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• Use It Or Lose It – My #1 Problem With Supplements!

  Posted: December 17, 2011

  

  And so we find ourselves at #1! The “Top 5 Biggest Problems With Supplements” series concludes today and with it…an announcement that explains what’s been keeping me so busy these last few months (and has been one of my proudest accomplishments)! But that’s got to wait just another few moments here since I need to get one more thing off my chest! Read more »

  
  

• Supplements That Taste GREAT…Leave a Bad Taste In My Mouth!

  Posted: March 29, 2011

  

  I hope you’re enjoying reading this “Top 5 Biggest Problem with Your Supplements” series I’ve been putting together for you over the last week or so. Not so much in that the information makes you happy or puts a smile on your face (since, like me you’ve probably come to the conclusion that you’ve wasted plenty of money and time on crappy supplements in the past!), but more so in that moving forward…you’ll be much more prepared and armed to make smarter decisions when it comes to what you put in your body to assist your efforts in the gym.

  That said…if you didn’t already have a bad taste in your mouth about the information I wrote about in the first three parts…you will now (and ironically, it has to do with the supplements you have may have used or are using…that taste great!) Let me explain! Read more »

  
  

• GNConfusion – Read This BEFORE Your Next Trip To The Supplement Store

  Posted: March 25, 2011

  

  Now I want to start out this post by saying I have NOTHING PERSONAL and no ax to grind against any particular supplement store. I’m just relaying what I know to be true in an effort to continue to showcase what I feel is wrong with supplements today (and the industry in general). It just so happens that this post may offend certain people…and if it does that’s ok, as I believe it will help more than it will pi** off. That said, let me just come right out and say it…the “trusted” advice you think you’re getting from your supplement store rep might not always be as unbiased and helpful as you may have thought! Read more »

  
  

• #4 – They Put THAT in Your Supplements?!?

  Posted: March 25, 2011

  

  Competition and word of mouth marketing are the engine that drive the supplement industry. If it becomes known that someone gets great results from a product, then that person’s inner circle of friends is likely to want to get some for themselves. If that single person becomes ten people from the gym….the hum is likely to turn into a buzz, with quite a few members jumping on board the “new supplement” train. Project that word of mouth endorsement an a national platform (extra credit if you can throw in a celebrity endorser)…and you’re sure to have copycat companies rushing to steal the formulation to throw their own label on and call it “New and Improved”.

  But what happens if the word of mouth results are great…BUT…negative side effects are equally public! What happens then? Read more »

  
  

• #5 – The Supplement Puzzle (and it’s MANY pieces!)

  Posted: March 19, 2011

  

  To kick off the start of the “TOP 5 BIGGEST PROBLEMS WITH SUPPLEMENTS” series I had to address what I feel is one of the greatest confusions surrounding modern day supplementation. I say “modern day”, because science has certainly enabled us to do more with our bodies through new supplements than what our gym forefathers had to rely on raw eggs and whole milk to do! Advantage US….sort of! Let me explain! Read more »

  
  

• SPECIAL SERIES: What’s Wrong With Your Supplements?!?

  Posted: March 18, 2011

  

  What’s up everyone? As you know, I’m very much a big fan of feedback and taking the requests that YOU…my loyal TEAM ATHLEAN members want to hear more, see more (or even see LESS of….you know who you are out there dissing my youtube intros!) or learn more about. As you can imagine, the popularity of the Supplement Code Breaker was enormous and that tells me one thing…

  You want more information about SUPPLEMENTS! Read more »

  
  

• GLUTAMINE SUPPLEMENTATION – YOUR QUESTIONS ANSWERED

  Posted: August 17, 2010

  

  Should glutamine be part of your supplement list?

  No matter how much attention is paid to workouts, exercises, and the latest trends in conditioning or training devices…the topic often comes back to the one issue that burns strongly inside almost all exercise enthusiasts looking to build a better body and that is….supplementation!

  By far, one of the most well researched and popular supplements on the market (and also the subject of lots of questions) is glutamine.  Glutamine (or L-Glutamine) as it may be referred to, is an amino acid that is considered to be “nonessential” in that your body can produce it naturally.  That said, you do use up a LOT of this sucker when you’re working out….so lets just say it’s “Conditionally nonessential”!  Let me explain.

