https://bodybuildingsecretslive.com Sifting through the muscle-building myths, misconceptions and hype, so you don't have to. Fri, 10 Jan 2014 04:30:47 +0000 en-US hourly 1 http://wordpress.org/?v=3.8.1 Uncensored bodybuilding and fitness information in a podcast format (audio) on topics like nutrition, training and supplements. Marc David clean Marc David [email protected] [email protected] (Marc David) All Rights Reserved Marc David's Bodybuilding Secrets Blog bodybuilding,nutrition,workout,weight,muscle,fat,cardio,natural,fitness,health,exercise,training Natural Bodybuilding with Marc Davidhttps://bodybuildingsecretslive.com/images/UBLPodcast144x144.jpg https://bodybuildingsecretslive.com TV-G Gift Ideas for Almost Any Respectable Bodybuilder https://bodybuildingsecretslive.com/offtopic/gift-ideas-almost-respectable-bodybuilder/ https://bodybuildingsecretslive.com/offtopic/gift-ideas-almost-respectable-bodybuilder/#comments Mon, 09 Dec 2013 01:08:41 +0000 https://bodybuildingsecretslive.com/?p=3853 Question: Dear Marc, My SO is really into bodybuilding.  Being female, I’m cool with it as he looks great but I have no idea what would say that I get this sport and I support him.  Do you have any gift ideas for my bodybuilding boyfriend? Answer: So it’s a gift for bodybuilders you want? [...]

Natural Bodybuilding with Marc David

]]> Question:

Dear Marc,

My SO is really into bodybuilding.  Being female, I’m cool with it as he looks great but I have no idea what would say that I get this sport and I support him.  Do you have any gift ideas for my bodybuilding boyfriend?

Answer:

So it’s a gift for bodybuilders you want?  Male or Female, here’s a great list for that special bodybuilder.  These are a list of must have items or items that make working out more enjoyable, safe and fun.  Price varies as some are inexpensive but most if not all are under $100.  Any serious bodybuilder either has some of these, most of these or the luckiest of them all, all of these.  But every single idea on this list is useful to anybody who’s serious about building muscle (gym time, cook time, rest time).

Magic Bullet

The Magic Bullet can be found almost anywhere.  It’s a blender but smaller.  So less of a cleanup.  It can make most shakes and mix up protein quickly.  It’s great for those times when you want to add protein to something a bit more substantial but don’t want the hassle of pulling out the full blender and making a huge mess.

Gym Bag 

Everybody could use a good gym bag.  The brand is up to you.  Look for something with reasonable weight to it but not so huge that everybody is going to trip over the thing.  I don’t know of a single serious bodybuilder who doesn’t carry a bag.  Seriously.  Stuff it with a towel, protein shaker or other goodies if you want.

Adidas Power Trainer Lifting Shoes 

Not inexpensive but the best shoes I’ve ever used for lifting.  Working out and doing squats and deadlifts in shoes made for running is a mistake.  But almost everybody does it because most people do not realize there are shoes made for weight lifting.  These shoes give you a nice stable surface so there’s no sideways movement or instability.  The cushion provided by running shoes is actually detrimental to leg exercises.  Get them a pair!  There’s other alternatives but look for shoes made specifically for weight training.

Arnold’s Encyclopedia of Bodybuilding 

Makes a nice coffee table book if nothing else.  It’s a classic.  This may be more male specific and it might make your mom mad knowing Arnold is hanging around.  Quick!  Hide the maid.  Anyway, still makes a good gift for anybody who’s into classic bodybuilding. There’s lots of good information, loads to read and exercises for when you get bored or you gym gets rid of stuff.

Burn the Fat Feed the Muscle

The classic 2003 ebook that started it all, revised and updated and now in hardcover!  Hits the bookshelves on December 10th.  This is the only book they’ll ever need on nutrition.  It’s good for your mom looking to lose weight or an aspiring teen bodybuilder.  This isn’t some fad diet.  It’s what I wish I had 20 years ago so I wouldn’t have wasted so much time trying all kinds of gimmicky booshit.  Totally good book, worth it and will apply to the bodybuilder looking to build muscle or burn fat.  If they don’t have this one, they should.

Blender Bottle Sport Mixer 

Everybody could use a good BPA free shaker bottle that will last.  This is dishwasher safe and includes a stainless steel mixer ball.  It will handle all the different types of protein out there.  I’m willing to be it would have mixed up that 1980′s crap I used to drink that clumped. Even if they have have one, everybody can use a 2nd, 3rd or 15th shaker bottle.

Foam Roller 

Almost everybody should be using one especially to loosen up the IT band but almost nobody does.  It’s painful!  But this little device really makes leg day bearable.  You use this for self massage.  There’s a number of different exercises you can do with this foam roller. You’ll be amazed at how the pain in some areas goes away.  Some gyms have them, most bodybuilders don’t.  They’ll be confused at first but a quick search will reveal just how many things you can do with this seemingly simple piece of hard foam.

Storage Containers

If they are serious about building muscle and burning fat or just eating right, they will need some storage.  Prepping meals the day before and storing them is essential.  Plastic baggies only go so far.  Like the gym bag, it’s a must.  The nice thing about these type of storage containers is you can get them BPA free and in various sizes.  Even if they own some, who can’t use more?

Lifting Straps 

My favorite pair of lifting straps!  Versa Straps are by far superior.  You’ll probably lose your arms before your grip gives out.  Very safe, very sturdy.  If your lifter is using those leather old school straps or nothing at all, this is a huge and very nice upgrade.

Need more ideas?  The list goes on.

And there you have it.  If you need a gift for bodybuilders, there’s something on the list for everybody, male or female, beginner or advanced.  I’ve been training for over 20 years and it’s take me that long to accumulate most of these things.  I can’t say I use them all every day but I use them all at some time during the year.  It’s just part of being a bodybuilder. Having the right equipment to do the job.

 

Natural Bodybuilding with Marc David

]]> https://bodybuildingsecretslive.com/offtopic/gift-ideas-almost-respectable-bodybuilder/feed/ 1 magic bullet gym-bag weight lifting shoes Arnold’s Encyclopedia of Bodybuilding BurntheFatFeedtheMuscle protein-shakers foam roller tupperware lifting straps Lose Weight in a Week Guaranteed https://bodybuildingsecretslive.com/weight-loss/lose-weight-in-a-week/ https://bodybuildingsecretslive.com/weight-loss/lose-weight-in-a-week/#comments Mon, 14 Oct 2013 22:42:51 +0000 https://bodybuildingsecretslive.com/?p=3836 Lose weight in a week you say?  Is it possible?  Is it safe?  Is it legal? Not only is it legal but it’s safe and involves no drugs (unless you consider carbohydrates and sugar a drug).  This non-revolutionary method has been used by thousands of bodybuilders for decades to get ready for a contest.  It’s [...]

Natural Bodybuilding with Marc David

]]> Lose weight in a week you say?  Is it possible?  Is it safe?  Is it legal?

Not only is it legal but it’s safe and involves no drugs (unless you consider carbohydrates and sugar a drug).  This non-revolutionary method has been used by thousands of bodybuilders for decades to get ready for a contest.  It’s been used by many diet experts that took the contest prep idea too far and turned it into a lifestyle.  It’s been used by average people to strip away fat and weight without even knowing what they were doing. And it’s part of a preparation phase for people looking to gain weight.

So what is this ultra super secret revolutionary method to lose weight in a week?  Let’s make the definition of a week to 10 days.  7 days is almost enough but add on just 3 more and you’ll notice a significant change in your body.

Lose Weight in a Week Guaranteed

Eliminate usable carbs— all carbs except fiber—for 10 days.  Ultra-low carb for 10 days—all day every day.  It’s like carb backloading for weight gain without the carbs.

