arnold classic 2011

arnold classic 2011

lee priest signature

we need carbs

Anabolismo é uma etapa do Metabolismo

Anabolismo é uma etapa do Metabolismo
Antes de mais, é preciso saber a definição de anabolizante. Deriva da palavra Anabolismo que é uma das etapas do Metabolismo.

Segundo a definição encontrada no dicionário, metabolismo é o conjunto de transformações que as substâncias químicas sofrem no interior dos organismos vivos.

São essas reacções que permitem a uma célula ou um sistema transformar os alimentos em energia, que será utilizada pelas células para que as mesmas se multipliquem, cresçam, movimentem-se, etc. Ou seja, o metabolismo é o conjunto de reacções químicas responsáveis pelos processos de síntese e degradação dos nutrientes na célula.

O metabolismo divide-se em duas etapas: catabolismo (onde há degradação, ou “quebra” de compostos) e anabolismo (que é a síntese, ou seja, formação de compostos). Como tal a própria alimentação que o humano faz causa anabolismo ou a falta de alimentação poderá causar catabolismo.

Conclusão
Todos os produtos e marcas à venda da Prozis são de elevada qualidade e 100% naturais. Para que fique certo disso saiba que a nossa legislação não permite a venda de produtos ilícitos tais como esteróides anabolizantes.

catching up ... the news.

putting on reading!

studying a little!

Suplementação nutricional melhora estado nutricional de pacientes com Alzheimer

Suplementação nutricional melhora estado nutricional de pacientes com Alzheimer

Data: 28/10/2011
Autor(a): Rita de Cássia Borges de Castro
Fotógrafo: Rita C. B. Castro


Pesquisadores brasileiros da Universidade Federal de São Paulo (Unifesp) publicaram na revista Nutrition Journal estudo demonstrando que a suplementação nutricional via oral é mais eficaz do que apenas a educação nutricional para melhorar o estado nutricional de pacientes com doença de Alzheimer (DA).

O estudo foi prospectivo e randomizado que avaliou, durante seis meses, 90 indivíduos (≥ 65 anos) com doença de Alzheimer, divididos em três grupos: grupo controle (n=27), grupo educação (n=25) e grupo suplementação (n=26).

Os participantes do grupo controle foram monitorados por avaliações nutricionais mensais e não receberam nenhuma intervenção nutricional. A intervenção no grupo educação consistiu de um programa educacional voltado para os cuidadores de cada paciente, em que participaram de 10 aulas interativas entre os profissionais e cuidadores. As aulas foram desenvolvidas com temas relevantes para as necessidades de intervenção nutricional, tais como: a importância da nutrição na doença, mudanças de comportamento durante as refeições, refeições atraentes, constipação, hidratação, administração de medicamentos, deglutição, suplementação nutricional, falta de apetite e esclarecimento de dúvidas. Os pacientes do grupo suplementação receberam suplementação nutricional via oral (em pó diluída em água), duas vezes ao dia (totalizando 680 kcal) durante seis meses, além da dieta habitual. Todos os participantes foram avaliados mensalmente quanto ao estado clínico e nutricional.

O déficit cognitivo de pacientes com Doença de Alzheimer é considerado como fator de risco para perda de peso e desnutrição, aumentando o risco de infecções, desenvolvimento de úlcera de pressão e má cicatrização, o que pode prejudicar a qualidade de vida.

O grupo suplementação apresentou aumento significativo nas medidas antropométricas, como peso (p ≤ 0,001), índice de massa corporal (IMC, p ≤ 0,001), circunferência do braço (p ≤ 0,002) e área muscular do braço (p ≤ 0,013), em comparação com o grupo controle e educação. Ao final do estudo, o IMC do grupo educação foi significativamente maior em comparação com o grupo controle. O grupo suplementação também se mostrou superior a todos os outros grupos em relação aos níveis sanguíneos de proteínas totais que foram significativamente maiores (p =< 0,046) e na contagem total de linfócitos (p = 0,019).

“No Brasil, não existem estudos de pacientes ambulatoriais com qualquer tipo de suplementos nutricionais por via oral. No entanto, este estudo indica claramente que é importante que todos os profissionais de saúde, envolvidos no tratamento de pacientes com Doença de Alzheimer, sejam capazes de detectar a presença de déficits nutricionais. Isso permite que os profissionais de saúde encaminhem o paciente para um profissional de saúde qualificado, que possa instituir a intervenção nutricional adequada”, destacam os autores.