  Roughly 60% of the total amino acid pool in your body is comprised of glutamine, a large portion of which is found in lean muscle tissue. This stuff is in extremely high demand throughout your body for a number of important processes, and when you workout intensely, glutamine levels can drop by as much as 50%!

  While it can be found naturally in dairy products, fish, meats, beans and poultry…in order to receive a significantly beneficial amount you’d have to consume an extremely large amount of these foods. This is why supplementing your diet with extra glutamine is a good idea.

  While glutamine’s effects are not as dramatic as those of creatine, it is still a highly recommended part of a solid supplementation program. Unlike creatine, glutamine will not lead to any dramatic immediate effects. It won’t add 5-10 pounds of muscle in 2 weeks, or allow you to add 40 more pounds onto your squat. Glutamine, similar to protein powder, produces some of it’s greater overall gains as an effective “anti-catabolic” or recovery assistor….that in the long run (taken every day) can lead to some significant long term gains.

  Rather than directly building muscle on its own, glutamine will speed up the muscle-building process by limiting muscle breakdown.  It’s simple really.  Anytime your body undergoes physical stress (like lifting weights) it will not have to break down muscle tissue in order to obtain glutamine since it will already be provided with an external source you’re taking

  So how much and how often you’re asking?

  I would say that 5-10 grams everyday (1-2 teaspoons) is about right. If you use 10 grams, then you should divide the dose into into 2 servings of 5 grams to allow for maximum absorption.  Generally for those guys weighing less than 200 pounds I would stick to the 5 grams and for those over 200 pounds you can lean closer to the 10 grams.

  By far, the most important time to use a serving of glutamine is directly after your workout, ideally within 30 minutes! This is the time when your body is in a catabolic state and when muscle breakdown is occurring at its fastest rate. Supplementing with glutamine will help to reverse this process and switch your body back into an anabolic state so that muscle growth can take place.

  The second most important time would be right before bed. Although sleep is very important in the recovery process, the fact is that most of you will be going up to 8 hours without any food. Glutamine will help to minimize muscle loss during this time and will keep your hard-earned muscle tissue intact.  If that wasn’t enough, some research has also shown that taking glutamine before bed will increase the secretion of growth hormone, which we know as an extremely important anabolic booster.

  So the verdict is in…if it isn’t already, glutamine needs to be part of your overall supplementation plan.  Along with a multivitamin, omega-3 essential fatty acid, creatine, high quality meal replacement / post workout shake, and night time protein recovery shake….glutamine completes the picture and allows each of those to work to their full extent.  By promoting your body’s natural ability to recover and recuperate from strenuous workouts, this important amino acid keeps you always one step ahead of the recovery curve.  As we know…that’s a good place to be.  Allowing yourself to slip into a catabolic state for even a second can put you behind the eight ball and bring your results to a screeching halt.  Don’t let this happen.  Instead, keep the “anabolic express” chugging right along by adding some vitally important glutamine to your supplementation regimen today!

  Have you always found the topic of supplementation a bit intimidating?  Let the AthLEAN-X Training System make it “push button” easy!  The program tells you exactly what to take, when to take it and how much of each to ensure optimal results (without waste) and maximum carryover to your workouts.  See more at http://athleanx.com

  
  

• ALL PROTEIN SUPPLEMENTS AND PROTEIN POWDERS ARE NOT CREATED EQUAL

  Posted: July 26, 2010

  One of the most misunderstood concepts when it comes to supporting your gym efforts with good nutrition, is the important role that protein plays in getting the most out of your hard work!  I know you’ve probably all heard that you need to be getting protein in, in order to build muscle, but how much?  Well…again it depends on who you ask.  I’m a believer that, as long as you’re choosing high quality protein

  sources…you should be getting anywhere between 1.5 and 2 grams per pound of bodyweight.  Obviously in this scenario…a 150lb young hardgainer would want to be getting at least 225 to 300 grams of protein a day!   Yes…that sounds a bit overwhelming, but the results are worth the time it may take to figure out WHERE to get all this from.