Taking away carbohydrates from the diet to somebody who’s never done it or not used it, offers up a few surprises.  To the uninitiated person, the changes can be subtle to dramatic and when confused they are likely to stop.  They quit in a few days because they don’t realize the experience is normal.  Let’s break down what happen during the 10 days so you have a full understand of what happens during this phase and why things happen.

So what was my weight loss doing low carb for 1 week?

I went from 182 to 178 in a week by following the steps below.  I felt fine (minus a couple of days) and my training in the gym didn’t suffer.  It did surprise me as I’d be indoctrinated to believe you needed carbs pre-workout or you wouldn’t have the energy.  Not true.

Lose Weight in a Week Phase 1:  Days 1-4

In about 3 days, your body will burn thru it’s glycogen stores.  Maybe longer if you are totally inactive or shorter if you are some super athlete (runner, long high volume gym sessions).  I laugh when people tell me they need to eat carbs before a workout for energy. Do they not understand the body stores energy for more than a few hours?

You store about 3 grams of water for every 1 gram of carbohydrate.  So as your glycogen stores start to deplete from using your stored energy (carbs), you’ll lose water weight. Most of the weight loss is water at this point (~60%) and the rest is fat.  Expect that weight gain to come back when you start eating carbs again and filling up your reserves.

So the first 4 days or so, most of the weight lost will be water as your glycogen stores are used but there will be some fat lost.  Don’t expect miracles yet!  But you are on your way the lose weight in a week promise.

Lose Weight in a Week Phase 2:  Days 3-6

Now that your body’s reserves are nearly drained, you’ll start to produce ketones.  These ketones are going to be used for short duration exertion and brain function.  Somewhere around the 6th day, the ketone production reaches a peak.  Some call this a cross over point where your body has no more carbohydrates to burn but ketone production lags a bit behind.  This phase is where people complain that low carb diets make you mentally foggy. It’s here where you might experience those common symptoms. You are changing your body’s primary fuel source.  You didn’t think that came without any noticeable effects?

Lose Weight in a Week Phase 3:  Days 7-10

“Body, please stop using carbohydrates for energy and use ketones.  Thanks!”  It’s referred to as fuel reorientation.  You’ve run out of carbohydrates for energy long ago, you started producing ketones and now you are using them as fuel.  But when’s the last time you used that fuel transport?  Probably at infancy!

At this point you are using a new fuel source.  The mental lethargy from the last stage should be over and you’ve successfully adapted to life without carbs.   Congratulations, your certificate in is the mail.

Go weigh yourself, you’ve lost weight in a week guaranteed!

Read This Before You Get Too Thrilled

So you can lose weight in a week but here’s my own take on this.  I think the low carb lifestyle isn’t for everybody.  While I did the 10 day preparation phase myself, I would not want to make this into a long term lifestyle.  Eliminating your body’s primary and most efficient fuel should is a mistake.

Carbohydrates are critical to proper athletic functioning.  I’m not saying it’s impossible to live sans carbs and perform at high levels but I am saying it’s not efficient nor fun unless that’s your thing.

Carbohydrates are the most anabolic substance you can take legally.  If you are seriously about building muscle fast, a low carb lifestyle is not the way to go.

That being said, this is the lose weight in a week method that worked wonders for me.  I used it for my carb backloading experience and I lost almost 7 pounds in 10 days!

I’d look at the carb-nite solution for a more realistic approach to limiting your carbohydrate intake if you are looking to lose weight vs carb eliminating entirely.

Additional Tips to Lose Weight in a Week:

Be Fit, Stay Strong!

Marc David – CPT

Natural Bodybuilding with Marc David

]]> https://bodybuildingsecretslive.com/weight-loss/lose-weight-in-a-week/feed/ 2 lose-weight-in-a-week Burn the Fat Feed the Muscle Video Review https://bodybuildingsecretslive.com/book-reviews/burn-the-fat-feed-the-muscle/ https://bodybuildingsecretslive.com/book-reviews/burn-the-fat-feed-the-muscle/#comments Fri, 11 Oct 2013 14:05:33 +0000 http://50.116.99.151/~mda1125/bodybuildingsecretslive.com/?p=763 Video Review of the 2013 Edition of Burn the Fat Feed the Muscle! Click the Play Button Below to Get the Whole Story The Easiest Way to Burn Fat Just Became the Easiest Book to Read… Before leaving for a family vacation, I received an email from Tom Venuto.  It read.. “Send me your address [...]

Natural Bodybuilding with Marc David

]]> Video Review of the 2013 Edition
of Burn the Fat Feed the Muscle!

Click the Play Button Below to Get the Whole Story

The Easiest Way to Burn Fat
Just Became the Easiest Book to Read…

Before leaving for a family vacation, I received an email from Tom Venuto.  It read..

“Send me your address again.  I want to send you something.  Save me the search.  I have it somewhere.”

I didn’t think much of it.  I’ve known Tom for about 10 years (swapped bodybuilding stories over a steak in San Francisco, worked out a couple of times, hiked and even drove by a vineyard once).  He’s not only a personal friend but really the driving force for my fitness career and mentored me along the way on numerous occasions.

When I got back home, there was a media style USPS envelope from Mr Venuto. Intrigued, I ripped it over and saw the not yet released hardcover edition of Burn the Fat Feed the Muscle!

Tom sent me a signed review copy of Burn the Fat Feed the Muscle!  I wish I had this on the plane.  I figure this would be an excellent chance to go back to school and do a book review like I used to do in 5th grade.

1. What was the author’s purpose in writing Burn the Fat Feed the Muscle?

In the preface is Tom’s mission statement which sums it up.

I will coach and inspire as many people as possible to strengthen and transform their bodies and reach all their health and fitness goals, the natural way.

2. Did the author make a logical argument?

This isn’t a diet book, Burn the Fat Feed the Muscle is a book about solid, sensible nutrition.  It’s how you’d eat for life, every day, without fads or gimmicks.  Something they should teach children in school.

3. Did the author keep you interested?

Burn the Fat Feed the Muscle is a book about a subject that requires a college degree. Tom tells a story.  It’s easy to read and very interesting.  It isn’t like any other book on the subject that has this many details and yet reads easily.  It’s unique in that aspect.

The way he approaches the subject is a mixture of storytelling mingled with facts.  For a non-fiction book this reads like a mystery novel at times.  It’s intriguing and a few cases, I swear there’s a cliff hanger!

4. Share a quote or two from Burn the Fat Feed the Muscle.

Page 262:  “The secret to fat loss is not exercise.  It’s not what foods you eat either.  The ultimate secret to fat loss is achieving a calorie deficit, and consistently staying in that deficit until you reach your goal.”

5. Share a favorite part of the book.

Chapter 18 comes to mind.  It’s about Advanced Strategies!  It covers the psychology of a training or nutrition stalemate.  Details are given exactly how to break thru each kind.  Once you have your calorie baseline down pat and you make progress, everybody stalls at some point.  That’s when the real frustration sets in.

This is where Burn the Fat Feed the Muscle differs in almost every case.

Very specific options are given in fine detail about nutritional sticking points to training to cardio.

How do you break thru when your body refuses to change and eating less isn’t an option (or maybe not one in this case?)

There’s even a section on carb cycling (low carb advantages and disadvantages) that we know bodybuilders have used for decades to get ultra-lean.

It’s like nothing is held back.

6. What did you like most about the book?

If a person bought this book, they would never have an unanswered question.

It truly is the Fat Loss Bible and then some.  Everything is covered.  I couldn’t think of anything that wasn’t touched upon even after trying some really experimental programs over the years.  It’s very structured but with enough flexibility that is covers just about any situation.  Men, women, children, elderly, just starting out, advanced athlete, looking to lose fat, maintain weight or build muscle.  Dude covers it all with fine detail but without the boredom.

7. What did you like least?

The lack of pictures.  I’m a big believer in photos.  There really aren’t any to be found.I would have loved to see a few young “plump” Tom photos of his college beer drinking days! Or photos of how to do an exercise.  Even photos of food would be nice but the meal descriptions and portion sizes are good enough to give anybody with an imagination of what it would entail.

