1. health and fitness
2. exercise

PREMIER ISSUE
NO ADVERTISEMENTS! ONLY QUALITY CONTENT
SECRET
CLUSTER SET
TRAINING
F I T N E S S M AG A Z I N E A P R I L 2 0 1 5
INCREASE
TESTOSTERONE
WITH
CARBS
BUILD SIZE
& STRENGTH
4-WEEK
FAST
TRACK
TO LEAN MASS
EAT
THIS!
PROTEIN
PANCAKES
RECIPE INSIDE
MUSCLE MEDIA
FITNESS MAGAZINE
musclemediaonline.com
SHOCK YOUR LEGS INTO NEW GROWTH WITHOUT SQUATTING!
22.
YOUR HEALTH
Are you Sleeping
enough for Optimal
Testosterone
Production?
Dexter Jackson
Aims at Making History
musclemediaonline.com
5 reasons why Dexter
Jackson will win the
2015 Arnold Classic
8.
EXERCISE
MA R C H 2 0 1 5
11.
EDITOR IN CHIEF
Siamack Alavi
CREATIVE DIRECTOR
Matthew Tiger
for Building a
Big Chest: Think
Again
16. How to Shock Your
BUSINESS DIRECTOR
Danielle McVey
BUSINESS
COORDINATOR
Domenico Bevilacqua
Deadlifts Not Just for
Meatheads
ACCOUNTING
Sonal Sharda
Legs into New
Growth in Three
Weeks without
Squatting!
34. Ultimate Ingredients
for Building Strength:
Creatine and
Magnesium
38. The Ultimate
Performance and
Recovery Stack:
Whey Isolate and
Carbohydrates
42. Protein Is Protein...
No... Think Again
44. Whey Protein Taken 3
Times a Day Cuts 14%
Abdominal Fat
18. Lord of the
ADVISORY BOARD
14.
MEDICAL
Dr. Marvin Heuer
PHYSICAL
PERFORMANCE
Joseph Palumbo
Exercises:
What’s the Most
Metabolically
Demanding Exercise
to Perform?
20. Machine or Free
SOCIAL MEDIA
Estefany Jimenez
CONTRIBUTORS
Noah Bryant
Josh Bryant
Christian Finn
Luke Leaman
Brandon Lirio
Danielle McVey
Joseph Palumbo
Yvette Pullara
10. Pullovers Good
SUPPLEMENTS
33. Long-term melatonin
administration
Weights
Giving Fasted
Cardio the Finger
The debate is over
and the answer is in!
RECIPES
51.
27. Squats King of
Leg Exercises:
Maybe Not...
Protein
Pancakes
FEATURES
6. Cluster Set Training
The Secret to Building Size and Strength
NUTRITION
28. Carbohydrates Eaten
at Night Lead to
Enhanced Weight Loss
12. 3 Triceps Movements You Aren’t Doing
36. Cortisol: The Misunderstood Hormone
46. 4-Week Fast Track to Lean Mass
30.
Carbohydrates
Influence on
Testosterone:
Why You Needs Carbs
52.
Chocolate Protein
“Cheese”cake
NO ADVERTISEMENTS! ONLY QUALITY CONTENT
MORE SPELLING... LESS SELLING
GETTING BUFF... NO FLUFF
ALL KILLER... NO FILLER
Welcome to the first digital edition of the new Muscle Media Magazine. Back in the
early 90’s when I picked up the first Muscle Media 2000, I respected the magazine’s
focus on accurate information specific to training, nutrition, and supplementation. I’ve
always wanted to share my passion for health and fitness, so I am very fortunate to have
acquired the licensing rights for Muscle Media to use as a medium for providing the latest
research and literature.
My personal journey into the world of fitness took a rocky start when I was diagnosed
with hypertension and an abnormal lipid profile roughly twenty years ago. My doctor
told me that I had to start exercising and lose weight, or I wouldn’t make it through the
next ten years of my life. Being a dedicated family man, learning that I may not have
the opportunity to see my children grow up and start families of their own was utterly
devastating. Struck with this realization that my life could come to an abrupt halt due
to my own poor lifestyle habits, I began my investigation into the world of training,
nutrition, fitness, and supplementation. My commitment to making healthier decisions
and incorporating exercise into my daily routine ultimately redirected the course of my
entire life, and today, I take great pride in being able to say I am in better condition than I
have ever been.
I am a firm believer that knowledge truly is power, and my goal is to provide readers with
a free source of accurate information with a wide variety of the latest research on health
and physical fitness to all of those who share the same passion for a healthy standard of
living. To further guarantee the enjoyment and reading pleasure of all of our reader’s, the
new digital edition of Muscle Media Magazine will be 100% advertisement-free so you can
be assured that all of the contents herein are transparent and unbiased.
This month’s cover will be featuring Dexter “The Blade” Jackson, whom may very well be
one of the greatest bodybuilders of all time. Jackson has been competing as a pro since
1999, after winning the IFBB North American, and his amazing condition has earned
him the nickname “The Blade.” Dexter continues to astound everyone with his spot-on
conditioning and his balance of muscle mass and symmetry which no doubt will be hard
to beat at this year’s 2015 Arnold Classic. Dexter is currently tied with Kenneth “Flex”
Wheeler at four Arnold Classic titles, and his win this year would make him the all-time
winning champion of the Arnold Classic.
SUBSCRIBE
TODAY!
Also featured in this month’s March edition is Cluster Set Training: The Secret to
Building Size and Strength; Cortisol: The Misunderstood Hormone; 4-Week Fast Track
to Lean Mass, and much more. I wish you all continued success and health in all of your
endeavors and hope that you enjoy the first digital edition of the all new Muscle Media.
Sincerely,
Siamack Alavi
CEO and Editor in Chief
Muscle Media Magazine
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MUSCLE MEDIA
MARCH 2015
Whether you are a powerlifter prepping for the
platform, an athlete looking to increase force
production, or a bodybuilder looking to add
slabs of beef to your frame; grab a stopwatch
and start utilizing cluster set training.
Cluster Set
Training
THE SECRET TO
BUILDING SIZE AND
STRENGTH
by: Noah Bryant
WHAT ARE CLUSTER SETS?
Cluster sets are sets with built-in intra-set rest periods
allowing for more weight, reps, and total tonnage lifted. For
example, instead of doing 4 sets of 8 repetitions; you would
perform 4 sets of 2+2+2 +2 repetitions with 30 second intraset rest (written as 4 x (2+2+2+2) 30 sec. intra-set).
Cluster sets decrease some of the metabolic fatigue that is
formed during the use of traditional, “no rest” sets. Basically,
cluster set training allows you to lift more weight for more
reps, resulting in a greater potential for muscular growth
and strength gains.
According to Dr. Greg Haff, a leading sports scientist, “The
introduction of a short rest interval between individual
or a series of repetitions appears to result in a partial
replenishment of phosphocreatine during the intraset rest
interval which is reflected in a performance enhancement.”
One of the beauties of using cluster set training is that it
creates an almost infinite number of variations you can use
to achieve your specific training goals. You can manipulate
sets, reps, intra-set rest, and inter-set rest depending on
your desired outcome, whether that be increased size,
strength, or power. Basically, any Iron Warrior can benefit
from cluster sets!
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MUSCLE MEDIA
MARCH 2015
CLUSTER SETS VS. REST-PAUSE TRAINING
Now, you may be saying to yourself, “this sounds a lot like
rest-pause training,” and it is similar; but there are some
differences. In the rest-pause method of training you have
a set load and that load (or more precisely, the fatigue it
induces) dictates the volume. In cluster training you have a
set volume and load that are pre-determined. Also, while in
rest-pause training fatigue is a big goal, during cluster sets
this is not the focus.
CLUSTER SET TRAINING FOR BODYBUILDERS
As we know, the heavier the weight lifted the greater the
muscular tension and the greater the number of muscle
fibers recruited. This means that there is more potential for
growth with heavier loads lifted.
Cluster sets allow you to lift more weight for the same
number of sets and reps you would normally do. So instead
of doing 4 sets of 12 reps at 70-75% you can do 4 sets of
(3+3+3+3 reps) at 80% with 15 second intra-set rest. That’s
more weight for the same amount of volume- that equals
explosive muscle growth!
HOW TO INCORPORATE CLUSTER SET IN
YOUR TRAINING
All you need to unlock the muscle building potential of
cluster set training is a stopwatch (any timekeeping device
will do), a plan, and a willingness to bust your ass.
CLUSTER SET TRAINING FOR THE STRENGTH ATHLETE
Whereas the bodybuilders’ focus is on hypertrophy and
number of reps, when training for strength we are more
concerned with load intensity. Cluster sets allow for more
near maximal repetitions per workout.
Cluster sets should be used on your compound, core lifts for
the day, not on isolation movements. For example, on upper
body day, use cluster sets for the bench press, incline, and
military press. But once you get to your assistance work (i.e.
tricep extensions, front raises, side raises, etc.) go back to
using a traditional set-rep scheme.
Let’s look at a squat workout as an example. If you were
planning on doing 4 sets of 4 reps maybe you would use 600
pounds; but let’s do 4 sets of (2+2 reps) with 30 second intraset rest instead and bump the weight up to 615-620 pounds.
Which one would you guess would lead to greater strength
gains? That’s right, the cluster set!
CLUSTER SETS FOR THE OLYMPIC LIFTER
Elite Olympic lifters are no stranger to cluster sets, they have
been using with them (with great results) for decades.
Cluster sets are especially important to the Weightlifter
because of the technical proficiency required in the snatch
and clean and jerk. Intra-set rest periods allow the mind and
body to prepare for the next rep.
I advocate always using the cluster set method in Olympic
lifting. You can adjust intra-set rest periods depending upon
which phase of training you are in. In the accumulation or
volume phase, shorten the rest periods to 15-20 seconds, but
when weights get to near maximal efforts increase the intraset rest to 30-45 seconds.
CONCLUSION
Since there are countless ways you can manipulate cluster
sets, they can be used to accomplish just about any goal.
Including cluster set training in your routine can give you
that extra push you need to reach your size or strength goals.
YOURHEALTH
Are you Sleeping
enough for Optimal
Testosterone
Production?
Not making the kind of gains you want in the gym? Your
diet and training maybe flawless but there is one variable
that may be missing: sleep. Two studies have recently
correlated resting testosterone with amount of sleep in men1,
2
. Researchers have speculated that the use of the internet at
night, late night television, and sleeping with your cell phone
that goes off all night long can compromise normal sleep
rhythms of many young men. Many Americans are sleeping
less than the recommended 8 hours per night3; interestingly
sleep also decreases with age.
Plasma testosterone levels vary in a circadian manner,
higher on waking and decreasing to a low point at the end
of the day. Superimposed on this are burst‑like increases
in testosterone production that occur every 90 min or so7, 8.
Plasma testosterone levels begin to increase with the onset
of sleep, and in young men peak at the first REM sleep
episode and remaining at that level until waking9; the longer
the REM sleep latency the slower the rise in testosterone.
More recently it has become clear that the production of
testosterone is dependent on sleep generally reaching the
peak during the first 3 hours of uninterrupted sleep, and
at least in young men at about the time of the first REM
episode10. Total fragmentation of normal sleep architecture
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MUSCLE MEDIA
MARCH 2015
throughout the night prevents the increase in testosterone11.
It has also been shown, at least in young men, that the
sleep‑dependent increase in testosterone occurs irrespective
of whether the sleep occurs at night or for an equivalent
duration during the day. The increase in testosterone with
sleep time and a decrease during time awake is stable
within an individual, but in turn there are large individual
differences12. Testosterone is not subject to circadian variation
in the same way that cortisol. There is sleep‑dependent
increase in testosterone that requires 3 hours of slow wave
sleep or perhaps a bit longer with increasing age. Testosterone
remains elevated for the duration of sleep. The subsequent
decrease in testosterone depends on the duration of
wakefulness; decreasing more with prolonged wakefulness13.
Based on several studies, sleep has more of an impact on
testosterone levels than previously thought.
Researchers from China collected the blood from 531 Asian
males between the ages of 29 and 70. Researchers collected
questionnaires and sleep habits of the men as well. The
researchers found that many men above age 50 years of age
were sleeping less than 6 hours a night compared to men in
their 40’s. The researchers found that the less men slept, the
lower their serum testosterone tended to be. There was a direct
correlation between sleep and testosterone levels; this finding
was independent of age, total body fat, and exercise intensity7.
It was previously reported that men who slept between 4-6
hours had lower testosterone levels than man who slept more
than 8 hours4, 5. In this study, the relationship between sleep
loss and testosterone and free testosterone (bioavailable
testosterone) were lower in men who slept for between 4 – 6
hours than those who slept more than 6 hours give credence
to the suggestion that man who sleep less than 6 hours a night
have lower testosterone and free testosterone than those
who sleep more than 6 hours. An adequate nightly sleep is
a key component of man’s recuperation process following a
day’s work. This recuperation process is the engine for the
regeneration of alertness required for optimal cognitive and
physical functional capacities. The current study mentioned
was the observation that total testosterone and bioavailable
testosterone were highest in men who slept between 6 hours
to 8 hours or more gives more support to an earlier study that
the optimal sleep duration is about 8 hours6. Some athletes
may only sleep 6 hours a night, but based on the current
study men who slept less than 6 hours of sleep had less serum
testosterone production than the men who slept 8 hours of
sleep a night.
1. Goh VHH, Tong TYY, Mok HPP, Said B. Interactions among age,
adiposity, bodyweight, lifestyle factors and sex steroid hormones in healthy
Singaporean Chinese men. Asian J Androl. 2007; 9:611-621.
2. Ponholzer A, Plas E, Schatzl G, Struhal G, Brossner C, Mock K,
Rauchenwald M, Madersbacher S. Relationship between testosterone serum
levels and lifestyle in aging men. Aging Male 2005; 8(3-4):190-193.