  That said, I figured I’d take care of that second part for you!  I’ll tell you WHERE you can get it so all you’ve got to do is make sure you’re doing it! I know, sometimes that’s the hardest part.  But you can only lead a horse to water right?

  That said, the most important issue to cover is that there are LOTS of different forms of protein on the market…and each one has it’s own benefits.  In order to benefit YOU the most with this post I wanted to go over each of these and tell you WHEN SPECIFICALLY IN THE DAY you can take these to get the optimal muscle building benefit of each.

  First up is WHEY PROTEIN.  Whey protein alone doesn’t tell the whole story.  There’s Whey Protein Isolate, Whey Protein Concentrate and finally Hydrolyzed Whey Protein.  They are all the same in that they utilize the fast absorbing “whey” as the main source of the protein.  The difference is in the bioavailability of the whey in each (how quickly it can be absorbed and how much of it will actually be absorbed by the body).  Whey Protein Isolate is better than Whey Protein Concentrate in this regard, with about a 20-25% higher total absorption. That said, you will pay more for this.  When you consider however that you’ll actually be absorbing more per serving you’ll actually be able to cut back serving size a bit with the isolate so you may wind up spending the same amount of money for a superior product!  The Hydrolyzed version of this is considered the Roll’s Royce of proteins. This is because the process further breaks down the proteins into more usable and absorbable amino acids.  Keep in mind however, it hasn’t been really proven yet if this extra bit of bioavailability has been linked to faster muscle building.  To date, only our friendly lab rats have shown such benefits!  Knowing that you want to look more muscular than a lab rat…I might save my money and stick with either of the first two options!  Either way, because of it’s rapid absorption…you’re going to want to take your whey protein early in the morning to break the overnight fast and get some much needed aminos into your bloodstream and muscle cells as soon as possible.  This will break the catabolic state you were in from not eating for the last 8 hours or so.

  Next up is EGG PROTEIN.  Eggs truly are nature’s perfect protein.  When the yolk is eaten with the white you get every one of the essential amino acids and over 7 grams of protein in each egg.  Most eat 3 or more eggs at a time, so you’re looking at over 20 grams of solid protein in one cheap and easy to prepare option.  That said, you should exercise some caution with the yolks.  Even though the fats associated with eggs are of the “healthier” variety than that that you’d find in your potato chips, fried foods and processed foods…it’s still a good idea to limit the amounts here a bit.  Simple fix.  Just mix 1 yolk for every three eggs.  Now you still get the abundance of the aminos without overdoing the cholesterol and fats from the yolks.

  Next is something called MICELLULAR CASEIN.  No…I’m not talking about Verizon or ATT here…I’m talking about Micellular casein which is a protein that is derived from milk in an undenatured form.  What this mean to you and your body is that it is broken down MUCH MORE SLOWLY than Whey protein.  In fact, it can take up to 7 hours to completely break down and deliver the aminos from casein to your muscles.  You might be saying “Well what they heck good is that?”  I want to get the amino acids into my muscles fast so I can get them to recover quicker from a workout.  This might be true if you were talking about a post workout shake.  In that case you’d want to stick to the earlier discussed Whey Isolates.  BUT, recovery doesn’t just happen after a workout.  In fact, the majority of your recovery is going to take place while you’re getting your ZZZ’s!  And THIS is the perfect time to load up on your Casein. Take  it just before bed and ensure that you’ll be delivering a slow drip of recuperative proteins to your muscles when they need it the most.

  That said, here’s a little trick for you as well.  Skim milk contains something called calcium caseinate.  This is a derivative of casein and also breaks down verrrry slowwwllly!  As a matter of fact, it provides a bit more in the way of protein content than casein does.  Anyway, if you only have whey protein but want the benefits of slower delivery of the protein into your system that casein provides….mix the whey with skim milk and drink it that way. Now you’ll get a sort of “before and after” effect of the protein.  Early returns from the rapidly absorbed whey and a boomerang aftereffect from the more slowly digested calcium caseinate.

  Finally, there’s the much unheralded SOY PROTEIN. The biggest advantage of soy is that it provides the only plant based complete protein source and is therefore perfect for vegetarians.  Not only that, but it has been shown to have some heart protective effects as well, and since there is no milk product in it…it is a highly tolerable alternative to those that have problems with digesting lactose.