But really, it’s not necessary.  It’s the only thing I can think of that I “liked the least” about Burn the Fat Feed the Muscle.

Apparently the photos are available on the Burn the Fat Feed the Muscle website as mentioned in the sections that describe the plan.

8. What will be your lasting impression of the subject?

The preface and the story of how Tom’s journey began and how Burn the Fat Feed the Muscle became to be.  After knowing him for 10 years and him being at my house swapping bodybuilding stories, I thought maybe he told me something he’d never told another soul.  Truthfully, the preface is his story and he doesn’t hold anything back.  It’s the most honest account of somebody’s fat to fit story I’d read.

I recall buying the ebook about 10 years ago.  I printed it out and brought it along on a business trip.  On both legs of the flight, I just couldn’t put this book down.  I had my yellow highlighter and was practically making the book yellow.  It was a real eye-opening experience at the time and I’d never read anything like it before.

9. Did you learn something new from the book?

About page 76 of Burn the Fat Feed the Muscle there is a section on developing your own personal formula or philosophy.  It’s explained that you take your own experience, absorb what is useful, reject what is useless and add anything of your own.  Even with this book of how to get lean and everything clearly stated as fact in a how to guide… there’s still room to adjust to suit your needs.

It’s not some indoctrination manual or some absolutist type nutrition book that forces you to live a certain way.

It’s how to live life and enjoy almost everything imaginable to get to your dream body but with the flexibility to still apply your own changes.

There’s no diet book that allows that and most books about nutrition are very strict.  Do this, it’s a fact and if you stray, you’ll fail.

I had forgotten this section existed when I read it 10 years ago.  Although it could have been added during one of the revisions.  Goes to show, always improving, making a great product even better.

10. What did you think of the cover of Burn the Fat Feed the Muscle?

The girl didn’t have enormous fake boobs or some skimpy strip club outfit.  The guy has a normal, non-steroid body.  4 pack, slight 6.  But one of the most real covers I’ve ever seen.  It’s realistic and obtainable.  Not some Mr. Olympia bullshit.  Hate those books where it’s by a “natural bodybuilder” but they use some non-natural athlete on the cover.  That’s deceptive and plays into the psychology of what people want to see.  This cover is about reality.

The body images shown are actually obtainable by normal human beings without superior genetics or drug use.  It is refreshing given the phony nature of this industry.

11. Would you recommend Burn the Fat Feed the Muscle? How would you rate it?

Always have, always will.  I just recommended it tonight to a high level trader friend of mine in New York.

He said he wanted to get nutrition down first.  I told him buy this book and you’ll never need another book on nutrition again.. Ever.

Option 1:  Order direct at Amazon.com

Option 2: Order from the Official website and get special bonus materials

Be Fit, Stay Strong!

Marc David – CPT

Natural Bodybuilding with Marc David

]]> https://bodybuildingsecretslive.com/book-reviews/burn-the-fat-feed-the-muscle/feed/ 0 Burn the Fat Feed the Muscle by Tom Venuto - Video Review 11 point video review of the 2013 Burn the Fat Feed the Muscle by Tom Venuto. Step by step nutrition program. burn the fat feed the muscle,tom venuto,burn the fat feed the muscle BurntheFatFeedtheMuscle Carb Back Loading Explained https://bodybuildingsecretslive.com/videos/carb-back-loading-explained/ https://bodybuildingsecretslive.com/videos/carb-back-loading-explained/#comments Tue, 08 Oct 2013 14:27:27 +0000 https://bodybuildingsecretslive.com/?p=3821 If you are looking for the definition of carbohydrate backloading,  then watch Carb Back Loading explained by Ben Pakulski.  As much as I wanted to do my own video, Ben did such a great job, I didn’t want to add to the clutter of useless videos on the subject from people who’s only objective is [...]

Natural Bodybuilding with Marc David

]]> If you are looking for the definition of carbohydrate backloading,  then watch Carb Back Loading explained by Ben Pakulski.  As much as I wanted to do my own video, Ben did such a great job, I didn’t want to add to the clutter of useless videos on the subject from people who’s only objective is to sell you a book.

Imagine that.. videos and blog reviews from people who want to make the affiliate commission off a product they’ve never personally tried.  I made mention in a previous post about my intention to try out Carb Backloading and I’m glad I did.  But first…

Watch Carb Back Loading Explained

Thanks Ben Pakulski for the simple explanation.

In a nutshell, Carb Backloading is…

Additional Resources:

Of all the bodybuilding nutrition programs I’ve followed, this was by far the most fun and easiest to fit into a lifestyle.  While it is controversial, you can make it a very clean eating program and just time your carbohydrates around your training.  I had fun because it allowed me to do things most plans would not but you can eat healthy and stick to the plan. It is not a diet, just a method of timing nutrition.

Any questions not answered in the video or the FAQ, feel free to comment or drop me an email.

Be Fit, Stay Strong!

Marc David – CPT

Natural Bodybuilding with Marc David

]]> https://bodybuildingsecretslive.com/videos/carb-back-loading-explained/feed/ 0 Carb Back Loading Explained by Ben Pakulski Carb Back loading explained in simple terms by a world class professional bodybuilder. Easy to understand. carb backloading,carb back loading explained Meal Plans from Bulkbites – Easy to Create Online for Free https://bodybuildingsecretslive.com/nutrition/meal-plans/ https://bodybuildingsecretslive.com/nutrition/meal-plans/#comments Sun, 06 Oct 2013 19:32:30 +0000 https://bodybuildingsecretslive.com/?p=3818 Bulkbites bills itself as an easy to to create meal plans sites with pre-loaded recipes with the ability to upload and create your own.  As the community grows, so does you ability to drag and drop meals that fit your macronutrient needs. If you want 200g of protein a day, with 200g of carbs and [...]

Natural Bodybuilding with Marc David

]]>

Bulkbites bills itself as an easy to to create meal plans sites with pre-loaded recipes with the ability to upload and create your own.  As the community grows, so does you ability to drag and drop meals that fit your macronutrient needs.

If you want 200g of protein a day, with 200g of carbs and low fat?  This site will custom tail meals to fit that goal.

Easy to Create Meal Plans Online for Free

Same thing but you want vegetarian options?  It will work.

The one thing most people don’t realize is that meal planning is easy but should be customized to the individual.  None of the pre-packaged plans today fit the bill.  They list foods you need to eat, maybe include a grocery list and some type of manual to swap out foods but generally, they are one size fits all plans.  And we all know that never works.

What if you are living in another country where meat and poultry is expensive?  Or it’s hard to obtain?  Or you are vegetarian?

You can Make Custom Meal Plans

This online meal plans option by Bulkbites might actually work for everybody involved.  As the site grows, so do the options to make your own custom meals using somebody’s recipe along with your own to create the ultimate meals for your custom needs.

This type of option normally costs $400.  Many online meal plans have a USDA list of foods but you have to make up the plans by combining your own foods.  While that will work it assumes you know how to combine foods to make a good tasting meal.  For those of us who are not chefs, it’s just plain old chicken, rice and a veggie.  Boring!

You either type in your own macronutrient options and start making your plan or the site will ask you for some information and use standard formulas to create your optimal macronutrient ratios for you.  Nutrition is so important that most people get it wrong.  If they do get it right, they are stuck with the same old boring meals week after week.  Here’s an option to create custom meals, save them, share them and build upon a community.

I’ve come across several meal plans in my journey and most of them will work for some people but not others.  Or they list a USDA food database and allow you to mix and match but that only goes so far.  Here’s a great, visual representation of food, that allows you to create your own custom meals (not a list of foods) and submit your own and use others for the most enjoyable food experience possible.

Go add some foods!  I’ll take some of the recipes on this site and add them as well.  Who knows how this turns out.  Might be the most mouthwatering experience yet!

Be Fit, Stay Strong!