“A suplementação nutricional oral deve ser parte da dieta usual desses pacientes, como forma de fornecer nutrientes adicionais e, assim, contribuir para a melhoria do estado nutricional de pacientes com Doença de Alzheimer”, concluem.



Referência(s)

Pivi GA, da Silva RV, Juliano Y, Novo NF, Okamoto IH, Brant CQ, Bertolucci PH. A prospective study of nutrition education and oral nutritional supplementation in patients with Alzheimer's disease. Nutr J. 2011;10:98.

nutrition for real people

This article was written by Dave Picard, who is co-owner of American Fitness Wholesalers Incorporated, the New England Distributor of American Body Building Products. Dave has a degree in Health Science and Nutrition, and has won, placed and competed in several bodybuilding competitions. Dave has been involved with athletics all of his life, and one of his strongest interests is improving performance through training and nutrition. Self experimentation, working with others and plenty of reading are just some of the ways he increases his knowledge and awareness of the industry.

This is part two of Dave Picard's series in bodybuilding. The first part was about the Workout. The second part is about Nutrition.

Introduction

In my first article, I discussed training and the importance of generating high intensity while utilizing proper form and getting adequate rest. As important as training is, it is only a small piece of the overall pie that delivers success and progression in Real Life Bodybuilding. A much larger percentage of that pie is Nutrition. Nutrition is by far the most important factor and is almost always responsible for both success and failure in bodybuilding, and for that matter any and all fitness programs. In the following article, I'll lay out a basic nutrition program. With this program, you'll be able to figure out your daily Protein, Carbohydrate, Fat and Calorie needs. I'll also include some key tips on nutritional timing, metabolic enhancement and preferred food and supplement choices. So get ready! Bodybuilding for real people and real life results Nutrition 101 is about to begin

Daily Caloric Intake

This is an area that has been used and abused a lot over the past several years. At one point, high calorie diets are in and a year later low calorie diets are back in fashion. The same holds true for Proteins, Carbohydrates and Fats. Opinions seem like they're changing on a daily basis and they are! The following formula is tried and true. lf you follow it and make adjustments where they're needed, you can't help but to achieve nutritional nirvana. Many complex formula's for figuring daily caloric needs have been introduced. My formula is a simplified and effective version.

Take your current body weight or a realistic body weight goal (Up or Down), and multiply it by your desired factor (either 12, 15, or 18). If you want to lose weight or have a slower metabolism, multiply your weight by 12. For maintaining your current weight, multiply your weight by 15. And for hardgainers or those looking to gain weight, multiply your weight or desired weight by 18. This is a starting point for figuring out your daily caloric needs. (Example: Male who is 200lbs x 15 = 3000 calories per day, Female wh is 130 lbs x 15 = 1950 calories per day). You may need to adjust your caloric need by 50 - 100 calories per day should you stagnate and not be achieving your desired goals. This formula also works as a nice starting point for a bodybuilder looking to figure out the different caloric needs over the course of a year.

A Pre-Contest bodybuilder would use their desired body weight multiplied by 12. An off-season bodybuilder would use their weight or desired weight multiplied by 15 or 18 depending on how fast their metabolism is and how lean they want to stay in the off-season. I personally use my body weight multiplied by 15. This allows me to grow and stay very lean in the off-season. This formula works equally well for both men and women.

After figuring your daily caloric needs, you now need to figure out how many grams of protein, carbohydrates and fat you'll take in per day. Roughly 30-35% of your calories should come from protein, 50-60% from carbohydrates and 10-15% from fats. Each gram of protein or carbohydrate is equal to 4 calories. Each gram of fat is equal to 9 calories. Your calories should be partitioned somewhat equally throughout 5-6 meals or more per day. Higher calorie post workout meals are encouraged and will be discussed later in this article. Although vitamins and minerals will not be discussed in detail in this article, I do recommend everyone use some type of Mega Multi Vitamins or Vitamin Pack on a daily basis. Such supplementation provides daily insurance and eliminates the worry of meeting required needs for general health and recovery.