  So there you have it.  A breakdown of some of the most prevalent proteins on the market and those that are filling the shelves of your local supplement shops…and confusing you in the process.  Now you can sort through the mess without a bit more clarity, looking for the protein source that is going to fit YOUR specific needs.  My suggestion is if you struggle the most with eating solid food for breakfast…then make sure you’re getting your whey protein powder at least to help you get the aminos your body needs at the most crucial time in the day.  If on the other hand, your issues are eating badly at night and snacking on junk….then make sure you have a casein powder on hand to mix into a shake that can both kill your cravings and feed your muscle at the same time.  Whichever your weakness, you should now feel more prepared to make an educated decision.

  Stay Strong,

  Jeff

  Want to know more about the right kinds of food to be eating to support muscle growth?  Wish you knew EXACTLY WHEN certain foods can provide the most benefit to your muscle building efforts?  Find out all of this and more in the AthLEAN-X Factor meal plans that come with the AthLEAN-X Training System.  You can read more about both by clicking here

  
  

• WEIGHT GAINER POWDERS – THE FAST TRACK TO GETTING FAT

  Posted: July 13, 2010

  I get the question at least two to three times a week.  How do I put on weight fast? It’s usually asked with a sense of urgency that makes me feel sorry for the person asking…having sat in their shoes at one time (most likely in early high school if I can remember correctly), desperate to put not be the “skinny guy” any more.  As many of you are told when you head out to your local nutrition store (unfortunately stocked with people who know nothing about nutrition in most cases!), I was told that the ONLY way I’d be able to put on weight was to start pounding the powder…the weight gain powders.

  I have to admit, I was actually excited when I brought home my first container of this stuff.  It looked like I was getting ready to head to a construction site with a bucket of cement mix.  Who knew it would wind up tasting like it also?  I was excited to FINALLY be able to put my scrawny days of having no muscle behind me. The secret was in the morter…I mean….powder!

  Well, after taking it religiously for weeks and months, the only thing I noticed different about me was that I was losing the only thing that I really had going for me (my muscle definition) and it was doing nothing to build muscle.  It wasn’t supposed to be this way.  I was supposed to put on pounds of new lean muscle.  Fat chance.  Lean muscle?  No.  Fat?  Absolutely.  That ended that experiment.  From that day forward I decided to find the real way to add muscle without the bulk and believe me, knowing what I do now, it’s easy to see WHY those 10lb tubs of powder are better used for lifting when you don’t have dumbbells nearby than they are for putting on weight.

  Their number one problem lies in what’s in this stuff!  Have you ever really looked at the typical nutritional content in these things?!? Let’s just say that you might find a healthier combination in a fast food restaurant than you would in these things…and that’s no exaggeration!  Almost every one of the “weight gainers” has at least 200-300 grams of carbohydrates per serving!  Now you know I’m not against carbs..not in the least bit, but I am against sugary carbs.  Well, the sugar content in these powders is almost the entire 200-300 grams!! Can you believe that?  Just to put that in perspective that is around 6-7 coca-colas that you’re consuming every day if you take this stuff daily!  If that’s not bad enough…most recommend you mix them with whole milk (just in case the fat in the powder wasn’t high enough to begin with!).  Geez and I wonder why I was losing definition?!?  Not to mention, these things are supposed to help you build muscle.  They are filled with nothing but empty calories.  Even if there is some protein in there it’s like the “needle in the haystack” effect.  Good luck trying to find it and really, with that much sugar drowning it out, not really sure you’re doing yourself any favors with that protein anyway.  That’s like having a diet coke after eating fettucine alfredo for dinner!

  So I guess you can see the direction I’m going here with my answer to this weekly question I get.  I’m not a fan at all.  The way to natural and pure lean muscle growth (without having to unhealthily bulk up first) is to eat…guess what…real food.  Supplements definitely have their place.  In fact, the right ones will make your job of eating 6 times a day much much easier, and in the process, building pure muscle will become a cinch.  The right supplements have 200-400 calories in them, not 2000-4000!  So ditch those pails of pudge and use them to either feed a small army of twenty or to stand on when you need to change a lightbulb!