Marc David – CPT

Natural Bodybuilding with Marc David

]]> https://bodybuildingsecretslive.com/nutrition/meal-plans/feed/ 0 bulkbites How to Make Apple Oatmeal Snack Bars https://bodybuildingsecretslive.com/bodybuilding-recipes/how-to-make-apple-oatmeal-snack-bars/ https://bodybuildingsecretslive.com/bodybuilding-recipes/how-to-make-apple-oatmeal-snack-bars/#comments Sun, 29 Sep 2013 19:42:09 +0000 http://50.116.99.151/~mda1125/bodybuildingsecretslive.com/?p=1371 This apple oatmeal snack bars is a quick and easy option for those who can’t cook (raise my hand) that need a fructose (sugar) fix but want it to healthy and loaded with protein. Apple Oatmeal Snack Bars: Makes 4 Servings Ingredients: • ¾ cup oatmeal • ¼ cup oat bran • 6 egg whites [...]

Natural Bodybuilding with Marc David

]]> This apple oatmeal snack bars is a quick and easy option for those who can’t cook (raise my hand) that need a fructose (sugar) fix but want it to healthy and loaded with protein.

Easy to Make Snacks – Apple Oat Bars

Apple Oatmeal Snack Bars:

Makes 4 Servings

Ingredients:

• ¾ cup oatmeal
• ¼ cup oat bran
• 6 egg whites
• 1 scoop (30g) vanilla protein
• 2 tablespoons unsweetened apple sauce


• ¼ teaspoon of baking powder
• Pinch of stevia
• Pinch of cinnamon
• 2 apples, diced
• Drop of vanilla extracts

Directions:

1. In a blender, mix all the ingredients (except for the apples). Blend until the mix gets thick and pour in a big bowl.
2. Add the apples to the mix and stir (with a spoon or a spatula)
3. Pour the mix in a baking dish, and cook at 350oF until cooked (about 30 minutes). Cut in 4 equal bars.

Nutritional Facts:

(Per Serving)
• Calories: 161
• Protein: 17g
• Carbohydrates: 21g
• Fat: 1g

Cut up into squares and enjoy your apple oatmeal snack bars!

Be Fit, Stay Strong!

Marc David – CPT

Natural Bodybuilding with Marc David

]]> https://bodybuildingsecretslive.com/bodybuilding-recipes/how-to-make-apple-oatmeal-snack-bars/feed/ 1 apple-oats-snack-bars Easy to Make Snacks - Apple Oat Bars Carb Backloading Fights Cavities https://bodybuildingsecretslive.com/offtopic/carb-backloading-fights-cavities/ https://bodybuildingsecretslive.com/offtopic/carb-backloading-fights-cavities/#comments Sat, 28 Sep 2013 17:49:06 +0000 https://bodybuildingsecretslive.com/?p=3773 Could carb backloading help fight cavities? During my last dental cleaning the hygenist flat out said, “Wow, there’s nothing really here.  I’ve never seen anybody with so little plaque.” In all my years of going to the dentist, this was by far the easiest, no scraping I’ve ever had in my entire life!  I had [...]

Natural Bodybuilding with Marc David

]]> Could carb backloading help fight cavities?

Caries develop as carbohydrates are fermented by mouth bacteria to acids causing demineralization of the teeth.

During my last dental cleaning the hygenist flat out said, “Wow, there’s nothing really here.  I’ve never seen anybody with so little plaque.”

In all my years of going to the dentist, this was by far the easiest, no scraping I’ve ever had in my entire life!  I had no caries!

Dental caries, also known as tooth decay or a cavity.

The Start of My Hypothesis

I had some ideas in my mind why my cleaning went so well but I never really understood them until I saw the slide above.  When I did, it made sense.  Let me explain.

I travel frequently to various health and fitness seminars where I see none of my peers.  These type of seminars are not about bodybuilding or supplements.  They are given by the people working in various industries related to the sport I love but way behind the scenes.

In this particular session given by the American Association of Candy Technologists called “A Spoon Full of Sugar … Helps the Medicine Go Down” there was a presentation by Stefanie Ringo of Cargill.  Her presentation was called “Pros & Cons of Sugar and Sweetener Alternatives.”

She didn’t know it but she just told me why Carb Backloading helped me get the best dental cleaning of my life.

Carbohydrate Fermentation

On the slide above it says “Caries develop as carbohydrates are fermented by mouth bacteria to acids causing demineralization of the teeth.”

Here’s what an entry in Wikipedia says about the process.

Bacteria in a person’s mouth convert glucose, fructose, and most commonly sucrose (table sugar) into acids such as lactic acid through a glycolytic process called fermentation. If left in contact with the tooth, these acids may cause demineralization, which is the dissolution of its mineral content. - Source

Hypothesis:

Limit the time carbohydrates would be on my teeth compared to a typical diet.  This leads to less bacteria from carbs that could ferment.

Experiment

Eat my carbs after my workouts up until bed.  Limit the time carbs would be on my teeth at any given time without changing the regular brushing schedule.

Conclusion

Carb Back Loading Helps Fight Tooth Decay

It seems to me that no matter what nutritional protocol you follow, if you simply utilize carbohydrates as a fuel timed around your training with brushing after such an intake, you may have better dental checkups.

Be Fit, Stay Strong!

Marc David – CPT

Natural Bodybuilding with Marc David

]]> https://bodybuildingsecretslive.com/offtopic/carb-backloading-fights-cavities/feed/ 0 Caries Blender Bottle – BPA Free Protein Shaker https://bodybuildingsecretslive.com/offtopic/protein-shaker/ https://bodybuildingsecretslive.com/offtopic/protein-shaker/#comments Sun, 22 Sep 2013 01:08:00 +0000 https://bodybuildingsecretslive.com/?p=3469 The Blender Bottle makes a great protein shaker.

Natural Bodybuilding with Marc David

]]> Looking for a better protien shaker?

Blender Bottle – BPA Free Shaker

 Pros:

Cons:

Blender Bottle by Sportmix

Be Fit, Stay Strong!

Marc David – CPT

P.S. – I’ve got 2 of these protein shaker bottles and they have outlasted all the others in my arsenal.  While I like the automatic protein shaker (or the concept) this has always been my go-to bottle.

Natural Bodybuilding with Marc David

]]> https://bodybuildingsecretslive.com/offtopic/protein-shaker/feed/ 0 protein-shakers My Video Review of the Fusion Mixer https://bodybuildingsecretslive.com/videos/video-review-fusion-mixer/ https://bodybuildingsecretslive.com/videos/video-review-fusion-mixer/#comments Sun, 08 Sep 2013 21:55:55 +0000 https://bodybuildingsecretslive.com/?p=3743 When I received this thing called the Fusion Mixer, I’d never owned an automatic protein shaker cup.  Never had the need really and probably still do not but it was nice to be able to quickly mix up a drink intra-workout or after. Pros: easily mixed protein not too bulky smooth mixing action Cons: uses [...]

Natural Bodybuilding with Marc David

]]> When I received this thing called the Fusion Mixer, I’d never owned an automatic protein shaker cup.  Never had the need really and probably still do not but it was nice to be able to quickly mix up a drink intra-workout or after.

Pros:

Cons:

After 4 months of use, this just stopped working.  At that point, I’d lost the battery cover but it still worked.  What I believe happened was mixing up protein and other “sticky” substances without quickly rinsing it out, caused build-up around the mixer.  It started to stick.

Eventually, no amount of cleaning made it work again and it seemed like the gears were slipping as well.

Fancy fitness gadget that was cool but not hardcore enough to last 1/100 of a regular shaker bottle.  For all intents and purposes, it’s just easier to bring in shaker bottle with some type of mixing ball that will do the same and never break down.

10 out of 10 for coolness but 2 out of 10 for longevity.

Update - Try the LaCuisine Tornado Portable Mixer or the Fit & Fresh CleanTek Power Mixer Pro.