3. Harrison Y, Horne JA. Should we be taking more sleep? Sleep 1995;
18(10): 901–907.
4. Penev PD. Association between sleep and morning testosterone levels in
older men. Sleep 2007; 30(4):427-432.
5. Opstad PK. Androgenic hormones during prolonged physical stress, sleep
and energy deficiency. J Clin Endocrinol Metab. 1992; 74(5):1176-1183.
6. Belenky G, Wesensten NJ, Thorne DR, Thomas ML, Sing HC, Redmond
DP, Russo MB, Balkin TJ. 2003 Patterns of performance degradation and
restoration during sleep restriction and subsequent recovery: a sleep doseresponse study. J Sleep Res. 2003; 12(1):1-12.
7. Goh VH, Tong TY. Sleep, Sex Steroid Hormones, Sexual Activities, and
Aging in Asian Men. J Androl. 2009.
8. Luboshitzky R, Shen-Orr Z, Herer P. Middle aged men secrete less
testosterone at night than young healthy men. J Clin Endocrinol Metab
2003; 88: 3160–6.
9. Luboshitzky R, Aviv A, Hefetz A, Herer P, Shen-Orr Z, et al Decreased
pituitary gonadal secretion in men with obstructive sleep apnea. J Clin
Endocrinol Metab 2002; 87: 3394–8.
10. Luboshitzky R, Herer P, Levi M, Shen- Orr Z, Lavie P. Relationship
between rapid eye movement sleep and testosterone secretion in normal men.
J Androl 1999; 20: 731–7.
11. Luboshitzky R, Zabari Z, Shen-Orr Z, Herer P, Lavie P. Disruption of
the nocturnal testosterone rhythm by sleep fragmentation in normal men. J
Clin Endocrinol Metab 2001; 86: 1134–9.
12. Miyatake A, Morimoto Y, Oishi T, Hanasaki N, Sugita Y, et a.
Circadian rhythm of serum testosterone and its relation to sleep: comparison
with the variation in serum luteinizing hormone, prolactin, and cortisol in
normal men. J Clin Endocrinol Metab 1980; 51: 1365–71.
13. Axelsson J, Ingre M, Akerstedt T, Holmback U. Effects of acutely
displaced sleep on testosterone. J Clin Endocrinol Metab 2005; 90: 4530–5.
TRAINING
PROTIP
Doing deadlifts is
one of the most
metabolically grueling
exercises you can do
in the gym.
Most people don’t
know this but
doing deadlifts can
strengthen other
exercise lifts in the
gym without even
doing them!
The dumbbell pullover was one of Arnold’s favorite
exercises that he prescribed for building a big
chest. Arnold had undeniably one of the greatest
chests in the sport but he was misinformed about
it being a great chest builder according to new
research.
Recently, a study reported
that the dumbbell
pullover exercise recruits
latissimus dorsi fibers,
without significant
differences between those
musculatures and muscles
portions of the pectoralis
major.
The sample comprised 12 males
individuals experienced in resistance
training. The volunteers made three
visits to the laboratory.
Pullovers Good for
Building a Big Chest:
Think Again
Researchers wanted to
examine the muscle activation of the dumbbell
pullover and the flat bench press. The aim of
the study was to compare the EMG activity (i.e.
muscle activation) of the following muscles:
clavicular portion of pectoralis major, sternal
portion of pectoralis major, long portion of
triceps brachii, anterior deltoid, posterior
deltoid and latissimus dorsi during dynamic
contractions between flat horizontal bench
press and barbell pullover exercises.
The results showed a higher EMG
activation of the pectoralis major and
anterior deltoid muscles in the flat
horizontal bench press in comparison
with the barbell pullover. The triceps
brachii and latissimus dorsi muscles
were more activated in the barbell
pullover.
So based on the results of the study,
pullovers are better for triceps and lats
than building a better chest.
Motriz, Rio Claro, v20 n2, 200-205, Apr/Jun, 2014.
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MUSCLE MEDIA
MARCH 2015
Deadlifts
Not Just for Meatheads:
Increased Strength in
Other Body Parts Without
Even Training Them!
18.8-49.0%
Rapid Torque
Variables
Researchers examined the effects of
10 weeks of barbell deadlift training
on rapid torque characteristics of
the knee extensors and flexors.
46.0-49.4 cm
Professionals may use these
findings when attempting
to design effective, timeefficient resistance
training programs to
improve explosive strength
capacities in novices.
Vertical Jump
Height
A secondary aim was to analyze
the relationships between traininginduced changes in rapid torque and
vertical jump performance.
How would
you like to
improve you
vertical jump
or increase
your leg
strength
without even
doing squats!
Fifty-four subjects were randomly
assigned to a control or training
group. Subjects in the training
group performed supervised
deadlift training twice per week for
10 weeks.
All subjects performed isometric
strength testing of the knee
extensors and flexors and vertical
jumps before and after the
intervention.
At the end of the study, barbell
deadlift training induced significant
pre- to post-increases of 18.8-49.0%
for all rapid torque variables.
Vertical jump height increased from
46.0 to 49.4 cm, and these changes
were positively correlated with
improvements in RTD for the knee
flexors.
These findings showed that a 10-week
barbell deadlift training program was
effective at enhancing rapid torque
capacities in both the knee extensors
and flexors. Changes in rapid torque
were associated with improvements
in vertical jump height, suggesting a
transfer of adaptations from deadlift
training to an explosive, performancebased task.
Thompson BJ, Stock MS, Shields JE, Luera MJ,
Munayer IK, Mota JA, Carrillo EC, Olinghouse KD.
Barbell deadlift training increases the rate of torque
development and vertical jump performance in
novices. J Strength Cond Res. 2015 Jan;29(1):1-10.
Mechanical Advantage Drop Set
Board Presses
(AKA Triceps Death)
Triceps death describes the feeling your triceps
experience after performing this exercise!
This exercise is performed by completing five
full-range-of-motion close-grip bench presses.
Then, without racking the bar, have a partner
immediately place one board on your chest then
performing five reps. Then, without racking,
have a partner place two boards on your chest
and complete five reps. Then, without racking,
have a partner place three boards on your chest
and complete five reps.
By the end, you’ve done 25 repetitions. As
you fatigue, you improve positional strength/
leverage and the weight stays the same,
intensifying the triceps overload.
3 Triceps
Movements You
Aren’t Doing
by: Josh Bryant
“The settler, the village
blacksmith, the lumberjack,
the carpenter and builder
all needed powerful arms to
ply their trade well, and, in
time, those with the greatest,
most powerful arms grew
to be respected for their
contributions,” said old-school
bodybuilder Chuck Sipes.
Sipes was not limited to
pumping and posing!
In era when the biggest bench
press was 617 pounds by
300 plus pound powerlifting
behemoth, Pat Casey, Sipes
was pressing 570 at a paltry,
220-pound bodyweight.
Sipes was the quintessential
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MUSCLE MEDIA
MARCH 2015
powerbuilder, had the
physique of a champion
bodybuilder and could cause
jaws to drop in the most elite
strength circles.
After all, what gym rat wants
to look like Tarzan and lift
like Jane? Or conversely, be
referred to as the fat guy at
the gym that can lift a lot of
weight.
Most gym rats want size and
strength; let’s take a look on
how to cover both bases.
We are going to look at three
exercises for the triceps that
you aren’t doing!
Exercise Performance
How to correctly perform a triceps death:
1. Lie flat on a bench
2. Un-rack the barbell at arms extension over
your chest
3. Grasp the bar with a pronated grip and
approximately shoulder width (about three
inches closer than your regular grip)
4. Keep your upper back tight
5. Have partner put 2x4s on chest as
described
6. Make sure your feet are flat throughout the
entire movement
7. Grip the barbell tightly and lower the
barbell under control to your chest/board
8. Forcefully push the bar back to arms
extension
A good starting point for this is using 65
percent of your bench press max. Rest two
minutes and do the same thing with 50 percent
of your bench press max.
Weighted Dips
Dips are probably not the best choice for the
geriatric with a shoulder replacement but that doesn’t mean
that perfectly healthy folks pursuing size and strength need
to avoid what has been touted by the “old school” as “the
upper body squat.”
Weighted dips have helped
develop some of the strongest
and most-muscular physiques
of all time and have a place in a
wide spectrum of programs that
serve a wide range of goals.
MRI research, performed by
Per Tesch in his book, Targeted
Bodybuilding, showed dips were
the only movement tested that
significantly stressed all three
heads of the triceps.
Pat Casey, the first man to bench press 600 pounds, had
weighted dips at the core of his program. As a bonus, heavy dips
can also help performance on the overhead press. On a personal
note, dips helped me win the overhead press with ease at the
2005 Atlantis Strongest Man in America Contest. Virtually
every great presser has trained with dips at some point.
Let’s not forget the who’s who of bodybuilding, present and
past, which have included weighted dips as part of their
regimen.
For some athletes with shoulder or elbow injuries, dips may
be a good alternative to heavy presses.
Make sure to keep an upright posture to keep a brunt of the
load on the triceps.
Exercise Performance
1. Hold your body at arm’s length above the bars.
2. Under control, lower yourself downward. Your torso
should remain upright and your elbows should stay
close to your body. This helps to better focus on triceps
involvement. Lower yourself until there is a 90 degree
angle formed between the upper arm and forearm.
3. From the bottom position push your torso back up using
your triceps to bring your body back to the starting
position.
4. Repeat the movement for the prescribed amount of
repetitions.
Do this exercise for three sets of five to eight reps, using as much
additional resistance as possible. Do a final set with bodyweight
to failure, rest 20 seconds and go to failure again, and finally rest
20 seconds and go to failure again, one final time.
Barbell Floor Paused Triceps
Extension with Chains
The deadlift is an effective test of strength because it
calls for you to defeat gravity from a dead stop – no
bouncing, no elasticity, just dead weight. Similarly, the
triceps floor paused extension forces your muscles to do
all of the work because the eccentric/concentric chain is
broken up by pausing the barbell on the floor.
For this exercise you can use an EZ curl bar or a straight
bar, many lifters report less elbow and wrist pain with
an EZ Curl bar, although a case could be made for
specificity to press strength with a straight bar.
To make this exercise more difficult, throw on chains!
Use an additional 25 percent
resistance; so if you have
100 pounds of weight on the
barbell throw on 25 pounds
of chain.
Why chains?
As the barbell comes off the
floor your leverage improves
and it is easy to coast to the
finish line; with chains as the
barbell come the floor, link
by link resistance increases!
So, as strength capabilities
increase so does resistance,
overloading the entire
movement.
Exercise Performance
1. Lie on the floor grasping the barbell slightly behind
your head.
2. Keeping your elbows in and fixed, extend the barbell
to arm’s length using the triceps.
3. Lower the barbell to the floor. Allow the barbell to
rest on the floor for one second.
4. Repeat this sequence for the desired number of reps.
Start with a weight you are capable of performing eight
reps with, do four sets, stopping one shy of failure on
each, with a 60 second rest interval.
If strength is your game try this exercise for singles.
Using a weight you are capable of doing five reps with,
do a single repetition, then rest 10 seconds; do this for as
many singles as possible.
TRAINING
BROSCIENCE
SEEMS LEGIT
What does it mean
for little old me?
Many people struggle
with getting into the habit
of eating right and on a
schedule.
No facts.
No research.
Sounds good though.
I’ve always been told that to
truly believe in something,
you need to take that thing
you wholeheartedly agree
with and try to disprove it
piece by piece. That being
said, I chose to look deep
into something I truly
believe to be an asset to
people trying to lose body
fat fast...
Giving Fasted Cardio
the Finger
By Brandon Lirio
Fasted Cardio.
For a few years now, this
is my go to method with
my clients tying to step on
stage or achieve a full body
transformation.
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MUSCLE MEDIA
MARCH 2015
Here is my take on the
subject...
How does it work?
What did the research say?
The idea is, if the body
wakes running on fumes and
immediately begins to have
the internal temperature and
heart rate rise through physical
activity, the only energy it can
pull from is the energy that
has already been stored on the
body. While lifting in a fasted
state is not recommended
on most accounts due to the
increased muscle breakdown
of having low caloric intake
from the last hours and little
water entering the system for
an extended period of time,
running on an empty belly will
not overload the fibers that
make up our muscles like a
lifting session would. A simple
dose of cold water and BCAA’s
to counteract any immediate
muscle breakdown effects
and voila! There you have the
ultimate adipose incinerator so
many of us are searching for. Or
so it was thought, until a recent
study done by Brad Schoenfeld
and Alan Aragon tested this
ideology in a controlled study
for the entire world to feast
their eyes on.
It is VERY important to note
that along with the study of
their aerobic choices, both
groups were given dietary
intervention and training plans
and also were split into BMI
categories to keep results on par
with physical output.
Another interesting note is
every subject was female.
Before, during, and after the
study, the testers measured
body mass, body fat percentage,
waist circumference and fat free
lean mass, among other things.
At the completion of the 4 week
study, they reported there was
“similar [results] regardless
whether or not an individual is
fasted prior to training.”
They also note that as this is one
of the first studies to take on
this particular subject, that “we
cannot rule out the possibility
that either condition might
confer a small benefit over the
other with respect to fat loss.
Further study is warranted in a
longer term trial with a greater
number of participants.”
Furthermore, cardio is
probably the most skipped
thing in the gym next to leg
day! That being said, I’ve
witnessed the addition of
fasted cardio help many a
person not only get the cardio
in while forcing themselves
to eat on a much more
structured schedule. It also
isn’t a myth that waking up
and getting moving as soon as
possible will make you more
alert and much more apt to
leave that comfortable house
to get your buns into gear to
greet the day head on.