  Stay Strong,

  Jeff

  Stop being confused about what you need to do to put on pounds of healthy muscle without the fat.  CLICK HERE to learn more about the AthLEAN-X Training System and how proper eating can accelerate the results of your workout program by up to 300%!

  
  

• IS YOUR PROTEIN BAR REALLY A CANDY BAR?

  Posted: June 3, 2010

  

  When you think about eating a protein bar as part of a muscle building nutrition plan, what crosses your mind?  Aaagghh or Mmmmm?  If it’s the former, you’re probably making the wrong choice or eating a stale bar.  If it’s the latter, you either grabbed a Milky Way by accident or you grabbed one of those protein bars that tries to be healthy BUT is nothing more than a Milky Way in disguise!

  Well, that’s where I come in.  As your virtual trainer and nutrition coach I want to be able to help you quickly and confidently decide what protein bars you should be relying on and which ones should remain lying…on the shelf!

  So I put together my “F.A.S.T” Selection Guide to help you when making your protein bar buying decisions.  F.A.S.T. stands for Fats, Amount, Type and Sugars.  I’ll tell you how each one applies right now, and you’re going to want to pay close attention…because missing just one of these can leave you F.A.T. instead!

  1.  Fats - Here’s where the protein bar can quickly become the candy bar.  Basically flavor comes from one of two sources…sugars or fats.  In an effort to jump on the “anti-carb” bandwagon, many bar manufacturers have figured, “well…as long as we keep the carbs down we can do whatever else we want to boost up the taste.”  Sadly, the first thing they reach for is more fat.  Sometimes to the tune of 17 or more grams per bar!  That folks, is not a health bar but more like a stealth bar if you ask me!

  2.  Amount – What I’m referring to here is the amount or serving size of the bar.  Unlike most of the liquid supplements and juices that flood the market today and play games with the amount of servings per bottle, most of the protein bar serving sizes are realistic.  But don’t always assume that one serving size is one packaged bar.  I have seen a handful of sneaky attempts to pass off one bar as being 1.5 to 2 servings!  Huh?!?  Do they expect you to cut the bar in half?  Just make sure to quickly check that 1 serving size does in fact equal 1 bar to avoid being fooled by this all too common trick to keep the numbers from looking as bad as they really are!

  3.  Type – Very simply…what type of bar is this claiming to be?  Don’t just go by the name.  I have seen one very popular bar call itself a “body building bar” and “packed with protein” however on closer inspection there isn’t even 14 grams of protein in it.  Not what I’d call a protein bar.  Others will claim to be energy bars, yet have nothing in them but oats and flavoring.  Does this mean that your morning oatmeal can start calling itself Turbo Oatmeal?!?  Just be careful about the names of the bars and instead rely on the content to decide what TRULY is the supposed function of the bar you’re about to eat.

  4.  Sugars – Finally the secret ingredient!  No…nothing secret about sugar, just the fact that some protein bar manufacturers will have you believe that their bars are low sugar (but will pack them with 30 grams of the white stuff!).  That’s about 70% of what’s in a can of soda!  Trust me guys…that’s a LOT OF SUGAR! Remember, taste is going to come from either fats or sugars.  Try and stick with a bar that gets it’s taste from a combination of the two with 12 or fewer grams of sugar and 9 or less grams of fat.  This perfect blend will not only taste great still, but also treat your muscles (and belly) with the results you looked to them for in the first place!

  So there you have it guys.  Don’t attempt to buy your protein bars without first learning “F.A.S.T” and quickly how to spot a winner from a loser.  The ironic thing is in this game….the winners will help you lose (fat) and win (the attention of more  people as they admire the new muscles you’re growing!)

  Stay strong,

  Jeff

  Want to know what the best brands of protein bars are for building muscle?  Simply head to http://athleanx.com/getripped.html and see exactly what celebrity fitness trainer Jeff Cavaliere recommends to his top professional athletes.  It’s available as part of his AthLEAN-X Training System.  The only 90 day training system that can deliver you the body of a professional athlete…without actually having to be one.