Be Fit, Stay Strong!

Marc David – CPT

 

Natural Bodybuilding with Marc David

]]> https://bodybuildingsecretslive.com/videos/video-review-fusion-mixer/feed/ 2 My Video Review of the Fusion Mixer • Natural Bodybuilding with Marc David Video review of the Fusion Mixer. One of my all-time favorite automatic protein shakers automatic protein shaker,best shaker cup,portable mixer,shaker cup,fusion mixer I’m Fat – You’re Fat – We’re Fat – No I’m Not https://bodybuildingsecretslive.com/offtopic/im-fat-youre-fat-fat-im/ https://bodybuildingsecretslive.com/offtopic/im-fat-youre-fat-fat-im/#comments Tue, 03 Sep 2013 00:29:28 +0000 https://bodybuildingsecretslive.com/?p=3602 Seriously several times a day my mind convinces me that I’m a bit chubby, to a bit leaner today, to convincing me I need to go low calorie or low carb for a few too if I want to get serious in the gym, I need to be in a surplus. Somebody once said, “listen [...]

Natural Bodybuilding with Marc David

]]> Seriously several times a day my mind convinces me that I’m a bit chubby, to a bit leaner today, to convincing me I need to go low calorie or low carb for a few too if I want to get serious in the gym, I need to be in a surplus.

Somebody once said, “listen to your body.”  I agree, you should.  But for the love of life…

IGNORE your mind!

It’s psychotic at times and there’s 15 different personalities in there all trying to sabotage your goals.

Have a Clearly Defined Plan in Writing

The best thing you can do is have a plan and stick to it.  This almost eliminates that noise that goes thru our brains every day telling us to do something else.  If you have a plan and it’s written down, it’s a million times easier to focus than allowing your mind to wander and your hands to pinch around your midsection.  Next thing you know, you’re mind has convince your body you are indeed to fat and you start cutting.

Long story short.. 7 months later you look in the mirror and wonder why you haven’t made any freaking progress for all the hard work!  Well genius, the answer is right in front of you. Too many “people” telling you what to do on a daily basis allows for no progressive change. One day you are carb loading, the next you are carb back loading followed by a 1000 calorie deficit day.

And you wonder why some people don’t make progress?

Most don’t have a plan and if they do, it’s muffled out by the constant screaming of the inner voices telling you to do something else.  In a typical day, my own body is a machine but it’s bugged several times by my mind and it’s nefarious tricks.  If I sit down and one piece of flesh even thinks about going over my waist, that is the day I’m going on a cutting diet!  But if I do a workout and don’t have the energy, I’m told (inside) that I need more carbs and I’m not eating enough.

I’d Come to the Conclusion My Right Hand is the Problem

Today I broke out my Fitbit online and started tracking what I’m eating.  My body has been telling me to eat more but my mind is convincing my right hand as it pinches my stomach that I don’t want to do that.  So I don’t.  And here Fitbit’s online calorie tracker is saying I’m not nearly eating enough (which is true and will actually make me put on fat at the expense of lean muscle).

If this is too long, didn’t read (TL;DR) let me be clear.

You might be surprised at the facts and how it shuts off your mind’s many voices that are telling you the wrong information and making matters worse.  Listen to your body but don’t let your mind convince it until you have those facts in front of you.  If you do, your beliefs soon become your reality and you’ll act accordingly.

Be Fit, Stay Strong!

Marc David – CPT

Natural Bodybuilding with Marc David

]]> https://bodybuildingsecretslive.com/offtopic/im-fat-youre-fat-fat-im/feed/ 2 Fake it Till You Make it https://bodybuildingsecretslive.com/offtopic/fake-till-make/ https://bodybuildingsecretslive.com/offtopic/fake-till-make/#comments Thu, 29 Aug 2013 21:23:47 +0000 https://bodybuildingsecretslive.com/?p=3598 At some point you’ve head the phase, “fake it till you make it.”  This could be in regards to almost anything.  I’ve heard it in the context of becoming a better author.  Maybe you’ve heard it regarding public speaking. But maybe you’ve not heard it in relation to bodybuilding and building the body of your [...]

Natural Bodybuilding with Marc David

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At some point you’ve head the phase, “fake it till you make it.”  This could be in regards to almost anything.  I’ve heard it in the context of becoming a better author.  Maybe you’ve heard it regarding public speaking.

But maybe you’ve not heard it in relation to bodybuilding and building the body of your dreams.

Most people I talk to seem to think they need the ..

Before they even start to think about getting more fit or whatever the goal is.  They feel they need everything in order before taking that first step.  They want to be the expert before they start the journey.

Whatever you are doing today, no matter what your dream is… you should just fake it till you make it.  Meaning, start eating better than before, start training and do it whenever you can.  Forget supplements and focus on the small changes.  Stop looking at the big picture and focus on something you can do right now, today that is better than something you did yesterday.

If you start to think you can’t do this, let me give you an insight.  Without being a psychologist, I can tell you from decades of experience, your body changes your mind.  As you make these small changes, your body will change.  When it changes, your self doubts will diminish.  What you thought was impossible to do will start to seem easy.  How you see yourself in the mirror every day does have an influence on how you see yourself and what you believe you are capable of.

Making small changes will lead to big changes.  The journey of a thousand miles begins with one step.  The body of your dreams begins with 1 minute of exercise a week, that becomes 2, that becomes 5 that becomes a routine, then a habit then 60 minutes easily multiple times a week.

Can doing a little bit of exercise a few minutes in a day really change your life in a meaningful way?

Can becoming a bodybuilder or getting the physique you want truly start with the idea of faking it till you make it?

Our bodies change our minds

… and our minds change our behavior

… and our behavior changes our outcomes.

Maybe instead of faking it till you make it … it should be phrase as fake it until you become it.

Start working out and making small changes like you know what you are doing.  As times goes on, you’ll learn, you will progress and within a shorter time frame than you probably think, you will become it.

Fake it Until You Become it

For those who don’t like to read, let me leave you with this …

Tiny tweaks –> BIG CHANGES

Great physiques are forged over years with up and downs.  The people you see in magazines have put in long hours over years for a split second for a photograph.  The few you see in the gym that seemingly make a decades worth of progress in a month, are not to be found 5 years later.

Even after working out for over 20 years, when I get a bug to make a change, I start with tiny tweaks knowing that if I just add 1 session of intense cardio a week, it will turn into 2 and as I cut 100 calories there it will be 500+ in short order.  At the end of 2 months, I’m on a path to get lean without having to do much except make small changes that surmount to massive momentum.

Be Fit, Stay Strong!

Marc David – CPT

Natural Bodybuilding with Marc David

]]> https://bodybuildingsecretslive.com/offtopic/fake-till-make/feed/ 1 bodybuilder_in_the_mirror Extraordinary body-building tips for beginners https://bodybuildingsecretslive.com/guest-blogs/extraordinary-body-building-tips-beginners/ https://bodybuildingsecretslive.com/guest-blogs/extraordinary-body-building-tips-beginners/#comments Thu, 29 Aug 2013 01:38:45 +0000 https://bodybuildingsecretslive.com/?p=3596 This is a guest post by Diana.  These days she contributes on Devrover.com A beginners first few strides into the adult world of bodybuilding is usually inspired by the shots of their favorite sportsperson or movie star displaying a series of muscles that makes you think that bodywork is no less an art in terms of [...]

Natural Bodybuilding with Marc David

]]> This is a guest post by Diana.  These days she contributes on Devrover.com

A beginners first few strides into the adult world of bodybuilding is usually inspired by the shots of their favorite sportsperson or movie star displaying a series of muscles that makes you think that bodywork is no less an art in terms of labor or commitment. However, there is more to this form of art than just pumping weights and hitting the gym. Exquisite bodybuilding is a tough road layered with strict regimen, regularity, resistance, and sacrifice.