So maybe the addition of
fasted cardio isn’t exactly a
silver bullet for fat loss, but
it absolutely can be the step
that keeps you on track to
doing exactly what it takes to
kick that spare tire right to
the junk yard once and for all.
Hansen K, Shriver T,
Schoeller D: The effects of
exercise on the storage and
oxidation of dietary fat.
Sports Med 2005,
35(5):363-373.
Paoli A, Marcolin G, Zonin
F, Neri M, Sivieri A, Pacelli
QF: Exercising fasting or
fed to enhance fat loss?
influence of food intake
on respiratory ratio and
excess postexercise oxygen
consumption after a bout
of endurance training.
Int J Sport Nutr Exerc
Metab 2011, 21(1):48-54.
Lee YS, Ha MS, Lee YJ:
The effects of various
intensities and durations of
exercise with and without
glucose in milk ingestion
on postexercise oxygen
consumption.
J Sports Med Phys Fitness
1999, 39(4):341-347.
Davis JM, Sadri S, Sargent
RG, Ward D: Weight
control and calorie
expenditure: thermogenic
effects of pre-prandial and
post-prandial exercise.
Addict Behav 1989,
14(3):347-351.
Goben KW, Sforzo GA, Frye
PA: Exercise intensity and
the thermic effect of food.
Int J Sport Nutr 1992,
2(1):87-95.
Mertz W, Tsui JC, Judd
JT, Reiser S, Hallfrisch
J, Morris ER, Steele PD,
Lashley E: What are people
really eating? the relation
between energy intake
derived from estimated
diet records and intake
determined to maintain
body weight.
Am J Clin Nutr 1991,
54(2):291-295.
Helms ER, Aragon AA,
Fitschen PJ: Evidencebased recommendations
for natural bodybuilding
contest preparation:
nutrition and
supplementation.
J Int Soc Sports Nutr 2014,
11:20-2783-11-20.
How to Shock Your Legs into
New Growth
in Three Weeks
The first 3 training sessions consisted of four
30-sec repetitions at 7.5% body mass with 4
min of active recovery at 50-sec between each
repetition.
Training sessions 4 to 6 (weeks 2) consisted
of 5 repetitions, and sessions 7 to 9 (week 3)
consisted of six 30-sec maximal repetitions.
During each repetition, each subject was
encouraged verbally to provide maximal effort.
without Squats!
Researchers wanted to examine the time course and magnitude of the GH
adaptation, anthropometric and anaerobic performance changes to 3 weeks
of high-intensity sprint exercise training on a cycle ergometer using a weekly
measure of hormonal responses and exercise performance. The training protocol
consisted of 4 to 6 repetitions of 30-sec maximal sprints and was performed three
times per week for 3 weeks. One day of rest intervened each training session.
If you ask any athletes how to get
bigger legs, most will tell you that you
have to squat.
How would you like
to add 2 lbs. of lean
muscle mass to your
legs without squatting
in three weeks?
That’s exactly what researchers
reported in the latest Journal of
Exercise Physiology in which 19
recreationally active male subjects
completed a three-week high intensity
interval training on a cycle ergometer.
The other interesting finding of the
study was that the leg muscle growth
occurred in the absence of acute
increases in GH production.
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At the end of three weeks of HIIT training,
the major findings of this study indicated
significant increases in total and leg lean mass,
albeit only non-significant reductions in body
fat - changes which went hand in hand with a
profound increase in exercise performance. Its
interesting that just by doing HIIT training on
a cycle to all out failure led to some significant
increases in leg growth without ever getting
under a squat bar. The other interesting
finding was that there was leg growth despite
attenuated reductions in GH responses
that occurred with the sprint training. This
attenuation in GH release occurred after
sequentially increasing workload each week
of training; and in concert with the increase in
lean mass of the lower extremities and greater
peak power anaerobic performance.
The training protocol
4 to 6 repetitions of 30-sec maximal
sprints and was performed three
times per week for 3 weeks.
One day of rest intervened each
training session.
One day of rest intervened each
training session.
At the end of three weeks of HIIT
training, the major findings of
this study indicated significant
increases in total and leg lean mass.
Ritsche, Kevin, et al. “Acute
Exercise-Induced Growth Hormone
is Attenuated in Response to ShortTerm, High-Intensity Exercise
Training.” Journal of Exercise
Physiology (2014).
Lord of the
Exercises
What’s the Most Metabolically
Demanding Exercise to Perform?
Most people would think that the
squat or deadlifts would be the
most metabolically demanding
exercise to perform, but the
newest research may shock you.
The purpose of this study was to quantify and
compare the acute metabolic responses to resistance
exercise protocols comprising free-weight, bodyweight, and battling rope exercises.
Ten resistance-trained men performed 13 resistance
exercise protocols on separate days in random order
consisting of only one exercise per session.
PROTOCOLS:
A standard 2-minute rest interval was used in between all sets for each exercise.
FREE-WEIGHT EXERCISE
3 sets of up to 10 repetitions with 75% of their 1 rep max.
PUSH-UP AND PUSH-UP ON A BOSU BALL
3 sets of 20 reps.
BURPEE & PUSH-UP W/ LATERAL CRAWL
3 sets of 10 reps.
PLANK / BATTLING ROPE CIRCUIT
3 sets of 30-second bouts.
RESULTS:
At the end of the study, oxygen consumption
was significantly greatest during the battling
rope and burpee protocols.
For the free-weight exercises, highest average
values were seen in the squat, deadlift, and
lunge.
No differences were observed between pushups performed on the floor vs. on a BOSU
ball. However, adding a lateral crawl to the
push-up significantly increased mean oxygen
consumption.
The lowest mean value was seen during the
plank exercise.
Ratamess NA, Rosenberg JG, Klei S,
Dougherty BM, Kang J, Smith CR, Ross RE,
Faigenbaum AD. Comparison of the acute
metabolic responses to traditional resistance,
body-weight, and battling rope exercises. J
Strength Cond Res. 2015 Jan;29(1):47-57
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This data indicates performance of
exercises with battling ropes and a bodyweight burpee exercise elicit relatively
higher acute metabolic demands than
traditional resistance exercises performed
with moderately heavy loading.
Machine or
Free Weights
The debate is over
and the answer is in!
A question I am often asked is; what produces
better results, machine or free weights. It seems
like everyone has an opinion on this debate.
Knowing first hand the
advantages and disadvantage
of both free weight and
machines, There is no
straight out answer.
However, at the end of this
article it will make perfect
sense as to why one would
choose free weights over a
machine and vise a versa.
Advantages of Free Weights
For a beginning bodybuilder or a
strength athlete a solid foundation
must be built first, free weights are
better suited for this.
performed such as moving your grip,
or changing the angle of movement
make a big difference in the effect on
the muscle you are training.
Free weights incorporate the stabilizing
muscles that enable you to perform the
movements you choose.
Free weights also provide the
psychological satisfaction gained in
seeing and feeling a heavier weight
than usual. This is an excellent “tool”
that Olympic Lifters and Strength
Athletes use to “physic them selves
up”, and to receive an adrenaline
rush. This visual feedback motivates
individuals to stay focused and
continue with the challenge of the lift.
Allows you to target a particular
muscle group and engage other
muscles to assists. The assisting
muscles help you to increase the
weight used when training the target
muscles.
JOSEPH PALUMBO
Director of Physical Performance
IFBB Professional Bodybuilder
Certified Trainer
Advance Sports Nutrition Specialist (ASNS)
Certified Navy Seal fitness Instructor
fitnesswithjoeswat.org
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Improves coordination and balance.
The exercises tend to more closely
match the movement patterns likely
needed for specific sports.
Gives more variety than machines.
This is important, because little
changes in how an exercise is
When you have a specific goal in mind
such as power lifter, bodybuilding
or strength training, you need to
perform basic power movement like
Dead Lifts, Squats and Bench Press
therefore it is essential to work out
with free weights.
Machines make a given exercise
easier than a similar one done with
free weights.
Excellent for working a muscle group
in isolation, concentrating totally
on the muscle in question, you don’t
have too worry about balance or
coordination.
They often have variable resistance,
which takes the muscle through its
full range of motion in a matter that is
not possible with free weights.
Indispensable if you’re injured,
improves the ability for rehabilitation
of injured areas of the body.
Decreased incidence of minor and
major injuries. Increased safety
margin for the new or novice athlete.
Reduction in the amount of time
required for training effectively.
I believe it that is better to move away from the
controversy about free weights vs. machine, it is
far more important to have an understanding of
what each does for the body. Machines and free
weights are both capable of working wonders in
their respective ways. However, free weights are
the foundation for strength training, physical
fitness programs and for all sports training.
Weight machines are excellent for assisting
or enhancing a free weight training program.
Through out my years of training, I have found
that the combination of free weights and machine
works best. For example If I am looking to add
size and strength I will train mainly with free
weights and perform power movements such as
Dead Lifts, Squats and bench press, the kind of
compound movement performed with a barbell
is much better for creating overall mass and
power. However when I train for a leaner and
more vascular look, I incorporate machines and
cable movements to isolate the
Advantages of Machines muscle and concentrate on the
squeeze. I think there is little
doubt that the best overall
Ease of learning the proper exercise
technique, machines tend to keep you
development will result from
in the grove of the movement.
combining free weights and
machines. My early years
Ability to Super Set, Giant Set
of training were with free
and Circuit Train faster and less
weights only and I can tell
complicated.
you, I have discovered the
strong points of both and it is
Machines are great for shocking a
best to utilize the two modes
“stale” training program, machines
in combination. So if you still
are often used by athletes to shock
not sure, ask other champion
there muscles with a different type
Bodybuilders or Power
of resistance, creating a different
lifters, there answer would
stimulation to the muscle.
be to incorporate all the tools
necessary to achieve your
Machines work well for the Fitness
conscience athletes not specifically
goals, they each have there
wishing to develop extremely large
advantages and disadvantages,
muscle.
but the combination of the two
is what generates awesome
results.
Be consistent and most of all
be safe!
reasons why
Dexter
Jackson
WIN
2015 Arnold Classic
will
by Tony Monchinski
the
The smart money is on Dexter
Jackson to win the Arnold
Schwarzenegger Classic in Ohio
come the weekend of March
6th. If he does so, the man
nicknamed “The Blade” will make
bodybuilding history, taking
home an unprecedented five ASC
titles (he and IFBB Hall of Famer
Flex Wheeler are currently tied
at four victories apiece). Here’s 5
reasons Dexter Jackson will win
the Arnold Classic.
1.
Dexter
Jackson
Aims at
Making
History
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The Physique
When it comes to the stage, Dexter
delivers. At 5’6”, he isn’t the tallest man on
the professional circuit, but Dexter’s got
the goods. His round, full muscle bellies,
spot-on conditioning, and the “flow” to
his physique all albeit his longevity and
dominance in the sport. Taller, more
muscular competitors have fallen next to
this man nicknamed “The Blade” for his
razor-sharp conditioning. Though he might
not be the most massive man on stage,
Dex has won most muscular awards (for
example, at the 2005 Arnold Classic).
At 45 years of age, he’s not showing any
signs of slowing down. Dexter consistently
brings a package that so many others find
invincible. He’s a veritable “freak” in the
best sense of that word, a man made for
bodybuilding. There are stories of Dexter
requiring little to no dieting or cardio before
a contest, especially in his younger years.
The assets the judges are looking for--mass,
definition, proportion, symmetry and stage
presence--are all things he’s got in spades.
2.
The Contest History
Dexter’s professional pedigree speaks for itself:
the man can count 20 wins in the 72 pro shows
he’s entered. He’s taken home four Arnold
Schwarzenegger Classics (2005 & 06, 2008, 2013),
tying Flex Wheeler for most wins. He won the Mr.
Olympia in 2008 on his ninth attempt at that title,
beating then two-time Sandow recipient Jay Cutler
(he’d lose the title to a resurgent Jay the following
year). From 1999 on, Dexter hasn’t placed lower than
sixth in the Olympia.
He won the Masters Mr. Olympia in 2011 and 2012.
He’s one of only three Olympians who has also won
the Arnold Classic (Ronnie Coleman won in 2001,
shortly after his third Olympia victory; Jay Cutler
won his three Arnold Classics before becoming Mr.
Olympia). When he gets on stage in Columbus next
month, Dexter will bring home the record for most
consecutive seasons competing
--in 17 years as a pro, he’s never taken a year off.
Another first: this year’s Arnold Classic will be the
73rd contest he’s entered, more than any other IFBB
pro, ever.
Constant, Steady
Improvement
3.
Consider the fact that his first NPC contest was
the 1992 Southern States Championships where
he took third as a lightweight (he was a 135-pound
Bantamweight when he began competing in another
federation). When he earned his IFBB pro card,
Dexter could have competed in the 212-dvision if
it had existed. And when he turned pro, The Blade
didn’t immediately dominate the circuit. Far from. It
would take him more than 20 shows before he finally
won a contest. Dexter was the dude you’d look at and
lament, hey, that guy’s got a great physique and if
bodybuilding were a different type of sport he’d be
the champ.
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About that 1998 North American Championships
where Dexter won the light heavyweight class and
overall titles. The North American has never had
an illustrious history when it comes to producing
Mr. Olympia’s or Arnold Classic winners. The
North Americans was the contest Nationals- and
USA-also-rans might do in the hopes of snagging
a pro card. Ever heard of John Simmons, Stan
McCrary or Jeff Poulin? Didn’t think so. They
were the men who won the three North American
Championships prior to Dexter’s victory.
Taller, more
muscular
competitors have
fallen next to this
man nicknamed “The
Blade” for his razorsharp conditioning.
Historically, the NPC Nationals and USAs are the
shows that produce the talent. Up to 1998, NPC
Nationals overall winners included Lee Haney
(1982); Shawn Ray (1987); and Kevin Levrone (1991).