Protein

Protein is essential for the repair and growth of muscle tissues. The amino acids derived from proteins form the building blocks for all cells in the human body. Without protein, your organs, hair, nails, immune system and every other part of your body would not survive. Those who work out need to supply their bodies with enough protein to carry out the bodies regular day to day functions along with recovering from your daily workouts. Daily protein requirements for active people have been disputed for years between sports medicine professionals and those who decide on the US RDA's. My personal opinion and that supported and accepted by most sports nutritionists and bodybuilding experts is 1 - 1.5 grams of protein per pound of body weight. This is a perfectly safe and very effective amount. Any less and your recovery and growth will suffer. Higher amounts of protein don't seem to be any more beneficial, either.

Your protein intake should be approximately 30 - 35% of your total caloric intake. A 200 lbs male eating 3000 calories per day would want to consume 250 grams of protein per day, this would be 33% of his total calories. A 130 lb female eating 1950 calories per day would want to consume roughly 160 grams of protein per day, this would be 33% of her total calories. Your protein intake should be divided somewhat equally throughout all of your meals. If our 200 lbs male consumed 6 meals per day, he would want to consume 35-43 grams of protein per meal. If our 130 lb female were eating 6 meals per day, she would want to consume 20-30 grams per meal.

Best Protein Sources: Protein Powders and Supplements, Turkey, Chicken, Fish (White), Lean Red Meat, Egg Whites.

Carbohydrates

Carbohydrates are the bodies preferred energy source. For the purpose of this article, I will break them down into two categories: Simple carbohydrates and Complex carbohydrates, Complex carbohydrates are carbohydrates that are broken down slowly and elicit a mild blood sugar response. With the exception of post workout meals, complex carbohydrates should represent the majority of the carbohydrates in your diet.

Simple carbohydrates are only recommended during the first two hours following your workout. The reason for this is simple carbohydrates elicit a rapid rise and fall in your blood sugar levels. This not only causes you to feel sluggish and tired but it also causes such an insulin spike that the body begins to convert and store those simple carbohydrates as fat, sometimes even before the simple carbohydrates leave the liver. Needless to say you've triggered hormones that are more conducive to fat storage than they are to fat burning and muscle building.

However during that two hour period following your workout, often considered the post workout window of opportunity, your body and your muscles are very receptive to simple sugars. Spiking your insulin levels at this time will not only help to begin refilling all your depleted glycogen stores but will also help you recover and feel revived from your intense workout. It is believed that 60 - 80% of your glycogen replenishment (carbohydrate storage & replacement) needs to take place within two hours after training. In other words, the quicker you can get the carbohydrates into those hungry muscles, the better your chances of having a great workout the next time out. It only makes sense that simple carbohydrates would work the quickest and get the job done with no drawbacks. But remember this is really the only ideal time for simple carbohydrates in your diet. During all other time frames, complex carbohydrates will help you to sustain a nice steady energy level that delivers a steady flow of carbohydrates to the muscle.

Carbohydrates should make up 50-60% of the calories in your diet. As with proteins, you need to space your carbohydrates throughout your meals for the day. A good ratio would be 1 - 1.5 grams of carbohydrates per gram of protein in all your regular meals and 2-3 grams of carbohydrates per gram of protein in your two post workout meals. I mention two because one should come immediately at the gym usually in the form of a drink or bar or both depending on your size, and the other should come about 60-90 minutes later in the form of a meal at your home, office or other destination. These two meals should represent 30-45% of your total calories and carbohydrates for the day. If you use a higher carbohydrate pro workout meal (60-90 minutes prior to training), its perfectly fine to make adjustments in your other meals ratio's to balance out your daily percentages.

If you do eat foods that contain simple sugars, an easy way to combat the insulin spike is to simply make sure your eating complete meals. In other words, taking in protein with simple sugars, or for that matter any carbohydrates will slow down the absorption rate for a much more favorable and growth promoting blood sugar profile.

Best Complex Carbohydrate Sources: Oatmeal, Brown Rice, Beans, Hot Air Pop Corn, Green & Yellow Vegetables, Shredded Wheat, Yams, Sweet Potatoes.

Best Simple Carbohydrate Sources: (Post Workout). American Body Buildlng's Critical Mass, XXL, Bulk Force, Amino Force, Carho Force, Steel Bar's, Amino Power, Super Shakes (The product of choice depends on your size and caloric needs). Foods include Boboli Pizza with Fat Free Cheese, Whole Wheat or Buckwheat Pancakes, Whole Wheat Pasta's, Syrian Bread sandwiches with real turkey or chicken, etc.

Best Meal Replacements: American Body Building's High Voltage.