1. Diet

Diet is one of the most challenging issues that hold the entire regimen of bodybuilding to its near perfection. A right diet will see you through the entire program and soar ahead through all stages with least complications. Consult a nutritionist to help design your own customized diet plan. Stay clear of the magic wand called supplements. You need to consider that whatever they are claiming, are all advertising gimmicks at the end of the day. Regardless of all publicity stunts a high dose of protein and nutrients from food are vital to carve a well-structured body than anything else. Take into account the prime consideration here is your health that you are playing with and once you damage it, no amount of regret can get it back to you.

2. Discipline

Without discipline, no regimen will work to benefit your goals. All good things require a balance of judgment, flexibility, and discipline. Discipline means a commitment that you are now ready to sacrifice the things that are not important and concentrate only to those that are beneficial for your body. This means no hanging out with friends after work, no aimless guzzling beer or junk food, no clubbing all night, or giving in to passing whims and fancies. You have to abide by your routine. Rest properly, eat quality food, and abide by the rules set by your instructor in practicing. Discipline in exercising is also necessary. You cannot go as you like it. You need to follow your exercise regimen to the perfection. Keep a written instruction copy of your regimen nearby while exercising and follow it without improvising on your own. Consult your instructor in case you want a change in pattern, reps, or form.

3. Training regimen

The training schedule need not be long and taking your all day. The trick needs to be on intensity or quality of the time spent and not the quantity of time. An hour per day, three to four days a week is more than enough. The rest days, in between, are crucial to repair the tearing and wearing of the muscle tissue to get maximum benefit from the workouts. Moreover, using the correct format is also vital. The beginner has to concentrate on technique more than weights. Learning the best techniques is by keeping to very low or no weights for the first few weeks and concentrate on getting the form correct.

4. Dedication

A high level of exercise does not necessarily mount up to a well-carved physique. It is the time that you invest that forms the basis of a well stacked body. Patience, perseverance, and time play a big role to carve that structure of yours. There will be times that you need to exercise mental stamina than physical strength to see through your strict regimen. These are the testing times. Only those with high degree of dedication will see through these stages. Along with dedication, you need to be ready to give up momentary impulses, cravings for food or activities that might be detrimental to your health. Moreover, patience is also very vital, as there is no quick way to achieve good results. You need long torturous hours of practicing and redoing the same acts repeatedly to gain the best result.

5 Never say no

While doing reps of weight training you will get to stages when your muscle weakens so much that you cannot finish a particular rep to its full cycle. Here it is crucial that you do not give up as the entire effort and effect will be lost fully. The trick is to find a way to complete the set without stopping through half way. You can reduce the weights or change to another position to complete the whole set.  Instead of giving up halfway because of spent or sore muscles, continue the set in a easier mode to be able to push your body to redefine the limits. This pushing forward is what lifts you to the next level and wipes off stagnation in growth rate.

6 Build it up stack by stack

It is very important to develop through your regimen as you progress to build up endurance and power. To get that endurance built into your system you need to build up the stamina slowly but effectively. That means you are not stuck to the number of reps and steel plates you started with. Progress the number of reps and weights in combinations as you evolve with building the shape of your body in quality. It almost takes a week for each muscle group to wake up and respond to the call of action. So concentrate on each muscle group once per week. Moreover, a beginner usually wants it too much and too fast. They tend to be super adventurous and ambitious on the first day itself and load up the bar with plates. This is not recommended as it might cause severe body injuries that can cripple you for life. Go slow, no matter how tempting it is. Build up slowly stack-by-stack to raise the capabilities of your body. Increase the weights and reps slowly with each passing week to induce stress to your muscle and help it grow.

7 Extensive researches for newer techniques

There are loads of techniques and approach methods to the art of bodybuilding. Often the magazines and the freely available advice from friends are the only things you rely on to gain more understanding of the subject. Here you need to realize that none of these sources are reliable or has much scientific knowledge. The magazines are mostly refined forms of advertisements for accessory companies, gym instructors, and muscle building supplements. Do not give importance to the gimmicks and tricks they recommend to gain faster than usual pace. You need to consult true professional instructors to be on the right track. They will lead you towards your goal in a realistic and harmless manner that will not jeopardize your future health status.

Now that you have made up the mind to stack up the mass and bulge the curves, there should be nothing holding you back. Concentrate and remember to take baby steps into this new world rather than rush and push and cause severe injury that can sometime last a lifetime. You need to be patient and give respect to the years of experience your mentors have behind them while they instruct you on your new riding passion. While weight training might take the center stage, concentrate on cardio and abs as well.

This Post is written by Diana. She is a writer/blogger. She writes articles on Technology, social media, wordpress, Gamification, responsive design and software development etc. These days she contributes on Devrover.com

Natural Bodybuilding with Marc David

]]> https://bodybuildingsecretslive.com/guest-blogs/extraordinary-body-building-tips-beginners/feed/ 2 body building guest-blog Overnight gym success tips for beginners https://bodybuildingsecretslive.com/guest-blogs/overnight-gym-success-tips-for-beginners/ https://bodybuildingsecretslive.com/guest-blogs/overnight-gym-success-tips-for-beginners/#comments Thu, 15 Aug 2013 03:44:20 +0000 https://bodybuildingsecretslive.com/?p=3592 This is a guest post by Diana.  These days she contributes on Devrover.com Going to the gym is one of the most important fitness regime for every person. It needs to be part of everyday activity to keep your physical and mental make-up fit, hale and healthy. Today’s society and lifestyle demands you to keep [...]

Natural Bodybuilding with Marc David

]]> This is a guest post by Diana.  These days she contributes on Devrover.com

Going to the gym is one of the most important fitness regime for every person. It needs to be part of everyday activity to keep your physical and mental make-up fit, hale and healthy. Today’s society and lifestyle demands you to keep yourself fit. There are many people who practice various fitness regime like yoga, gym, cycling, jogging, walking and other fitness plans to keep them good and going. But, gym is something which helps a person increase or decrease his muscle tone according to his body structure and needs, which helps him keep him BMI (Body Mass Index) as per the required standards. A well known fitness expert says “Keep your muscle tone and your body on the high with effective fitness regime that well fits your body requirements”.

Every beginner has to be keen and careful while choosing his gym and the workouts for himself. It is always advisable to have a personal trainer at this stage since he doesn’t know how, what, when and where a workout will suit his body mass. First of all you should make a stern decision whether you need to increase or decrease your weight, muscle tone and body mass, which is purely based on the BMI, as mentioned earlier. There needs to be proper time and pace to achieve your goal and nothing could happen overnight. It is possible to reduce the duration to achieve the goal with proper, planned hard work and efforts towards it. It is important to keep every lifestyle such as your food, habits, etc., focused towards achieving this goal.

There are 4 major tips to achieving success overnight, for beginners:

No Excuses

The first tip to success is “No Excuses”. No matter who your trainer is, or what supplements you use, you need to remember that it is easy to give excuses, but difficult to achieve results. So, if you want to see results, DO NOT GIVE EXCUSES!! And plan to workout with steady efforts every day.

Patience

The second tip is “Keep patient, Gains of course take time”. This is the most important thing to keep in mind. Achieving goals in gaining muscle strength is not an overnight success. It takes at least a few months to reach this. In the initial stages, you might not witness any phenomenal change in your body mass, but this happens in a longer period of time. It is at this stage when most of the people tend to give up. Just think for yourself, if it was easy, why everyone wouldn’t opt for it. So it is necessary to have a patient mind-set and wait to see results for yourself.

Lifestyle Changes Ahead

The third tip is to change your lifestyle. To achieve the goals that you aim, at, it is very important to make a lifestyle change, which will help in supporting your hard work. Certain things in your life often keep yourself convenient and sit back on your couch and enjoy your life. But, these things need to be cut down and make your results easily achievable. These things include fast foods, few soft drinks, candies, chocolate, snacks, junk foods, and much other such stuff. It is not easy to stop all these things immediately. But you need to motivate yourself on regular intervals by offering such things as rewards at times of hard work. More importantly, positive energy is what priority is. Throughout your tenure of hard work.