Jay Cutler won the heavyweight class in 1996,
but lost the overall to light-heavy Willie Stalling.
Through ‘98, the NPC USA produced overall
champs like Flex Wheeler (1992); Chris Cormier
(1993); and Dennis James (1998). A future Mr.
Olympia wouldn’t win the USA until Phil Heath in
2005. In 1995, Dexter won the light heavyweight
class at the USA, but this was before all the show’s
weight class winners were green-lit for pro status
(the overall in ‘95 went to heavyweight Phil Hernon
in an upset over Craig Titus who, in a show of poor
sportsmanship, smashed his trophy backstage).
From the 1998 North American Championships
until his first pro win at a third-tier event (the
2002 Grand Prix in England), Dexter’s physique
steadily and markedly improved. He put on size
without losing shape or detail. Some of the best
physiques in bodybuilding history--Shawn Ray,
Flex Wheeler and Kevin Levrone come to mind-never captured an Olympia. And for a long time it
looked like a similar fate might befall The Blade.
But Dexter Jackson stuck in there, continued to
improve, and finally took home bodybuilder’s top
title in 2008.
The Training
4.
The Training
If you ever watch a Dexter Jackson training video,
you’ll notice Dexter trains smart. He avoid injuries.
Dexter understands that intensity is a subjective
feeling: that a guy snarling and bouncing 500
pounds off his chest isn’t necessarily training harder
than a guy controlling 350 pounds every inch of
every rep, even if some viewers find the former
makes for more inspirational viewing. Dexter has 17
years as a professional bodybuilder under his belt
because of the way he trains. He’s open to learning
new things and challenging his body; hence he’s
teamed up with Charles Glass again.
5.
This Year’s Lineup
Granted, it’s not as weak as the 2013 rendition where
Dexter took his fourth win, but the Blade has beaten all
of the top challengers he’ll be facing March 7th, some
as recently as the last Olympia. Let’s look at a few of
the men who will be fighting it out for a top 6 spot.
Evan Centopani is known for choosing his
shows carefully and has won two pro titles.
He’s a man a lot has been expected of and the
normally reserved Centopani has been quite
vocal in the lead-up to the Ohio
shindig that he’ll win it. The
last time he stepped on stage
with Dexter was the 2013
Mr. Olympia, where Evan
placed 13th to Dex’s 5th.
Possible dark horse Justin
Compton garnered a lot of
attention when he won his
pro debut last year at the
Europa Show of Champions
in Orlando. He remains
unproven in a lineup of this caliber
and bodybuilding fans should
bare in mind it takes more than
conditioned mass to beat a topshelf bodybuilder like Dexter.
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Ben Pakulski was second to Dexter at this contest
in 2013. However, that was a weak lineup and the
Canadian fell to 7th in the show last year behind
Cedric, Evan and Branch Warren.
Roelly Winklaar has some of the best limbs in the
business and his conditioning never leaves him
looking out of place next to the best the game has
to offer. He’s won 5 pro shows in his career thus
far. However, as pleasing as he looks when he’s on,
Roelly, like the other men mentioned thus far, lacks
the natural shape and structure Dexter has in spades.
Structurally, an in-shape Cedric McMillan--third
at last year’s Arnold Classic--could pose a threat
to Dexter’s date with destiny. Though he can count
three pro victories, “Cedric” and “in-shape” haven’t
seemed to go together much since this gentle giant
turned pro at the Nationals in 2009.
If past history is any indication, Dexter’s biggest
obstacle is likely to be Branch Warren. The Texan
was a spot behind Dexter in September’s Olympia.
He’s won the Arnold twice himself, relegating Dexter
to fifth each time he did. When Dexter lost the
Olympia title in 2009, he was third--Branch
placed second. Because he lacks the structural
gifts of a Dexter Jackson, a lot of bodybuilding
pundits tend to write Branch off in the
pregame hype. And then we have to go eat
crow afterwards.
None of the men who can beat
Dexter at this point--a small
group including Phil Heath,
Dennis Wolf, Kai Greene,
and Shawn Rhoden--are
competing in Ohio this
March. The fact is it’s
Dexter’s show to lose. Only
Dexter can beat Dexter by not
coming to Ohio at 100%. And
that’s something no one expects
from The Blade!
Squats
King of Leg
Exercises:
Maybe
Not!
If you ask any athlete what the
king of leg exercises is, many
will say, “the squat.” For years,
bodybuilders have used the squat
to build strength and size but
many lifters are plagued with
knee, hip, and back issues which
prevent them from doing squats.
The split squat can be performed
with the back foot planted on
the ground, or with the back foot
elevated onto a bench or box. The
split squat includes variations
known as the Bulgarian (split)
squat, the rear foot elevated
split squat, and pitcher squat or
modified unilateral squat.
Researchers wanted to compare
the muscle activity of the legs
including the gluteus maximus,
biceps femoris, semitendinosus,
rectus femoris, vastus lateralis,
vastus medialis, tibialis anterior,
and medial gastrocnemius (using
surface electrodes placed all over
the legs) in conventional back
squats and rear-foot elevated
split squats, and split squats.
Load for back squat was 85% one
repetition maximum, and rearleg elevated split squats and split
squats SS were performed at 50%
of the back squat load.
Many would probably think
the squat would activate more
muscle fibers than a single leg
split squat but that’s not what
the researchers found. The
researchers reported that there
was no significant difference
in EMG activity between the
two exercises for all muscles
except the biceps femoris, which
was significantly higher during
rear-foot elevated split squats
than during split squats in both
concentric and eccentric phases
and significantly higher during
back squats than during split
squats in the concentric phase
only. The researchers concluded
that rear-foot elevated split
squats involve similar lower body
muscle activation to conventional
barbell back squats while
using 50% of the load but also
display increased biceps femoris
activity. They may therefore be
a useful alternative exercise for
individuals who are unable to
perform conventional back squat
exercises. These findings may be
helpful in designing resistancetraining programs by using rear
leg elevated split squats if greater
biceps femoris activity is desired.
Muscle activity in single- vs. double-leg
squats, by DeForest, Cantrell, and Schilling,
in International Journal of Exercise Science
(2014)
Carbohydrates
Eaten at Night
Lead to Enhanced
Weight Loss
Every competitor knows that eaten carbs at night is just
about the worse thing you can do for weight loss. right??
For years, health advocates recommended to eat your
biggest carb meal early in the morning and then minimize
carbs later during the day. There was some interesting
research suggesting that carbs at night may actually lead to
fat loss. It may be due to the leptin and insulin connection.
Everyone has seen those pudgy rats that are leptin deficient
or who don’t produce any leptin; these are otherwise known
as “fat bastard” rats. Leptin is secreted from adipose tissue
and basically tells the brain stop eating! Leptin “the satiety
hormone” has been described as the “information provider”
of adipose tissue status to receptors in the brain. It has
been shown that leptin deficient have high caloric intake;
people who don’t produce leptin have elevated increases in
hunger and impaired satiety manifested as severe hunger,
however when leptin deficient patients are given leptin,
there hunger goes down2. Reduced leptin that occurs with
weight loss acts as a signal of nutritional deprivation,
which may be the reason why when bodybuilders go on
contest diets they are always hungry! Their body-fat starts
dropping and their insulin levels are low throughout the
day mostly due to eating less and exercising more. When
leptin levels drop, the drop initiates an adaptive response
to conserve energy, manifested by increased food intake,
decreased energy expenditure and suppression of the
reproductive (i.e. testosterone) and other endocrine axes1.
The drop in leptin levels from calorie restriction may also
be a signal for reduced testosterone levels that occur when
going on a diet. One of the stimulators of leptin levels in
insulin, when insulin levels are increased acutely, there is
increased energy expenditure, decreased food intake and
basically a reversal of all the negative affects of low leptin
levels. That why a cheat meal here and there can help the
weight loss process by stimulating leptin secretion and
keeping your metabolism going.
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Insulin Stimulates
Leptin Release
Several studies have reported a stimulatory
effect of insulin on leptin synthesis and/
or secretion in man. Insulin is considered
to be a potent regulator of leptin, because
plasma insulin concentrations decrease
during fast and increase after refeeding in parallel with plasma leptin
levels6. Fasting plasma levels in
men correlate with leptin levels;
in insulin resistant men high
insulin levels are associated
with increased leptin levels10.
to keep you hunger better controlled, so the key is to
maintain leptin levels while dieting, yet the role of when
carbohydrates are consumed and leptin levels has not been
studied yet.
On Low Calorie Diet, Eating Carbs at
Night Enhances Fat Loss
Ok, so back to our study, the researchers from Israel thought
that if leptin is high at night from leptin circadian rhythm
which rise at night than eating a carbohydrate enriched
meal while on a low calorie diet may cause a super spike
in insulin that may cause a greater rise in leptin which
may lead to reduced appetite throughout the day. The
study group consisted of a seventy-eight overweight police
officers (BMI >30) were randomly assigned to experimental
(carbohydrates eaten mostly at dinner) or control weight
loss diets for 6 months. On day 0, 7, 90, and 180 blood
samples and hunger scores were collected every 4 hours.
The experimental group was prescribed a standard lowcalorie diet (20% protein, 30–35% fat, 45–50% carbohydrates,
1,300–1,500 kcal) providing carbohydrates mostly at dinner,
whereas the control group received a standard low-calorie
diet (20% protein, 30–35% fat, 45–50% carbohydrates, 1,300–
1,500 kcal), providing carbohydrates throughout the day. The
high carb at dinner group was basically kept on a low carb
diet during the day and told to eat the most carbs at dinner.
The dinner consisted of either:
Its not glucose levels that increase leptin levels, but insulin
levels as a previous report indicated that a single insulin
injection increased leptin mRNA expression severalfold,
independent of glucose concentration11. Several studies
using isolated white adipocytes reported that insulin
increased leptin secretion7, 8, 9. So when leptin levels start
falling it signals a rise in appetite, that’s why rat’s that
don’t produce leptin just want to eat all day. Previous
studies have described a typical diurnal pattern of leptin
secretion that falls during the day from 8 AM to 4 PM
hours, reaching its lowest at 1 PM and increases from 4
PM with a peak at 1 am12, 13. Ironically, this crucial hormone
responsible for satiety is at its highest levels when
individuals are sleeping. Adiponectin is another hormone
that plays a role in energy regulation as well as in lipid and
carbohydrate metabolism, reducing serum glucose and
lipids, improving insulin sensitivity and having an antiinflammatory effect3. Researchers have previously been
reported that you can alter the circadian rhythms of leptin
by diet. For example, during Ramadan (fasting during the
day and consuming an enriched carbohydrate dinner).
These studies have demonstrated that the diurnal pattern
of leptin secretion can be changed 4,5.
So having higher leptin levels during the day is going
Alternative A:
2–4 pieces of bread/4–8 pieces of reduced calorie
bread + 1/2 cup of white cheese/1 slice of yellow
cheese/ 2 tablespoons of humus/egg/1/2 a can of
tuna fish/4 slices of pastrami + vegetable salad
+ 1 teaspoon of oil/ tablespoon of tehina/1/4
avocado/1 tablespoon of dressing + fruit/fruit
yogurt/diet ice-cream/2 biscuits/1 cookie
Alternative B:
1–2 cups of cooked rice/pasta/puree/corn/
legumes/1–2 potato/1–2 sweet potato + 1
tablespoon of gravy + boiled vegetables/
vegetables salad + 1 teaspoon of
oil/ tablespoon of tehina/1/4
avocado/1 tablespoon of
dressing + fruit yogurt/diet
ice-cream/2 biscuits/1 cookie
Both low calorie diet groups lost weight, but here is
the shocking results: greater weight loss, abdominal
circumference, and body fat mass reductions were
observed in the experimental diet where carbs were
eaten mostly at dinner in comparison to controls who
ate carbs all day long14. Also to further shock people,
significant improvements in glucose balance and
insulin resistance, lipid profile (total cholesterol, LDLcholesterol, HDL-cholesterol) and the inflammation
markers (CRP, TNF-α, IL-6) were measured in the
group that ate most of their carbs late at night! Also,
subject’s appetite scores were lower when the subjects
consumed most of their carbs later in the evening. The
researchers speculated that the favorable increases
in weight loss may have been due to the enhances
leptin levels that occurred with the high carbs at night
groups. Additionally, the carbs at night group had
higher Adiponectin levels, which can explain the lower
inflammation levels and improvements in insulin and
glucose scores. Thus, dietary manipulation in which
higher carbs at dinner will maintain higher daytime
leptin concentrations during daylight hours in weight
loss process may be beneficial.
1. Ahima RS, Prabakaran D, Mantzoros C, Qu D, Lowell B, Maratos- Flier E et al. Role of
leptin in the neuroendocrine response to fasting. Nature 1996;382:250–2.
2. Farooqi IS, Jebb SA, Langmack G, Lawrence E, Cheetham CH, Prentice AM et al. Effects
of recombinant leptin therapy in a child with congenital leptin deficiency. N Engl J Med
1999;341:879– 84.
3. Chandran M, Phillips SA, Ciaraldi T, Henry RR. Adiponectin: more than just another fat
cell hormone? Diabetes Care 2003;26:2442–2450.
4. Kassab S, Abdul-Ghaffar T, Nagalla DS, Sachdeva U, Nayar U. Interactions between
leptin, neuropeptide-Y and insulin with chronic diurnal fasting during Ramadan. Ann
Saudi Med 2004;24:345–349.
5. Bogdan A, Bouchareb B, Touitou Y. Response of circulating leptin to Ramadan daytime
fasting: a circadian study. Br J Nutr 2005;93:515–518.
6. Trayhurn, P., Thomas, M. E., Duncan, J. S., Rayner, D. V. (1995) Effects of fasting and
refeeding on ob gene expression in white adipose tissue of lean and obese (ob/ob) mice.