Fats

All the fat you need should occur naturally in your everyday diet. However, if your fat intake is extremely low (below 10%), I would recommend supplementing a tablespoon of flaxseed oil, olive oil or even a serving of peanuts just to make sure you get your essential fatty acids. Essential fatty acids do play a role in growth, recovery and day to day well being. My recommendation is your daily caloric intake consist of 10-15% fat.

Mid Night Meals

At one time or another you've probably been warned not to cat anything before bed or in the middle of the night because it will turn immediately to fat. This is Dead Wrong! One of the biggest mistakes a bodybuilder can make is to go 10 or more hours without eating. If you eat every 2 - 4 hours during the day to prevent catabolism, what logic could convince you to fast every night for 10 - 12 hours. This might be the easiest way to interrupt recovery and growth on a daily basis. The following recommendation might be the most important growth promoting tip you've ever received. Eat 1 - 2 times during the course of the evening. I'm not talking about a full meal but rather a small protein based meal. Carbohydrates are not all that important during the middle of the night simply because you're not doing anything but sleeping. However, protein will help to prevent catabolism and, during the all important Growth Hormone releasing sleep, promote anabolism. l'd recommend either drinking a protein shake, taking some amino's, eating 3 - 4 egg whites or having a cup of cottage cheese just before bed and then once again in the middle of the night when you get up to go to the bathroom. All you need is about 75 - 125 calories in each meal and don't forget to include them in your daily counts. Start eating in the middle of the night and you'll be growing around the clock, and don't worry, I guarantee you won't get fat.

Summary

As I stated in the beginning of the article, nutrition is by far the most important factor and is almost always responsible for either success or failure in bodybuilding and most fitness programs. Although very complex, a basic understanding can guide anyone in the right direction. As you progress in your bodybuilding and fitness programs and gain further understanding of the relationship between performance, recovery and nutrition, you'll be able to find certain nutritional strategies and manipulations that will help drive you to new heights. In future articles, we'll discuss such strategies and manipulations. Until the next issue, good luck to all and hopefully bodybuilding's nutritional jigsaw puzzle is a little easier for you to understand now.

cortisol

Control Your Cortisol: A Leading Muscle-Science Expert’s How-To Guide
Everything you need to know about the evil catabolic hormone!

Email More
by Pauline Nordin Jun 27, 2011

Training is my drug.

I train hard. I train heavy. I push the limits.

I work out six days a week. I work out twice a day.

All because I want to be buff and ripped.

But my training addiction has a downside. Training this often and this intensely not only appeals to my psyche, it also triggers the release of a hormone called cortisol, which is always looking for new bodies to shrink and "smoothify." (Yes, I invented that word.)

No wonder bodybuilders tell their children bedtime stories about the horrible hormone that will come and get them if they don't eat their spinach. Cortisol wants to break down your muscle and increase body fat, the very things that you hope to avoid.
I train hard. I train heavy. I push the limits.
I train hard. I train heavy. I push the limits.

To help you train hard and train often while escaping cortisol's clutches, I sat down and talked to my favorite muscle-science researcher, Jerry Brainum. He was the science editor at Muscle & Fitness for 10 years, has been a contributing writer at Ironman for 25 years, and consults on nutrition with world-class elite athletes such as Floyd Mayweather.

Pauline Nordin: There's growing interest in cortisol, namely in how to control it when you train very hard and frequently. But aren't there some good aspects to cortisol?

Jerry Brainum:

Yes. For one, cortisol is a primary anti-stress hormone. Without cortisol, you would go into shock and die if exposed to trauma.

Cortisol also plays an important role post-exercise, by helping to supply fat in order to power muscle-protein-synthesis reactions. So cortisol is definitely not all bad.
PN: Most serious athletes across sports train twice a day. For instance, swimmers train for hours, both morning and afternoon. How do they manage cortisol?

JB:

Any type of intensive exercise is capable of elevating cortisol. But athletes with the highest levels are usually those who overtrain. Overtraining is a form of stress, and in response to any type of stress, cortisol release is activated.

Ultra-long-distance runners probably have the highest cortisol levels, but keep in mind that cortisol release is modified by athletic experience. Those new to exercise or sports will secrete higher amounts of cortisol than more experienced athletes. One easy way to manage cortisol is to get sufficient rest between exercise sessions, and also enough sleep.

A higher protein intake, especially branched-chain amino acids, also helps with recovery.
PN: Do some people release and produce more cortisol than others? And is it an advantage or disadvantage?