Keep a Plan and Keep it Updated

The last tip that you need to remember is to keep your plan, well nurtured and up, with a positive spirit. Going to the gym without a plan is like running an organization without a mission statement. Your physique is like your business or organization and a mission statement is a very important motivation throughout your schedule. You need to find a solid program that would match your goal and make a steady plan in all your activities including your dietary regime. You need to have clean and hygienic habits. It is important to ask yourself limited questions and make limited adjustments in your schedules with limited mistakes.

All these tips are to see success in a very short and focused time period. These tips are not to scare you, but to ensure to make you achieve your goals easily and steadily. These will help you lay a clear ground plan and make a kick start on reaching your goals. It is vital to keep only one thing in your mind. A steady and clear fitness regime would always help you to keep you stronger, healthier and fit throughout your life.

This Post is written by Diana. She is a writer/blogger. She writes articles on Technology, social media, wordpress, Gamification, website development and software development.

Natural Bodybuilding with Marc David

]]> https://bodybuildingsecretslive.com/guest-blogs/overnight-gym-success-tips-for-beginners/feed/ 2 beginner guest-blog 4 Simple Steps To The Perfect Beach Physique For Men https://bodybuildingsecretslive.com/guest-blogs/4-simple-steps-to-the-perfect-beach-physique-for-men/ https://bodybuildingsecretslive.com/guest-blogs/4-simple-steps-to-the-perfect-beach-physique-for-men/#comments Tue, 16 Jul 2013 14:11:51 +0000 https://bodybuildingsecretslive.com/?p=3580 Every guy strives to achieve the perfect lean, muscular and defined body in time for summer but reaching these goals in a short period of time can be a mammoth task. If you’re one of many that lives a busy lifestyle, you will know just how difficult it can be to add training into your [...]

Natural Bodybuilding with Marc David

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Every guy strives to achieve the perfect lean, muscular and defined body in time for summer but reaching these goals in a short period of time can be a mammoth task. If you’re one of many that lives a busy lifestyle, you will know just how difficult it can be to add training into your already jam-packed schedule.

The truth is, acquiring the perfect male body isn’t a matter of wishful thinking, it’s a matter of commitment. The more committed you are then the better the results will be. If you need to reach your goals fast, act fast. Make changes to your lifestyle and take advantage of these facts and shortcuts before it’s too late!

Although genetics make up a large part of the way you will ultimately end up looking, there are still various methods you can use to achieve the cover image you desire. Let’s take a look at some of the tools you can use so you can stop reading and start bulking!

Challenge Your Body

You know what you want to look like, now it’s time to work for it. Don’t just turn up at the gym without a plan, make sure you know exactly what training methods will work for you. You can tailor the types of workouts you do for the type of results you want. Most men prefer to concentrate on the major muscle groups. This includes your abs, chest, biceps, triceps, back and shoulders. If you are strapped for time, your best bet is to perform a single set of at least one exercise for each body part. This will help you gain quick results, allowing you to target all the major muscles whilst still maintaining strength.

Eat The Right Things

When you’re aiming to build muscle you need to make sure you’re eating the right things to get the best results from your training. Eating enough protein is essential in maintaining a healthy diet as it helps your body burn fat and build muscle. The types of foods that are rich in protein include meats, eggs, nuts, fish and poultry. Adding more protein into your diet can be difficult when you already feel you eat a lot (most men do), which is why eating things such as protein bars and meal supplements can quickly elevate your protein intake without you feeling too full. Look for protein bars (you can visit the Nature’s Best website for a full range) that use whey protein as the body finds it easier to process. A blend of different proteins is also good for you as they will provide various amino acids.

Don’t Forget About Cardio Exercise

Although you want to bulk up and build muscle, obtaining your perfect beach body isn’t all about weight lifting. Cardiovascular exercise is equally important as it reduces body fat and helps define the muscles that you are working so hard to build. It is usually best to concentrate on cardio during the days that you aren’t doing any weight lifting. If you find this impossible then leave the cardio exercises until the end of your workout to secure the best results. Cardio exercise can come in many different forms but some of the most common include running, swimming and bike riding.

Allow Time For Your Body To Recover

Rest days are critical for various reasons – not taking enough time to recover can have severe consequences. Rest is a physical necessity that will allow the muscles to repair, rebuild and strengthen. During this recovery period your body will replenish energy stores and repair any damaged tissues. Without sufficient time to repair and replenish, your body will continue to break down from intensive exercise. This type of overtraining can cause symptoms such as decreased sports performance, risk of injury and depression.

So, there you have it: four steps that will turn you into the ultimate strapping male that the females will adore. If you have any of your own tips why not share them with us in the comments below, or if you really feel confident why not post some before and after pictures for motivation?

Natural Bodybuilding with Marc David

]]> https://bodybuildingsecretslive.com/guest-blogs/4-simple-steps-to-the-perfect-beach-physique-for-men/feed/ 2 abs pushup protein-bars cardio rest-days goals I Love Bodybuilding Because You Get What You Put In https://bodybuildingsecretslive.com/offtopic/i-love-bodybuilding/ https://bodybuildingsecretslive.com/offtopic/i-love-bodybuilding/#comments Wed, 27 Mar 2013 17:32:29 +0000 https://bodybuildingsecretslive.com/?p=3509 It occurred to me while driving that not many things in life are free and certainly without somebody taking a piece of your effort.  Take for example… Wages Financial Income Bonus Checks Licenses Purchases and so much more All these things can be taxed.  While this isn’t a fair comparison (the cost of living in [...]

Natural Bodybuilding with Marc David

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It occurred to me while driving that not many things in life are free and certainly without somebody taking a piece of your effort.  Take for example…

All these things can be taxed.  While this isn’t a fair comparison (the cost of living in society is not the same as personal accomplishments), it’s the number one reason why I love bodybuilding.  It gives me a sense of accomplishment that cannot otherwise be diminished.

I Love Bodybuilding Because You Get What You Put In

If I workout 100%, I get 100% of the gains.  Nobody can take that away.  If I workout 110% (a bit of overtime on the calves) I get that bonus and nobody can take that away.  It’s the only sport I’m intimately familiar with that cannot be touched by political correctness (no matter how you spin it, no two people will ever be equal).

You cannot change it from a privilege to a right thru any means.  For example…

You can change a privilege to drive to a right to drive thru laws and regulations but you cannot change bodybuilding from a privilege to workout to a right to workout even with magic fairy dust.

If I choose not to workout and engage in the correct behaviors for success, I will not be successful.  Nobody can cut me a check for a lack of effort from your gains to make up for my shortcomings.  If you don’t put in, you don’t get out.  This is why I love bodybuilding.

You can accuse me of using drugs or being genetically gifted or having too much time to workout when you have a life to live but unless I allow your words to be true, you still cannot take away my success except thru mental trickery.

You can take my wages, you can take my capital gains, you can tax me on a new car, my registration and my bonus checks but you cannot tax my gains on muscle gained or fat lost.  You will never make me equal to another person who works less than I do in an attempt to make accomplishments equal.  The feeling of success or failure is all me and while I have support along the way, the ultimate success rests upon my shoulders.

Be Fit, Stay Strong!

Marc David – CPT

It’s obvious I love bodybuilding but why do you?

Natural Bodybuilding with Marc David

]]> https://bodybuildingsecretslive.com/offtopic/i-love-bodybuilding/feed/ 2 ILoveBodybuilding Bodybuilding Podcasts – You’re Mind & Ears Will Thank You Later https://bodybuildingsecretslive.com/offtopic/2-bodybuilding-podcasts-worth-listening/ https://bodybuildingsecretslive.com/offtopic/2-bodybuilding-podcasts-worth-listening/#comments Sun, 17 Mar 2013 23:07:06 +0000 https://bodybuildingsecretslive.com/?p=3506 When I first started my bodybuilding podcast back in 2005, I was thrilled with the success of my initial podcasting efforts as nobody in fitness was doing it.  Being quite technical, I excelled at it and lots of people flocked to it because I was almost first to market. I’ve done over 250 “shows” mostly [...]

