutely i'm going to be doingeven more scientific studies, but i'm just going to be focusing on insulin resistancebecause that's the condition that is the most important condition in _____. it's much moreimportant than any other condition because it's the root cause of hypertension, diabetes,obesity, gout and abnormal cholesterol's that

cause heart disease. they are all linked directlyinto insulin resistance and unfortunately, the message which really comes from stanfordand _____. it's his work and again, here is another man who deserves the nobel prize. that's an area that i want to look into, insulinresistance, and the other area which we won't get into because there are other people, guysat harvard, alessio fasano, another guy who should get the nobel prize, dr. fasano fromharvard for describing the leaky guy syndrome, i mean it's actually genius work, and thoseare the two conditions, insulin resistance and the leaky gut, that is the future of _____. so, we'll be looking to do insulin resistancebecause i understand it the disease, i have

it myself and i'm going to be putting my effortinto starting an institute to research that, and building that up in the next few years. >> aaron: great, well tim it's been a pleasurespeaking with you again and i'm so glad to have you back on the show. is there anywhereyou would direct people to go to find your work? >> tim: well you could try the originaleating.orgthat's kind of my story about how i got into this nutrition story and there is quite afew blogs, not blogs but there are quite a few you tube documentaries that i've put out. if you want my views on nutrition, they arevery well covered there. the rest of my work,

people ask how do you find it, that's difficult,i don't really have a repository for all that stuff. >> aaron: okay, okay. well you know lore ofrunning is still a great book, i was reading it this week and there is quite a bit in thereabout the high fat diets and you mention in there that you've got to try and see whatworks for you. tim, it was great talking with you, thanksfor being on the show. >> tim: thank you very much indeed aaron. if you like podcasts, then your also goingto like audible.com there's over 100,000 titles to choose fromfor your iphone,

kindle, android or mp3 player. go to paleorunner,org and click audible atthe top of the page to get your free download. if you're listening to this on the podcastapp for iphone or ipad, click the link displayed on the app right now.