JB:

Cortisol release is very high for those suffering from Cushing's disease, and deficient in those with Addison's disease. President John F. Kennedy was one of the more prominent sufferer of Addison's. Having excess cortisol is a greater disadvantage for those seeking athletic success because of its catabolic effects.
PN: Cardio is thought to result in tons of cortisol circulating in the body. Is that true? Or is weight training "worse?"

JB:

The effect of cardio exercise on cortisol has been greatly exaggerated. Levels begin to rise after an hour of aerobics. As for weight training, the more intense the exercise, the higher the cortisol release. But again, those more training experienced often show little or no change in cortisol. They've adapted.
You're not afraid of a aerobic exercise are you?
"You're not afraid of aerobic exercise, are you?"
PN: From a hormonal point of view, what's the best time to do cardio and weights?

JB:

Cortisol levels peak in the early morning, so exercising very early should result in higher cortisol output. Training in the evening produces the lowest cortisol response. But practically, it's best to train when you most feel like it or can fit it into your schedule.
PN: What do you think about cortisol testing? Pros and cons?

JB:

It's a good idea for endurance athletes or those engaged in either longer workouts or who train more than once a day. The only con is the cost of the test.
PN: What supplements help with cortisol control? And do they really work?

JB:

Phosphatidylserine has been suggested in some studies to support healthy levels of cortisol, with subjects taking 400 milligrams daily. Another supplement for this purpose is Relora, a plant extract.

Ingesting carbs during or post-workout also blunts cortisol release.
Can you combine Relora and phosphatidylserine, or is that too much?

JB:

Yes, you can mix it, but whether that would significantly increase any effect isn't known.
PN: What are signs of excessive cortisol production?

JB:

Water retention, bloat, excess fat in the central area (trunk) of the body, and failure to increase muscle size and strength. Cortisol promotes the release of myostatin, a protein that breaks down muscle.
Pauline doesn't seem to have any trouble with cortisol, does she?
Pauline doesn't seem to have any trouble
with cortisol, does she?"
PN: What are the signs of inadequate cortisol production?

JB:

Weakness, fatigue.
PN: What is the relation between cortisol and testosterone levels?

JB:

Cortisol has an inverse relationship with all anabolic hormones, including testosterone, growth hormone, and insulin. When cortisol is elevated, these other anabolic hormones are depressed, and vice versa.
PN: I've read that unfit people tend to release more cortisol than the fit. True, and if so, why?

JB:

The enzyme that converts an inactive form of cortisol into the active form is found in fat cells. So the obese tend to produce more cortisol. Whether this perpetuates the obesity is still a matter of debate among scientists.

But there are experimental drugs that inhibit the enzyme that converts inactive cortisone into the active form, and these drugs have shown beneficial effects against obesity in preliminary animal studies. Also, those who are fit are able to handle any type of stress more effectively than those who aren't fit.

As a result, fit people produce less cortisol even under stressful conditions.

panturrilhas

http://gease.pro.br/artigo_visualizar.php?id=47

routine dorian yates

Ava Cowan

Salada de cuscuz com ervilhas e menta

Salada de cuscuz com ervilhas e menta
Ingredientes para 4 porções:
- 2 ch. de cuscuz
- 4 ch. de água
- 2 c. (sopa) de azeite
- 1/2 c. (chá) sal
- 2 1/2 ch. de ervilhas frescas ou congeladas
- 1/4 ch. de pimentos vermelhos cortados
- 25 g de óleo de sésamo
- 2 c. (sopa) de molho de soja
- 4 c. (sopa) folhas de menta fresca picadas
- 1/4 ch. de salsa fresca picada
- sal q.b - pimenta q.b.
- sumo de 1 limão (ou lima)
- sementes de sésamo torradas (para guarnecer)

Preparação: Numa panela com tampa, levar o cuscuz, a água, o azeite e o sal ao lume. Quando ferver, baixar o lume ao mínimo até cozer. O cuscuz coze em cerca de 10 minutos. Convém ir observando a evolução para não queimar. Desligar quando toda a água evaporar. Adicionar as ervilhas e o pimento picado. Tapar a panela e deixar repousar durante mais 5 minutos. Misturar e transferir para uma saladeira. Adicionar os restantes ingredientes. Rectificar de sal e pimenta. Adicionar as sementes de sésamo antes de servir.