FEBS Lett 368,488-490.7.
7. Hardie, L. J., Guilhot, N., Trayhurn, P. (1996) Regulation of leptin production in cultured
mature white adipocytes. Horm. Metab. Res. 28,685-689.8.
8. Gettys, T. W., Harkness, P. J., Watson, P. M. (1996) The beta 3-adrenergic receptor inhibits
insulin-stimulated leptin secretion from isolated rat adipocytes. Endocrinology 137,4054405.9.
9. Barr, V. A., Malide, D., Zarnowski, M. J., Taylor, S. I., Cushman, S. W. (1997) Insulin
stimulates both leptin secretion and production by rat white adipose tissue.
Endocrinology 138,4463-4472.10.
10. Segal KR, Landt M, Klein S. Relationship between insulin sensitivity and plasma
leptin concentration in lean and obese men. Diabetes. 1996 Jul;45(7):988-91.11. Saladin R,
De Vos P, Guerre-Millo M, Leturque A, Girard J, Staels B, Auwerx J. Transient increase
in obese gene expression after food intake or insulin administration. Nature. 1995 Oct
12;377(6549):527-9.
11. Coleman RA, Herrmann TS. Nutritional regulation of leptin in humans. Diabetologia
1999;42:639–646.
12. Yildiz BO, Suchard MA, Wong ML, McCann SM, Licinio J. Alterations in the dynamics
of circulating ghrelin, adiponectin, and leptin in human obesity. Proc Natl Acad Sci USA
2004;101:10434–10439.
13. Sofer S, Eliraz A, Kaplan S, Voet H, Fink G, Kima T, Madar Z. Greater Weight Loss and
Hormonal Changes After 6 Months Diet With Carbohydrates Eaten Mostly at Dinner.
Obesity (Silver Spring). 2011 Apr 7. [Epub ahead of print]
NUTRITION
Carbohydrates
Influence on
Testosterone:
Why You Needs Carbs
Cutting back on carbs is the norm for most
people to lose body-fat, I am not opposed to
cutting back on carbs such as a moderately
restricted carb diet but I am not in favor of
ketogenic diets. Indeed, many people who try
low-carb dieting are initially pleased by an
immediate weight loss, which is mostly water
and glycogen. So, in the short term, it seems
like low-carb diets are superior.
But does long-term
evidence support
low-carb dieting?
Over the long haul, any differences between
low-carb and other diets even out. One of
the biggest downsides to low carbohydrate
diets is that they impact training intensity.
Unfortunately, low-carbohydrate diets
are incapable of replenishing the glycogen
depleted during high volume exercise.
Without sufficient carbohydrate to replenish
both glycogen stores and maintain sufficient
blood glucose, cortisol will be secreted in an
effort to boost blood glucose levels through
muscle breakdown and amino acid oxidation.
Research
says...No.
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Low-Carb Impairs Strength
Recovery After a Workout
Researchers wanted to study the impact of
low carb diets on eight subjects (4 males, 4
females) were randomly assigned to a low
carbohydrate (3.4 g/kg), higher protein (1.5
g/kg) diet, or a high carbohydrate (5.0 g/
kg), lower protein (1.2 g/kg) diet. Both diets
exceeded the recommended daily allowance
(RDA) for protein. The mean weight of the
subjects was 70 kilograms, so the highcarbohydrate diet consisted of 343 grams of
carbohydrate, 85 grams of protein, and 62
grams of fat.
The low-carbohydrate-higher
protein diet was composed of 226 g
carbohydrate, 103 g protein, and 67 g fat.
The diets supplied enough calories for
each subject to maintain weight.
The diets were followed for five days,
and then the subjects performed an
eccentric exercise bout to induce muscle
damage. After eccentric exercise, the
researchers measured muscle soreness,
creatine kinase (a marker for muscle
damage), isometric strength, nitrogen
retention, and whole-body protein
metabolism.
The low-carbohydrate diet produced a
greater strength loss and lower creatine
kinase after exercise when compared
with the high-carbohydrate diet. In
addition, the high-carbohydrate group
experienced a reduced strength loss at
24 hours post-exercise when compared
with the low-carbohydrate group (8.1%
versus 15.5%). This reduced strength was
maintained throughout the study and
averaged 28% in the low-carbohydrate
group and 8% in the high-carbohydrate
group on day four of recovery. The
low-carbohydrate group also had a
reduced protein turnover, synthesis, and
breakdown during recovery.
CONCLUSION:
This study suggests that a diet high
in carbohydrate (at half of total
calories), when protein exceeds the
recommended daily allowance, will
increase whole body protein synthesis
and reduce muscle strength loss and
enzymatic activity during recovery
from eccentric exercise. Therefore,
dietary carbohydrate, as opposed to
protein, may be the more important
nutrient when the novice weight lifter is
recovering from muscle damage. Finally,
the increase in dietary carbohydrate
must be at least 5 – days in length and
be accompanied by a protein intake
above the RDA in order to be effective.
One of the other things carbohydrates are necessary for is:
Carbohydrates influence testosterone production. Here are a few
studies, which examine how carbohydrates impact testosterone
levels:
Higher Carbohydrates Lead to Higher Testosterone Levels
Researchers examined the change in protein/carbohydrate ratio
and how it influences plasma steroid hormone concentrations. The
groups ate a high-carb low-protein diet, whereas the other group ate
a high-protein low-carb diet. Fat intake and calories were identical.
Testosterone concentrations in seven normal men were consistently
higher after ten days on a high carbohydrate diet than during a
high protein diet and were accompanied by parallel changes in sex
hormone binding globulin. By contrast, cortisol concentrations
were consistently lower during the high carbohydrate diet than
during the high protein diet and there were parallel changes in
corticosteroid binding globulin concentrations. These consistent and
reciprocal changes suggest that the ratio of protein to carbohydrate
in the human diet is an important regulatory factor for steroid
hormone plasma levels and for liver-derived hormone binding
proteins.
Glucose is needed for GnRH Release
Gonadotropin-releasing hormone (GnRH), is a hormone that
begins the starts the reproductive process that eventually leads
to testosterone synthesis. GnRH stimulates the leydig cells to
produce testosterone and GnRH is higher when glucose is plentiful;
it adjusts its pulsation rate according to the glucose levels of the
body. The reproductive system must sense changes in bodily energy
status to prevent reproduction during times of food scarcity, and
to take advantage during times of plenty. Administration of glucose
restored LH pulsatility in insulin-induced hypoglycemic rats and
sheep, suggesting that low glucose rather than high insulin mediates
the suppression of LH. In addition to the negative effect of reduced
glucose, increased glucose may positively influence GnRH/LH
secretion.
Carbohydrates Affect Testosterone/Cortisol Ratio
This study examined the effect of dietary carbohydrate consumption
on the free testosterone to cortisol ratio during a short-term intense
micro-cycle of exercise training. The free testosterone to cortisol
ratio is a proposed biomarker for overreaching–overtraining (i.e.,
training stress or imbalance) in athletes. The ratio was studied
in two groups, control-carbohydrate (~60% of daily intake) and
low-CHO (~30% of daily intake), of male subjects who performed
three consecutive days of intensive training (~70–75% maximal
oxygen consumption, 60 min per day) with a dietary intervention
(on the day before and during training). Resting, pre-exercise blood
samples were collected under standardized-controlled conditions
before each day of training (Pre 1, 2, 3) and on a fourth day after the
micro-cycle (Rest). Bloods were analyzed for free testosterone and
cortisol. Subjects performed no additional physical activity other
than prescribed training. At the end of the study, free testosterone
to cortisol ratio decreased significantly from pre-study resting
measurement to the final post-study resting measurement (Rest)
in the low-carbohydrate group by 43%, but no change occurred in
the control-carbohydrate group. Resting cortisol levels increased
significantly in the low-carbohydrate group, rising from 24.1 ng/
dL at baseline to 27.6 ng/dL at the end of the study. No change
in resting cortisol was seen in the high-carbohydrate group.
Findings suggest if the free testosterone to cortisol ratio is utilized
as a marker of training stress or imbalance it is necessary for a
moderately high diet of carbohydrate to be consumed to maintain
validity of any observed changes in the ratio value.
SUPPLEMENTS
Low-carb Diets Impair Muscle
Growth Pathways
Analysis >> Melatonin
In addition to testosterone productions, low
carbohydrate diets also seem to impair muscle
growth factors. Researchers have also recently
found that depleted glycogen can also impair
muscle growth signaling pathways as well.
Long-term melatonin
administration protects
brain mitochondria
from aging
Eight experienced male cyclists underwent
two trials, a low carbohydrate and a high
carbohydrate trial. On Days 1 and 2, they
performed exhaustive leg and arm cycling
workouts to deplete muscle glycogen. Early in
the morning of Day 3, they arrived at the lab
following an overnight fast and performed 3
sets of 10 repetitions of leg extensions with 2
minutes’ rest between sets.
During the two-day period leading up to
the experimental trial, subjects were fed an
isocaloric (mean intake of 5200 calories)
diet containing 18% protein/80% fat/2%
carbohydrate, or 13% protein/7% fat/80%
carbohydrate. This equates to a daily
carbohydrate intake of 26 grams during the
low-carb trial and 1042 grams during the highcarbohydrate trial.
Pre- and post-exercise leg muscle glycogen was
far higher in the high-carbohydrate trial than in
the low-carbohydrate trial, while intramuscular
triglyceride concentration was 40% higher in
the low-carb when compared to the high-carb
trial prior to exercise. Akt phosphorylation (i.e.
a critical regulator of muscle hypertrophy) was
similar in both groups prior to exercise and
immediately post-exercise.
After ten minutes of recovery, Akt activity
increased 1.5 fold in the high-carbohydrate trial
only. During the low-carbohydrate trial, Akt
activity remained unchanged at all time points.
The researchers concluded that due to this lack
of Akt response, “adaptations to an acute bout of
exercise may be blunted”.
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In a previous study, researchers
tested whether chronic
melatonin administration in the
drinking water would reduce the
brain mitochondrial impairment
that accompanies aging. Brain
mitochondria from male and
female aging mice at 5 and
10 months of age were studied.
At the end of the study, mice
that were not supplemented
with melatonin resulted in
a significant age-dependent
mitochondrial dysfunction with
a diminished efficiency of the
Hu T, et al. Effects of Low-Carbohydrate Diets Versus Low-Fat Diets
on Metabolic Risk Factors: A Meta-Analysis of Randomized Controlled
Clinical Trials. Am J Epidemiol. 2012 Oct 1;176 Suppl 7:S44-54.
Anderson KE, Rosner W, Khan MS, New MI, Pang SY, Wissel PS,
Kappas A. Diet-hormone interactions: protein/carbohydrate ratio alters
reciprocally the plasma levels of testosterone and cortisol and their
respective binding globulins in man. Life Sci. 1987 May 4;40(18):1761-8.
electron transport chain and
reduced ATP production in the
brain. Melatonin administration
Melatonin is a hormone your
Melatonin is also a powerful
Rodriguez M, Arias P, Refojo D, Feleder C, Moguilevsky J. Arrest of
pulsatile luteinizing hormone (L H) secretion during insulin-induced
hypoglycemia (IIH): improvement by intrahypothalamic perfusion with
glucose. Exp Clin Endocrinol Diabetes. 1999;107:257–26.
body produces at night, and one
immune stimulator. Melatonin
of its primary roles is to help
has been shown to be a powerful
you sleep. But this benefit, for
benefit to the brain and may
He D, et al. Effects of glucose and related substrates on the recovery
of the electrical activity of gonadotropin-releasing hormone pulse
generator which is decreased by insulin-induced hypoglycemia in the
estrogen-primed ovariectomized rat. Brain research. 1999;820:71–76
which it is arguably most widely
help in reduce brain related
known, is only one of many.
aging disorders.
Clarke IJ, Horton RJ, Doughton BW. Investigation of the mechanism by
which insulin-induced hypoglycemia decreases luteinizing hormone
secretion in ovariectomized ewes. Endocrinology. 1990;127:1470–1476.
Melatonin is a powerful
Studies now show that melatonin
antioxidant and free radical
supplementation can normalize
Lane AR, et al. Influence of dietary carbohydrate intake on the free
testosterone: cortisol ratio responses to short-term intensive exercise
training. European Journal of Applied Physiology, 2010; 108: 1125–1131.
scavenger that helps reduce
oxidative damage in brain
inflammation, which is
tissue. It can protect against
associated with a number of
the pathological changes seen
diseases such as cancer, heart
in Alzheimer’s and Parkinson’s
disease, and diabetes.
diseases, can shrink the size
Howarth KR, et al. Effect of glycogen availability on human skeletal
muscle protein turnover during exercise and recovery. Journal of
Applied Physiology, Aug, 2010; 109 (2): 431-438.
Creer A, et al. Influence of muscle glycogen availability on ERK1/2
and Akt signaling after resistance exercise in human skeletal muscle.
Journal of Applied Physiology, Sep, 2005; 99 (3): 950-956.
Benjamin L, et al. Dietary Carbohydrate and Protein Manipulation
and Exercise Recovery in Novice Weight-Lifters. Journal of Exercise
Physiology Online, Dec, 2009; 12 (6).
of the brain area involved in
a stroke and can minimize
brain swelling and dysfunction
following a head injury.
between 1 and 10 months of
age completely prevented the
mitochondrial impairment,
maintaining or even increasing
ATP production. There were no
major age-dependent differences
between males in females,
although female mice seemed to
be somewhat more sensitive to
melatonin treatment than males.
Thus, melatonin administration
as a single therapy maintained
fully functioning brain
mitochondria during aging,
a finding with important
consequences in the
pathophysiology of brain aging.
J Pineal Res. 2009 Sep; 47(2):192-200.
Creatine and
Magnesium
The Ultimate Muscle Mass and Strength Combo
Creatine has become the mostly
widely researched ergogenic
aid to date and the research
is overwhelmingly clear that
creatine not only increases
muscle strength but now creatine
does what no other supplement
can do...creatine lowers
myostatin. In a study in the
Journal of Molecular and Cellular
Endocrinology, researchers
examined how creatine impacted
myostatin levels in resistancetrained men.
In a double-blind design, 27
healthy male subjects were
assigned to resistance training
and creatine supplementation
groups. Amazingly, the
study found that creatine
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supplementation added to a
resistance-training program
amplifies the training-induced
decrease in serum levels of
myostatin, increasing the effects
of exercise on muscle strength
and mass3.
Other studies have reported that
ingestion of creatine enhances
muscle IGF-1 responses as well
in conjunction with increasing
satellite cell activation4.
Creatine has been found to result
in increase in muscle mass and
strength in young adults. Some
of the possible physiological
causes of the causes in strength
and muscle mass are: increases
in high-energy phosphate
metabolism, satellite cell activity,
cellular hydration status,
hormonal adaptations (i.e.,
insulin-like growth factor 1, and
muscle protein kinetics).
Magnesium is a crucially important mineral for optimal health,
performing a wide array of biological functions, including but not
limited to:
• Activating muscles and nerves
One of the biggest debates
among researchers is the
recommendation of how much
creatine to use for maximal
increases in strength and size
and the frequency (i.e. one or
many times a day). Researchers
from Canada gave two different
dosages of creatine to athletes:
A larger dose of creatine over
a shorter time (12 grams over 2
weeks) or a smaller does over
a greater time period (8 grams
over 3 weeks). The subjects
were assigned to a resistance
training protocol for duration
of the protocol. The researchers
found that both the larger and
smaller doses of creatine resulted
in similar increases in size and
strength compared to the placebo
group.
• Helping digest proteins, carbohydrates, and fats
Additionally, the groups taking
creatine before and after exercise
resulted in increased muscle
mass. The researchers concluded
for optimal gains in muscle mass
and size, athletes looking to get
the best gains should use creatine
both before and after exercise.
The study confirms what was
found in a previous study
conducted by the same group in
older adults that creatine both
before and after exercise results
in greater increases in muscle
mass in older adults compared to
a placebo.
• Creating energy in your body by activating adenosine
triphosphate (ATP)
• It’s also a precursor for neurotransmitters like serotonin
The researchers concluded that
athletes looking to get the most
gains in size and strength should
include 4-6 grams of creatine
before and 4-6 grams of creatine
after exercise.
Magnesium is a key mineral
in human metabolism, its
necessary for more than 300
chemical reactions in the human
body. Every organ in the body
-- especially the heart, muscles,
and kidneys -- needs the mineral
magnesium. Many Americans
do not get enough magnesium,
according to the National
Institutes of Health.
This is especially important
because, an estimated 80
percent of Americans are
deficient in it. The health
consequences of deficiency can
be quite significant, and can be
aggravated by many, if not most,
drug treatments.
Magnesium is not only necessary
for overall health but also for
increased strength.
Researchers investigated the
effects of dietary magnesium
(Mg) on strength development
during a double blind, 7-week
strength training program in 26
untrained subjects, 18-30 years
old. Subjects’ 3-day diet records
were analyzed and Mg content
was calculated. Control received
a placebo and Magnesium oxide
supplementation to bring Mg
intake, including diet, to 8-mg/
kg-body weight/day. Body
composition was assessed with
bioelectrical impedance. Pre and
post quadriceps strength was also
analyzed. Each subject performed
three sets of 10 reps, leg press
and leg extension, three times/
week. At the end of the study,
both groups gained strength,
however, results indicated a
significant increase for the
Magnesium group compared to
the Control group in absolute
strength.
Magnesium is also necessary for
energy metabolism and physical
performance and new research
shows that taking it increases
testosterone levels.
A 2011 study tested a group of
sedentary men who received 10
mg of magnesium per kilogram
of body weight a day (Group
1), a group of male tae kwon
do athletes taking the same
magnesium protocol daily (Group
2), and a group of tae kwon
do athletes who did not take
magnesium (Group 3).
Group 2 had the greatest increases
in testosterone levels after tae
kwon do practice, followed by
Group 3, while Group 1 had
the lowest levels (no practice
or exercise), indicating that
magnesium supplementation raises
testosterone levels when combined
with exercise.
Scientists think this increase in
testosterone has a performanceenhancing effect.
A combination of both creatine
and magnesium can enhance
not only overall health, but the
combination can enhance strength
and testosterone levels.
One may consider a supplement
like magnesium creatine chelate.
A patented version of creatine
molecularly bonded to magnesium
to promote the synthesis and
regeneration of ATP.
Saremi A, Gharakhanloo R, Sharghi S, Gharaati
MR, Larijani B, Omidfar K. Effects of oral
creatine and resistance training on serum
myostatin and GASP-1. Mol Cell Endocrinol,
2009 Dec 22.
Deldicque L, Louis M, Theisen D, Nielens H,
Dehoux M, Thissen JP, Rennie MJ, Francaux M.
Increased IGF mRNA in human skeletal muscle
after creatine supplementation. Med Sci Sports
Exerc, 2005 May;37(5):731.
Brilla LR, Haley TF. Effect of magnesium
supplementation on strength training in
humans. J Am Coll Nutr. 1992 Jun;11(3):326-9.
Candow DG, Chilibeck PD, Burke DG, Mueller
KD, Lewis JD. Effect of different frequencies of
creatine supplementation on muscle size and
strength in young adults. J Strength Cond Res.
2011 Jul;25(7):1831-8.
Cinar, V., Polat, Y., Balaci, A., Mogulkoc, R.
Effects of Magnesium Supplementation on
Testosterone Levels of Athletes and Sedentary
Subjects at Rest and after Exhaustion.
Biological Trace Element Research. 2011. 140,
18-23.
Cortisol
The Misunderstood Hormone
By Christian Finn
How does cortisol affect fat loss?
Again, this is another example where we need to make a
distinction between the effects of a short-term spike and
a long-term elevation in cortisol. In fact, cortisol has a
lipolytic effect, which means that it accelerates the rate
at which stored fat is released from fat cells4. The rise in
cortisol during exercise helps to break down stored fat in
order that it can be burned off.
It’s a different story, however, when cortisol levels are
raised for long periods, which is often due to constant
physiological and/or psychological stress. A large calorie
deficit, created by excessive amounts of exercise and a very
restrictive low-carbohydrate diet, definitely falls into the
“physiological stress” category3, 6.
Cortisol has firmly established itself as one of the bad
guys in the hormonal world of goodies and baddies.
However, in the right amount and at the right time,
cortisol serves a number of important purposes for
anyone wanting more muscle and less fat.
First, what is cortisol?
Cortisol is a hormone produced by your adrenal glands.
One of its main functions is to increase the flow of
glucose, protein and fat out of your tissues and into the
circulation. Cortisol levels tend to rise sharply in the
morning when you wake up, peak about 30 minutes
later, before declining over the course of the day. It’s also
released in response to physical or emotional stress.
How does cortisol affect
muscle growth?
Most see cortisol as a “bad” hormone that you should
take all possible steps to avoid. It’s true that cortisol has
catabolic properties. However, there are times when this
is a good thing. By helping to tear down damaged tissue,
cortisol has an important role to play in the post-exercise
repair and recovery process. We know that cortisol
levels tend to rise both during and after exercise. But
this doesn’t appear to have a negative impact on muscle
growth.
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In one study, Canadian researchers analyzed data
collected from 56 healthy young men who lifted weights
for three months 1.
If the post-exercise rise in cortisol was putting the
brakes on muscle growth, you’d expect to see men with
the largest rise in post-exercise cortisol gaining the least
amount of muscle. Instead, the opposite was true. There
was a weak but significant link between the rise in cortisol
and gains in lean body mass, as well as the growth of the
type II muscle fibers.
In other words, subjects with the biggest post-exercise
rise in cortisol levels were also the ones who gained the
most muscle. The problems start when there are large
amounts of cortisol in your system for extended periods
of time. If you have a number of nagging injuries that
don’t get a chance to heal, or you’re trying to combine a
very restrictive diet with lots of intense training, then
cortisol levels are going to be higher than they otherwise
would be. This is when healthy tissue becomes exposed to
the catabolic properties of cortisol, which is bad news as
far as muscle growth is concerned. Specifically, cortisol
inhibits protein synthesis, promotes protein breakdown,
as well as countering the effects of other anabolic
hormones.
One problem linked with persistently high cortisol levels
is water retention. This extra water can obscure your
results, making it appear as though your rate of fat loss
has stalled. All that happens is that water replaces some of
the fat that’s been lost, so your weight on the scales stays
the same. That’s often the reason why some people whose
weight loss has stalled seem to lose fat very quickly when
they “cheat” on their diet and bump up their carbohydrate
intake. Cortisol levels drop and retained water is lost. Not
only do they end up several pounds lighter, but appear
visibly leaner.
Cortisol does have the potential to contribute to fat gain.
But that’s mainly via the effect it has on your appetite.
Cortisol makes your brain less sensitive to the effects of
leptin, blunting the “I’ve eaten enough” signal being sent to
the brain. This can leave you feeling hungrier than normal.
Cortisol also tends to stimulate your appetite, particularly
for foods that are high in starch, sugar or fat. The problem
is made worse in people who secrete large amounts of
cortisol in response to stress. Given a choice of foods to
eat, they will usually pick the stuff that’s high in fat and
sugar, mainly because these foods help to calm the body’s
response to chronic stress5. But even then, a rise in cortisol
levels doesn’t make fat gain inevitable.
In a study published in the International Journal of Sports
Physiology and Performance, researchers tracked the
progress of a drug-free competitive bodybuilder for six
months before and after a competition2. In the first three
months of dieting, his body fat levels dropped from 15 to
9%. That’s despite the fact that cortisol levels more than
doubled over the same period. For the next three months,
cortisol remained at twice the baseline level. Yet our man
was still able to cut his body fat levels in half, reaching 4.5%
body fat by the end of the study.
Conclusion
In short, cortisol has both a good side and a bad side. It’s an
integral part of the hormonal orchestra that plays inside
your body, and you don’t want to get rid of it completely.
But nor do you want it hanging around any longer than is
strictly necessary.
1. West DW, Phillips SM. (2012). Associations of exercise-induced hormone
profiles and gains in strength and hypertrophy in a large cohort after weight
training. European Journal of Applied Physiology, 112, 2693-2702
2. Rossow LM, Fukuda DH, Fahs CA, Loenneke JP, Stout JR. (2013). Natural
bodybuilding competition preparation and recovery: a 12-month case study.
International Journal of Sports Physiology and Performance, 8, 582-592
3. Stimson RH, Johnstone AM, Homer NZ, Wake DJ, Morton NM, Andrew R,
Lobley GE, Walker BR. (2007). Dietary macronutrient content alters cortisol
metabolism independently of body weight changes in obese men. Journal of
Clinical Endocrinology and Metabolism, 92, 4480-4484
4. Djurhuus, C.B., Gravholt, C.H., Nielsen, S., Mengel, A., Christiansen, J.S.,
Schmitz, O.E., & Moller, N. (2002). Effects of cortisol on lipolysis and regional
interstitial glycerol levels in humans. American Journal of Physiology, E283,
172-177
5. Dallman, M.F., Pecoraro, N., Akana, S.F., La Fleur, S.E., Gomez, F., Houshyar,
H., Bell, M.E., Bhatnagar, S., Laugero, K.D., & Manalo, S. (2003). Chronic
stress and obesity: a new view of “comfort food”. Proceedings of the National
Academy of Sciences, 30, 11696-11701
6. Friedl, K.E., Moore, R.J., Hoyt, R.W., Marchitelli, L.J., Martinez-Lopez, L.E., &
Askew, E.W. (2000). Endocrine markers of semistarvation in healthy lean men
in a multistressor environment. Journal of Applied Physiology, 88, 1820-1830
Whey Isolate
& Carbohydrates
The Ultimate Performance & Recovery Stack
Athletes that do not recover from exercise run the risk of
decreased muscle recuperation, performance, and an overall
decrease in health. Muscle recovery can be enhanced thru
proper supplementation, leading to the ability of athletes to
perform at higher training volumes and intensities without
the detrimental effects of overtraining. To adequately refuel
your body and prepare it for your next workout, you need to
consider pre-, intra-, and post-workout supplements.
Why All Athletes Should Be Consuming Whey Protein Isolate
The repair process starts immediately after your last set is
completed, but consuming a high quality whey protein isolate
rich in amino acids pre-exercise is like putting on sunblock
before going into the sun—it’s protecting your muscles
before the damage begins. Whey protein isolate is the highest
percentage protein you can find on the market. Whey protein
isolates are fat-free, are very low in carbs, and are lactose free.
Adults who are sensitive to the small amount of lactose found
in whey protein concentrate, then these lactose-free whey
isolates are an ideal choice. This makes whey isolates ideal for
those dieters trying to dramatically reduce carb consumption
or bodybuilders trying to cut-up right before a contest.
Whey Protein Isolates, More than Just a Protein
Whey protein isolate does a whole lot more than just enhance
protein synthesis. Whey protein contains glutathione,
which is a potent antioxidant. Thus, whey protein has potent
antioxidant properties both in muscle and in liver. Another less
well known fact about whey protein is that when researchers
administered two groups’ identical doses of protein (whey
protein vs casein protein), the whey protein group had larger
increases in muscle mass at the end of the study. These results
Recovery from exercise training is an integral
component of the overall training program
and is essential for optimal performance and
improvement. Athletes ability to recuperate from
exercise is highly variable which is determined
by a person’s training status, genetic factors, sleep,
factors of fatigue, and a person’s diet.
suggest that the potent biochemical antioxidant
actions of whey protein mediated a reduction in
cellular damage from resistance exercise in muscle,
resulting in enhanced muscle mass.