TRAINING TIPS

Team MuscleTech® pros like Branch Warren and Johnnie Jackson are obviously well-versed when it comes to building muscle that gets noticed. Here are some of their most hardcore tips on how to amp up your training sessions and finally build the shadow-casting body you want – and it's straight from Branch and Johnnie themselves!

Branch Warren:
"For big triceps, try Lying Skull Crushers with a tweak; point your elbows outwards rather than in tight and close together. This way, it doesn't kill your elbow joint and you can go real heavy while you hit the inside head of your triceps."

Johnnie Jackson:
"I recommend doing drop sets for biceps and triceps."

Branch Warren:
"To build a better chest, focus on incline exercises like barbell incline press or dumbell incline press. A lot of bodybuilders can build their lower chest but it's usually the upper chest that most have problems with. Also, I like to bring the bar high on my upper chest as close to my neck as possible when doing any barbell presses to really develop the pecs.

Another tip is to do dips, but rather than putting a dumbell in-between my legs I put a chain around the back of my neck – it's great for building up the chest."

Johnnie Jackson:
"I call it the 'kinetic chain.' It's about using all the muscles to help you lift the weight – to create a solid base underneath you that actually makes your legs help push the bench press up. So, plant your feet with your heels in line with your hips – it'll put a slight arch on the back and keep you up on your toes, but force your heels down into the ground. This will help to stabilize you a lot more and give you that kinetic chain. As a result, you'll be able to bench heavier, and heavier benching leads to bigger pecs."

Branch Warren:
"For a great shoulder pump that fries the shoulders, do Front Hold Raises. Sit on a bench holding a dumbell in each hand at your side with your palms facing in. Raise the dumbells in front of you and when you get to eye level, turn your palm so it's facing down and touch the dumbells together. Then bring the dumbells back out and turn your palms back in and then down so the dumbells are at your sides again."

Johnnie Jackson:
"Use a wider grip when doing upright rows to help with shoulder width. Also try upright rows after a chest workout – it'll help to add more shoulder width."

Branch Warren:
"When you do lat pulldowns don't go all the way up, just go about three quarters of the way. This will help keep tension on the lats and produce a much better pump."

Johnnie Jackson:
"If you don't already do them, I highly recommend doing deadlifts. It's a staple back movement that a lot of guys simply don't use. I would do them conventional and off the ground – it's usually where you have the most power. So, you heard it from me – Johnnie Jackson – do your deadlifts!"

Branch Warren:
"For huge quads try pulling a sled outside. I used to do it all the time when I was younger and have started doing it again the past six months. You put a weight belt on and a chain that hooks from your belt to the sled. You can pull the sled by walking backward or forward but try sprinting as fast as you can – it totally blows up your hamstrings and quads."

Johnnie Jackson:
"Doing squats on the balls of your feet works every muscle fiber in the quads. In the beginning it might be hard to do squats this way, so you may have to put a 25 lb. plate down and place your heels on it so you're on the balls of your feet. Doing squats on your toes helps you concentrate on putting more pressure on your quads. When you're performing any exercise for calves, on every rep, hold at the top of the movement for a thousand 'n one count to a thousand 'n two count. And then as you lower the rep, go lower than parallel to really stretch the calves out and give it a two count again. Doing this sort of rep helps you concentrate on your calves a lot more – forcing more blood into them and stretching your calves gives them more room for growth."

Branch Warren:
"To really fry your abs, lay on the ground flat with your feet up on a bench like you're going to do a regular crunch. Have someone straddle your feet and hold a 45 pound bar above you. Crunch up, grab the bar and go all the way back down holding it. Then go up again, hand the bar off and then back down again without it. Repeat this until you can't do anymore."

Johnnie Jackson:
"Do abs as much as possible. I used to do abs when I watched TV. When commercials would come on I'd get down on the floor and do as many crunches as I could, and when my show came back on I'd get back on my couch. Abs are one of the muscle groups you can actually overtrain and have them look better for it."

Branch Warren:
"If you're going to be a bodybuilder, you have to get used to eating the same thing day in and day out, and you have to be consistent with your eating. I've always cooked my own food so obviously it can get boring, but when I got married a few years ago my wife Trish starting cooking my meals for me and they taste ten times better. She knows how to tenderize the meat and spice some of the meals up but still keep them healthy. So you can enjoy eating the same foods day in and day out, you just need a good cook who can make even healthy eating pleasurable!"

http://feeds.feedburner.com/blogspot/iqvh