Whey Protein More Anabolic than Essential Amino
Acids
Back in the 90’s Essential Amino Acid tablets (EAA’s)
were the most commonly consumed supplement by
athletes but the new research suggests that whey
protein is superior for muscle gains and recuperation.
Researchers administered a dose to dose comparison
and administered 15 grams of whey protein, which
contains roughly 7 grams of EAA and compared it to
an equivalent EAA dose (6.72 grams of EAA). At the
end of the study, the researchers found that whey
protein resulted in greater anabolic effects than EAA
when compared dose per dose. The study reported
that EAA are not solely responsible for the anabolic
properties of whey protein. Both doses of essential
amino acids and the whey protein had identical
amino acid content so there is something in whey
that is enhances muscle anabolism. The researchers
hypothesized that the increase in the plasma
concentration of the amino acid cysteine from whey
protein, which has previously been found to augment
muscle protein anabolism, may have enhanced muscle
protein synthesis. Whey protein resulted in a greater
insulin response than EAA, which also could have
augmented the anabolic actions of whey protein.
Greater Muscle Hypertrophy with Whey Protein
Muscle anabolism due to exercise and nutrient intake
is influenced by various factors, such as the type of
protein. Previous research has been documented that a
rapidly absorbed protein such as whey isolate is going
to lead to a greater insulin and amino acid response
than a casein protein. New research suggests that
having a whey protein isolate shake may be the most
anabolic supplement you can take. In a previous study,
researchers randomly assigned subjects to consume
a whey protein shake before and immediately after
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exercise, while another group
got a drink that looked and
tasted exactly the same as the
whey protein shake but was
just a placebo (i.e. flavored
water) . Neither the subjects nor the researchers
knew who was getting the whey protein and who was
getting the placebo drink. There was no difference
between the daily protein, carbohydrate, fat, and total
calorie consumption between the two groups; the only
difference was a whey protein shake added before
and after exercise. So how much of an effect can two
little whey protein shakes make? The men performed
resistance exercise for 21 weeks; at the end of the study,
the subjects who consumed as little as 15 grams of whey
protein before and after exercise had greater increases
in muscle mass than the control group. >>
<< The group that consumed the whey protein before and
after exercise had greater increase in muscle quadriceps
compared to the control group. Of the muscle strength
variables, whey protein intake had a positive effect only in
isometric leg force production in the leg press (the increase
was greater than the control group). So here you have two
groups doing the exact same exercises and workouts, yet a
simple whey protein shake was the only difference for those
who got bigger.
Whey Protein and Carbohydrates Enhances Muscle
Recuperation!
After a workout, your muscles needed to be replenished with
nutrients to repair muscle damage—in simple terms, skeletal
muscle is like a sponge looking to soak to nutrients. That’s
why you want to consume a post-exercise whey protein/
carbohydrate blend. Complex carbohydrates such as those
found in sweet potatoes have been shown to play a crucial role
in lean muscle development, energy output, metabolic function,
and insulin release and muscle recovery. These carbohydrates
form muscle glycogen, the fuel that supports muscle contraction
and overall function. Additionally, by maintaining constant blood
sugar levels, they have been suggested to assist in the reduction
of fat storage and fatigue, while simultaneously supporting the
release of insulin—the body’s natural anabolic hormone essential
for lean muscle growth. Combining whey protein and complex
carbohydrates leads to enhanced insulin production, which acts
like a firehose to shuttle amino acids into muscle. A recent study
reported that post-exercise with a whey protein/carbohydrate
beverage with some added leucine resulted in a ~250 % greater
insulin response compared with a carbohydrate alone beverage.
Combining whey protein and carbohydrates can lead to
enhanced muscle recuperation from muscle damaging
workouts.
In a previous research study published in the journal of
the International Society of Sports Nutrition, researchers
had men perform a bout of eccentric leg exercise, which
is known to induce muscle damage. Performing eccentric
exercise results in large muscle trauma, muscle fiber
disruption, and cell swelling accompanied by an increase
in immune mediators rushing to repair muscle damage.
Following the resistance exercise session, participants were
randomized in a double blind placebo controlled fashion
into two groups: carbohydrate only or whey protein and
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carbohydrate. Participants consumed 1.5 g/
kg.bw/day supplement (30 grams consumed
immediately, and then once with breakfast,
lunch, in the afternoon and after the evening
meal) for a period of 14 days following a
heavy eccentric contraction based resistance
exercise session, consisting of 4 sets of 10
reps at 120 percent of maximum voluntary
contraction on the leg press, leg extension
and leg curls. The researchers reported
that the men consuming whey protein
isolate and carbohydrate beverage
supplementation elicited improved
muscle strength in the days following
contraction induced eccentric
muscle damage. The whey protein/
carbohydrate group also had less
markers of muscle damage, which may
be due to the potent antioxidant abilities of
whey protein, but also the higher leucine and
branched chain amino acid content of whey
may enhance muscle recuperation as well.
Protein/carbohydrate timing is essential,
especially when it comes to what athletes eat after
engaging in strength and conditioning training.
Eating a combination of carbohydrates and protein
within 30 mins post-workout helps maximize muscle
synthesis, muscle function and decreases muscle
breakdown. This occurs because this is the time
that muscles experience a heightened sensitivity
to insulin. Additionally, consuming the right
combination of carbohydrates to protein, in a
4:1 ratio, is associated with faster glycogen
replenishment in the muscles, better
muscle protein synthesis, reduced muscle
soreness and improved muscle strength
and body composition. Thus, the recipe
for optimal post-exercise recovery
is taking advantage of the 30 min
recovery window and choosing
foods that portray the 4:1 ratio of
carbohydrates to protein.
Sweet Potato Pie
Protein Shake
Ingredients
1 Cup (8 Ounces) Sugar Free Vanilla Coconut Milk
1 Scoop Sweet Potato Powder
1 Scoop 100% Whey Isolate
1/2 Teaspoon Ground Cinnamon
1/2 Cup Ice
Instructions
Place all ingredients in a blender or food
processor) and puree until
completely smooth.
doesn’t require as much digestion as
the other two forms of whey protein. In
addition, it is commonly used in medical
protein supplements and infant formulas
because of its improved digestibility and
reduced allergen potential.
got protein?
Although there is much
disagreement about this topic,
the truth of the matter is that
there is not one type of protein
powder that is the “best” for
everyone and every purpose.
Each type of protein has specific
beneficial properties that make
it desirable. Protein powders are
very popular for good reasons.
More convenient than highprotein foods like meats, fish,
eggs and dairy; either fat or
cholesterol-free or contain only
a small fraction of the fat and
cholesterol found in high-protein
foods; Helpful in ways beyond
merely supplying extra protein;
Great-tasting and can be used by
the whole family.
Protein intake that exceeds the
recommended daily allowance
is widely accepted for both
endurance and power athletes.
Concerning the benefits of
consuming one protein versus
another, most athletes can benefit
from a combination of different
types of protein powder in their
diets. The question is... which
protein is right for you?
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PROTEIN IS PROTEIN... NO...THINK AGAIN
JOSEPH PALUMBO
Director of Physical Performance
Evaluation of a protein is
fundamental in determining its
appropriateness in your diet.
Proteins that are of inferior
content and digestibility are
important to recognize and
restrict or limit. Similarly, such
knowledge will provide an
ability to identify proteins that
provide the greatest benefit. The
types of protein used in protein
powders can be divided into
two categories: animal source
proteins and vegetable source
proteins, animal source proteins
include milk protein derivatives
such as Whey, Casein, and Egg
white protein. Vegetable source
proteins generally include Soy
and Rice.
People who train for fitness,
health and sports and who care
about nutrition as we all should,
choose particular foods for
two main reasons: To increase
performance and to maintain
or improve health. Consuming a
variety of proteins in the diet is
the overall recommendation for
people undergoing resistance
training or weight lifting.
Knowledge is power. If you go to
work on your goals, your goals
will go to work on you.
Whey products have maintained
and continue their position as
the gold standard in proteins for
bodybuilding and muscle gain.
Athletes who combine soy and
whey protein in their nutritional
regimens may benefit from their
different rates of digestion and
amino acid absorption. Whey
protein digests more quickly,
while soy protein digests more
gradually. Together, they may
provide a more prolonged,
deliberate release of amino acids
to key muscle groups.
*Paul J. Cribb, Andrew D. Williams, Michael F.
Carey, and Alan Hayes. “The Effect of Whey
Isolate and Resistance Training on Strength,
Body Composition, and Plasma Glutamine”
International Journal of Sport Nutrition
and Exercise Metabolism. 2006, 16, 494-509.
Accessed October 11th 2013.
WHEY
There are three primary types of whey
protein: whey protein concentrate;
has low levels of fat and low levels of
carbohydrates. Whey protein isolates; is
further processed to remove all the fat
and lactose. And whey protein hydrolyses;
considered to be the “predigested” form of
whey protein as it has already undergone
partial hydrolysis - a process necessary
for the body to absorb protein, this form
Study published in the International
Journal of Sport Nutrition and Exercise
Metabolism, *whey isolate provided
significantly greater gains in strength,
lean body mass, and a decrease in fat
mass compared to supplementation
with Casein during an intense 10-week
resistance-training program.
Whey contains all of the essential amino
acids and is particularly high in the
branched-chain amino acids leucine,
isoleucine, valine and glutamine (an
immune-boosting amino acid). Whey is
CASEIN
Casein is a well-defined group
of proteins found in milk,
constituting about 80% of the
proteins in cow’s milk. While
quickly digested whey protein
is ideal immediately before
and after your workout to help
refuel recovering muscles, it’s
not optional for consumption
at bedtime when your body
typically goes without food
for hours. A slow releasing
protein is considerable more
beneficial to muscle repair and
re-growth during your sleeping
hours. Casein is exactly that - a
slow digesting protein that
takes 3-4 hours to reach peak
levels in blood amino acids and
protein synthesis and 7 hours
to become fully absorbed. Casein is the opposite
of whey. It is an insoluble, slow-digesting, milk
derived protein. Casein has been shown to be anticatabolic in several studies but has no effect on
increasing protein synthesis. And because casein
also makes you feel less full than whey, it offers a
great, between-meal protein snack.
SOY
Soy protein is a viable substitution for
meats. While meat is normally associated
with fat content, soy protein is not. Also,
soy protein contains all the amino acids
gained from eating meat, which are
an important part of reducing fat and
maintaining healthy muscles. However,
soy protein is not an ideal protein because
it is deficient in the essential amino acid
methionine. Methionine supplementation
benefits soy infant formulas, but
considered a fast acting protein. If you
consume a 30-gram serving of whey on
an empty stomach, levels of blood amino
acids peak about 1 hour afterwards
and return to pre-meal levels by 3-4
hours. This absorption profile makes
Whey a very Anabolic protein. In fact,
a whey protein meal produces a 68%
increase in protein synthesis. It is best to
consume a fast-acting protein like whey
immediately after an intense workout.
In fact, combining whey protein with a
high-glycemic carbohydrate is the ideal
post-workout meal. A growing number of
studies have found whey may potentially
reduce cancer rates, improve immunity,
reduce stress and lower cortisol, increase
brain serotonin levels, improve liver
function in those suffering from certain
forms of hepatitis, and reduce blood
pressure.
EGG WHITE
Egg white protein was the most popular
type of protein supplement for many
years before milk proteins surpassed its
popularity due to their better taste and
lower cost. Like milk proteins, Egg white
is also naturally very low in fat and
carbs. Egg white protein is cholesterolfree and an excellent choice for those
who wish to avoid dairy products.
RICE
Rice protein is a vegetarian protein isolate
that is an alternative to the more common
whey and soy protein isolates. Brown rice
can be treated with enzymes that will
cause carbohydrates to separate from
proteins. The resulting protein powder
is then sometimes flavored or added to
smoothies or health shakes. Rice protein
has a more distinct taste than most other
forms of protein powder. Like whey
hydrolysate, this flavor is not effectively masked by most flavorings;
however, the taste of rice protein is usually considered to be less
unpleasant than the bitter taste of whey hydrolysate. This unique
rice protein flavor may even be preferred to artificial flavorings by
consumers of rice protein.
apparently not food intended for adults
with an adequate nitrogen intake. Soy
protein content of another essential
amino acid, lysine, although higher than
that of wheat proteins, is still lower than
that of the milk protein casein. Including
soy protein in the diet on a regular basis
will continue to lower cholesterol over
time, producing healthier veins, blood
flow and a healthier heart. Doctors say a
drop of 1% in cholesterol amounts works
out to about a 2% drop in the risk of heart
disease. Eating soy foods may help lower
your LDL (“bad”) cholesterol by about 3%.
This alone makes a strong case for adding
soy protein to the diet.
Whey Protein Taken 3 Times a Day
Over the last year, scientists have come to
conclude that not all carbohydrates are the
same. For example, certain carbohydrates
are absorbed more rapidly and cause a
rapid release of insulin, whereas other
carbohydrates rich in fiber cause a slower
release. Much like carbohydrates, protein
function has been found to differ based
on protein sources. It has been reported
that whey protein can enhance weight loss
compared to soy protein and other sources
because of its high-branched chain amino
acid content. It can now be concluded that
proteins have different biological effects as
well. The branched chain amino acid leucine
signals intracellular pathways regulating
amino acid oxidation and gluconeogenesis4.
Whey protein (100 g) contains about 24 g
of BCAA5, which have been associated with
improved insulin sensitivity and satiety6.
The high BCAA content of whey protein
may make it superior for fat loss compared
to other proteins such as chicken or beef.
In the journal of Nutrition Research,
researchers reported that whey protein
could help reduce belly fat compared to
other protein sources.
Cuts 14% Abdominal Fat
of losing body fat (subjects taking whey protein lost
6.1 percent of their body fat mass). The whey protein
group subjects also lost significantly less lean muscle
mass compared to control subjects. Whey protein
may be the perfect fat-loss supplement when dieting
for an important event or for targeting fat loss while
maintaining lean muscle1. Since whey is nutrient dense
but relatively low in energy (~4 kcal/g), supplementation
is an efficient method to promote skeletal muscle
anabolism while promoting catabolism in fat cells
and therefore is hypothesized to improve both muscle
growth and fat loss.
A new study just released reported that whey protein
taken three times a day contributes to fat loss in the
abdominal region. The study examined the effects of
timed ingestion of supplemental protein (20-g servings
of whey protein, 3×/day), added to the habitual diet of
free-living overweight/obese adults and subsequently
randomized to either whey protein only, whey protein
and resistance exercise, or a whey protein and
Whey Proteins Inhibits
Appetite Signaling
Whey protein modulates several hormones
that are conducive for weight loss. The
researchers explained that whey protein
is a potent stimulator of Gastric Inhibitory
Polypeptide (GIP), also known as the
glucose-dependent insulinotropic peptide.
It is now believed that the function of GIP is
to induce insulin secretion. Relative to that,
it is known that whey protein is a strong
stimulator of GIP secretagogue, possibly
through bioactive peptides present in whey
or formed during its digestion. The appetite
suppressing effects of whey may be due in
part to the rise in GIP or thru some other
mechanism (i.e. mTOR).
Acute studies have reported that whey
protein isolate (60 grams per day) evaluated
over six months resulted in significantly
lower hyperinsulinemia (less fat storage
potential), lower cortisol levels (lean
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MUSCLE MEDIA
MARCH 2015
[protein and resistance exercise, intervals, stretching/
yoga/Pilates, endurance exercise lost significantly more
body weight and fat mass and gained a greater percentage
of lean body mass. In conclusion, the researchers reported
that exercise training and timed ingestion of whey protein
added to the habitual diet of free-living overweight/
obese adults, independent of caloric restriction on total
and regional body fat distribution, insulin resistance, and
adipokines.
3
muscle preservation) and reduced ghrelin release (satiety
enhancement). A previous study released in Nutrition
& Metabolism reported that people on whey protein
supplementation lost more weight than a control group
receiving maltrodextrins in conjunction with a calorierestricted diet. Each subject was instructed to consume
one supplement 20 minutes before breakfast and one
supplement 20 minutes before dinner. The whey protein
supplement contained 10 grams of protein per serving
as a combination of intact whey protein and peptides. It
also contained minerals that were purified from milk. The
control group received an isocaloric beverage containing
maltodextrin. After 12 weeks, weight loss was consistently
higher in the whey protein subjects, primarily the result
Whey Protein Shakes a Day Shed 14%
Abdominal Fat in the Obese
multimode exercise training program [protein and
resistance exercise, intervals, stretching/yoga/Pilates,
endurance exercise for 16 weeks. The three protein
ingestion of 23g of whey protein were (1) within 1 hour
of waking in the morning, (2) mid-afternoon or within
30 min following an exercise session and (3) within
2 hours of going to bed at night (total protein intake
ended up at ~1.3-1.5g per kg body weight).
Otherwise, all participants were instructed to consume
their habitual diet ad libitum throughout the 16-wk
intervention. At the end of the study, all groups lost
body weight, fat mass, and abdominal fat; however,
the group doing multimode exercise training program
1. Frestedt JL, Zenk JL, Kuskowski MA, Ward LS, Bastian ED.
A whey-protein supplement increases fat loss and spares lean
muscle in obese subjects: a randomized human clinical study.
Nutr Metab, (Lond). 2008 Mar 27;5:8.
2. Ballard KD, Bruno RS, Seip RL, Quann EE, Volk BM,
Freidenreich DJ, Kawiecki DM, Kupchak BR, Chung MY, Kraemer
WJ, Volek JS. Acute ingestion of a novel whey-derived peptide
improves vascular endothelial responses in healthy individuals: a
randomized, placebo-controlled trial. Nutr J, 2009 Jul 22;8:34.
3. Arciero, Paul J., et al. “Timed-daily Ingestion of Whey Protein
and Exercise Training Reduces Visceral Adipose Tissue Mass
and Improves Insulin Resistance: The PRISE Study.” Journal of
applied physiology (Bethesda, Md.: 1985) (2014).
4.Layman DK, Baum JI. Dietary protein impact on glycemic
control during weight loss. J Nutr 2004;134:968S-73S.
5. Cribb PJUS. Whey proteins in sports nutrition. Applications
monograph sports nutrition. US Dairy Exp Counc 2005;4:1-12.
6. Nilsson M, Holst JJ, Bjorck IM. Metabolic effects of amino acid
mixtures and whey protein in healthy subjects: studies using
glucose equivalent drinks. Am J Clin Nutr 2007;85:996-1004.
MONDAY (LEGS)
by Luke Leaman, Poliquin GroupTM
Although exercise scientists
like to discuss the importance
of long-term planning, the
average trainee is simply looking
for a quick fix to resolve a
particular issue. Perhaps an
arm specialization program? Or
a workout to add 20 pounds to
their bench press fast? Among
the most popular workouts are
those that produce the most gains
in lean muscle fast – and I have
just the workout!
First, let me assure you this
workout is legit and consistently
delivers great results. I’ve used
it on myself to prepare for NPC
physique competitions, where
I competed at a body weight
of 216 pounds with 4.5 percent
body fat and 20-inch arms. I’ve
also prescribed it to many of my
clients, including competition
physique athletes as well as
average individuals who were
highly motivated to look great
naked. In short, it works!
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MARCH 2015
Next, be aware this workout
requires sound nutrition. This
program, just by itself, will give
you good results in muscle gain.
But to add slabs of muscle, you
also need to follow my nutritional
advice and supplement protocol.
This program contains a high
volume of work – you are training
six days a week! – to ensure that
you not only gain muscle but also
lose a significant amount of fat in
the process. As such, you need to
do everything possible in terms
of diet and supplementation
to ensure you can adequately
recover from such training. Now
let’s get to the workout.
This workout is designed to be
used for one month, six days a
week, and the body part splits are
arranged as follows:
Monday: Legs
Tuesday: Chest and Delts
Wednesday: Conditioning
Thursday: Legs
Friday: Back and Arms
Saturday: Conditioning
Sunday: Re-feed and rest!
For each of the lifts in this
workout, I include a tempo
prescription to ensure you give
your muscles a precise training
stimulus. In prescribing tempo,
four numbers are used, such as
4210. The first number indicates
the seconds it should take to
complete the eccentric (or down)
motion; the second number
indicates the pause before the
concentric (or up) motion, which
is the third number; and the
fourth number indicates the
pause before the next repetition.
As an example, using a 4210
tempo in the bench press, you
take 4 seconds to lower the
weight to your chest, pause there
for 2 seconds, then rapidly push
the weight up in 1 second, and
immediately begin the next rep
(zero seconds of rest).
A1. Lying Leg Curl
(Toes in)
4 x 8-10, 5010, rest 75 seconds
A2. Heels-Elevated
Back Squat
4 x 8-10, 4110, rest 75 seconds
B1. Romanian Deadlift
(1 ¼ rep at the bottom)
4 x 10-12, 2021, rest 60 seconds
B2. Leg Press
(1 ¼ at the bottom)
4 x 10-12, 2021, rest 60 seconds
C1. Standing Calf Raise
3 x 12-15, 2110, rest 45 seconds
C2. 15-Degree Incline
Reverse Crunch
3 x 12-15, 2020, rest 45 seconds
TUESDAY (CHEST AND DELTS)
A. Medium-Grip Flat Bench Press
4 x 8-10, 4010, rest 90 seconds
B.
4 x 8-10, 4020, rest 60 seconds
C.
Dips
15-Degree Incline DB press Neutral Grip
D1. Standing DB L-Raise
4 x 10-12, 3030, rest 60 seconds
3 x 10-12, 3020, rest 10 seconds
3 x max reps, 2020, rest 75 seconds
D2. Seated DB
Overhead Press (Use D1 weights)
E1. Bent DB Reverse Flye
3 x 12-15, 3020, rest 10 seconds
3 x max reps, 2020, rest 75 seconds
E2. Prone 45-Degree
Elbows Out DB Row (Use E1 weights)
WEDNESDAY (CONDITIONING)
Prowler, 20 seconds hard, then rest 20 seconds. Repeat for 8 minutes,
followed by 25 minutes of steady-state aerobics
THURSDAY (LEGS)
A. Lying Leg Curl
(Toes out)
4 x 10-12, 3120, rest 60 seconds
B1. Machine
Hack Squat
4 x 12-15, 2020, rest 10 seconds
B2. Leg Press
4 x 12-15, 2020, rest 180 seconds
C1. Standing Calf Raise
3 x 12-15, 2110, rest 60 secondss
C2. Kneeling Cable
Reverse Crunch
3 x 12-15, 2011, rest 60 seconds
After this four-week cycle,
I suggest using a program
that focuses primarily on fat
loss, such as a German Body
Comp protocol that uses high
reps and short rest intervals.
Simply changing the exercises
in this workout and repeating
would not produce the same
results – and may even result
in overtraining. Keep in mind
that your body needs variety to
continue growing.
I realize I’ve thrown a lot at
you, but if you’re serious about
adding a lot of lean muscle fast,
this is the best program I’ve
found to get you on the fast
track to physical superiority.
FRIDAY (BACK AND ARMS)
A. Medium-Grip Chin-up
4 x 8-10, 4010, rest 90 seconds
B.
Single Arm DB Row
4 x 10-12, 3020, rest 60 seconds
C.
Straight-Arm Pulldown 4 x 12-15, 2011, rest 60 seconds
D1. Preacher Curl
Wide Grip
3 x 10-12, 3020, rest 60 seconds
D2. 15-Degree Incline
Triceps Extension
3 x 12-15, 2110, rest 60 seconds
E1. 45-Degree Incline
Hammer Curl
3 x 10-12, 2120, rest 60 seconds
3 x 12-15, 2110, rest 60 seconds
E2. Seated EZ Bar
Overhead Triceps Extension
SATURDAY (CONDITIONING)
40-second sprint alternated with 120-second walk/jog for
a total of 40 minutes
SUNDAY
Re-feed and Rest!
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MARCH 2015
During this workout I recommend three different
macronutrient ratios, as follows:
On Training Days:
Calories per pound of body weight: 13.5
Protein: 40%
Carbs: 40%
Fat: 20%
On Non-Training Days:
Calories per pound of body weight: 10.5
Protein: 50%
Carbs: 40%
Fat: 30%
On Sunday Re-Feed:
Calories per pound of body weight: 16
Protein: 30%
Carbs: 50%
Fat: 20%
For supplements, I consider these the
foundation: high-quality multivitamin
(no iron for men unless they are anemic),
elemental magnesium, zinc, fish oil,
probiotic and digestive enzymes. To
increase insulin sensitivity and activation
of anabolism, I also recommend alpha lipoic
acid, micro PQQ, cinnamon extract, green
tea extract, chromium polynicotinate, and
a creatine/beta alanine combo. I don’t feel
comfortable assigning dosages in an article;
the best course of action is to get a blood test
to determine how well your current diet is
serving your needs, then adjust supplement
dosages accordingly.
38g protein
eat better
By Yvette Pullara
11g protein
14g carbs | 16g fat
15g carbs | 0.4g fat
Protein Pancakes
INGREDIENTS
2 scoops Sweet Potato Powder
1 scoop 100% Whey Isolate vanilla
1/2 tsp baking powder
2 tbsp unsweetened applesauce
1
egg white
1 tbsp unsweetened almond milk or water
1 full drop vanilla stevia
1/2 tsp cinnamon
TOPPING (opt):
Protein Frosting: 1/2 scoop 100%
Whey Isolate vanilla mixed with 1
tbsp unsweetened almond milk or
water.
Chocolate Protein
“Cheese”cake
Sweet Spreads Cinnamon Roll
Coconutter
Sugar Free Maple Syrup
DIRECTIONS
Stir together. Pour batter onto a sprayed pan on medium
heat, and cook on both sides.
MACROS
for pancakes only (no toppings):
230calories
0.4gfat
15gcarbs
0.5gfiber
4.5gsugar
38gprotein
Sugar Free Chocolate Almonds
INGREDIENTS
Crust:
1 1/2 c 1/2 c 3 tbsp 2 tbsp 1 tsp 1/4 1 tbsp DIRECTIONS
1. Add crust ingredients into a food processor.
almond flour
unsweetened cocoa
honey
stevia
vanilla
tsp salt
coconut oil
Filling:
2c
raw cashews, soaked overnight
1 medium (1 c) zucchini, peeled & diced
1 tbsp coconut oil
1/4 c stevia
2 scoops 100% Whey Isolate Protein chocolate
1 tsp vanilla
2 tbsp water
1/2 tsp instant coffee granules (opt)
1/4 tsp salt
CHOCOLATE DRIZZLE (opt):
Sugar Free Dark Chocolate (1/8 c)
Approx 1 tsp Coconut Oil
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2. Press crust into a 9” springform pan.
3. Add filling ingredients into a food processor.
Blend until creamy.
4. Pour on top of crust.
5. Place in freezer for about 2 hours to set up.
6. Remove from freezer and prepare drizzle by
melting chocolate chips with 1 tsp coconut oil in
the microwave for about 30 seconds.
Drizzle onto cake. Slice and serve.
7. Keep refrigerated as it will become very soft.
MACROS
Serves 12
per serving without chocolate drizzle:
244calories
16gfat
14gcarbs
3gfiber
6gsugar
11gprotein
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