Natural Bodybuilding with Marc David

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When I first started my bodybuilding podcast back in 2005, I was thrilled with the success of my initial podcasting efforts as nobody in fitness was doing it.  Being quite technical, I excelled at it and lots of people flocked to it because I was almost first to market.

I’ve done over 250 “shows” mostly by myself and a few superstar guests like Tom Venuto and Hugo Rivera to name a few.

It’s been great and I plan to continue at my snail’s like pace by myself because that’s how I roll.  Although I do need to start my bodybuilding podcast up real soon as the noise out there is getting too loud to ignore.

But these bodybuilding podcast shows are worth adding to your favorite player and taking the time to listen whenever you have time.

Bodybuilding Podcast:

BioJacked Radio

A controversial bodybuilding podcast by John Keifer.  It’s some really cool cutting edge stuff with lots of guests and science to boot.  Keifer does a lot of guest shows so you’ll get a nice two-way conversation.  He’s invested a lot of money into the proper equipment.  You will hear high quality audio and none of that “sound like talking thru a tin can” stuff you get with most other novices.

It’s nearly impossible to find the links to the show unless you are good at searching iTunes or Soundcloud.  There should be a huge link on his page but the guy is a scientist and a crappy web designer.  Luckily you have me who found the link and am publishing it here.

That being said, he’s really informative and fun to listen to and I wish he did more shows on a more frequent basis.  His information is solid and controversial.  He’s the author of Carb Backloading which I used successfully to pack on 10.55 lbs of muscle.  He’s also the reason I’m postponing breakfast for a few hours.

You want to listen to what he’s got to say.  It’s at the very least, a really good conversation to eavesdrop on while you are in the car.

Subscribe to Biojacked Radio using Any Player

Muscle College

Dr. Layne Norton and Dr. Jake Wilson are your hosts for this bodybuilding podcast show (real PhD doctors, not actors).  With only 3 total episodes and 50,000 iTunes subscribes, you know it’s Team Norton fans who would listen to Layne if he talked about knitting and his kids first coloring book.

Ever wondered what it would be like to listen to two super smart nerds, under the age of 35 who know a lot about bodybuilding and science? This is your show.

When I first fired it up, I almost fell asleep at the wheel.  These guys have no synergy.  The constant manlove for Ben Pakulski (IFBB bodybuilder) was annoying as I couldn’t give two cents about some muscle-bound monkey turned philosophical guru.

However, the information is why you subscribe right?  Muscle College isn’t TMZ.  It’s not 90 minutes of bullshit.  If you wanted fluff, hot women and people who sound amazing on the radio but talk about nothing, you can find about 10,000 other fitness shows on iTunes that are worthless.

Maybe I am a bit harsh here (jealous they have 50,000 subscribers and only 3 episodes) but the fact is, they dish out some very valuable information.  You can quickly skip over the podcast ads (why anybody would pay to advertise when we all skip ads is beyond me) and get to the good stuff.

I do like me some Muscle College to go with my Muscle Milk.

Subscribe to Muscle College using Any Player

That wraps up this post and I sincerely hope you take the time to check out the podcasts I’ve mentioned.  I found them quite useful and I have no doubt you will too.  It’s more than how to do a bench press or some lame twist on the good old push-up.  It truly is some great information by highly qualified people dispensing it.

Be Fit, Stay Strong!

Marc David – CPT

Natural Bodybuilding with Marc David

]]> https://bodybuildingsecretslive.com/offtopic/2-bodybuilding-podcasts-worth-listening/feed/ 1 podcast Carb Backloading Results https://bodybuildingsecretslive.com/gain-weight/carb-backloading-results/ https://bodybuildingsecretslive.com/gain-weight/carb-backloading-results/#comments Wed, 13 Mar 2013 17:00:00 +0000 https://bodybuildingsecretslive.com/?p=3268 I think I got a few raised eyebrows when I quietly announced I was going to try Carb Backloading.  There was a little bit of a shock factor. There’s something so glamourous about swimming upstream contrary to the popular opinion and there is perhaps something unglamorous to being moderate or preaching the current theme of the decade. [...]

Natural Bodybuilding with Marc David

]]> I think I got a few raised eyebrows when I quietly announced I was going to try Carb Backloading.  There was a little bit of a shock factor.

There’s something so glamourous about swimming upstream contrary to the popular opinion and there is perhaps something unglamorous to being moderate or preaching the current theme of the decade.

But I sure am having fun with it!  So I figured I’d document and post my carb backloading results including a photo, blood work and body composition using the hydrostatic method.

A wise man once said “Results speak for themselves.

This should compliment my previous carb backloading review which goes into the details of the program.

What kind of results can you expect from carb backloading?

My Carb Backloading Results

Carb Backloading Results Before and After

The gold standard for body composition has been the hydrostatic method.  I took the test at the end of the 10 Day Prep Phase (highly recommended for my situation according to the book) and as you can see below.

Pre-Carb Backloading: 11.4% body fat

Post-Carb Backloading: 14.4% body fat; 10.55 lbs of muscle

My goal was to put the pedal to the metal and push the muscle building efforts to the maximum.  When you are in a daily surplus, short of taking drugs, you are going to gain fat. I wasn’t looking to do a body recomposition but get myself to a solid 200 pounds without getting too fat or putting on more fat than muscle.

Are you serious?

10.55 lbs of muscle in 4 months?  

Those are drug like results for an individual who’s been working out for 20 years.  Most people are very happy with 5 lbs of lean mass in a year.

I think my carb backloading results speak for themselves?

Were My Carb Backloading Results Healthy?

When I started to explain how this would work to friends and family, not a single person would seriously listen.  They just couldn’t condone eating bacon for breakfast or sugar sweets after a workout.  In effect, they had been brainwashed into thinking that health is black and white.  If you are curious, check out the carb backloading meal plan post which gives insight as to what I ate during this experiment.

Carb Backloading is…

Carb Backloading is not…

Nobody I talked to had a baseline blood test in which to measure any concept of health.

Frankly, people don’t know what it is to be healthy and if I learned one thing during my carb backloading experience, it was that definition of health is not black and white nor is it so simple to define.

While I admit to having a lot of leeway on this program, you do not have to eat junk food. The program allows you to do so without much consequence but there’s no reason why you cannot eat very “healthy” foods that are high in carbohydrates (grapes, white potatoes, jasmine rice) and steer clear of refined sugar items.

The carb backloading diet is all about timing.  In this case it was everything.  Waking up and having a sugary cereal for breakfast is an entirely different context than working out intensely in the late afternoon and having that same sugary cereal.  Same foods, entirely different results.

I used my blood work from 2010 (following a very strict and healthy typical bodybuilding diet).  I compared that to 2012 after I’d been doing carb backloading for 4 months.

Blood Work 2010

and my Carb Backloading Results Blood Work 2012

Check out this before and after:

Cholesterol/Total
118 before
158 after

Triglycerides
81 before
75 after

HDL (good cholesterol)
43 before
60 after

LDL (bad cholesterol)
59 before
83 after

Total cholesterol/HDL ratio
2.7 before
2.6 after
(I’ve been told this ratio is the most important indicator of potential cardiovascular problems)

Reference: Finding the Ideal Cholesterol Ratio

In my non-medical opinion, my carb backloading results seem to say I’m doing better now than when I was into a strict, lower fat, high protein, moderate carbohydrate diet.  In no way am I saying this method of eating is healthier than another when properly done.

If I had to adjust anything, it would be to add more healthier fats.  That might lower my LDL and bump up my HDL  I’d get more fats but increase the good sources.  The next round to improve my carb backloading results, I would ditch any refined sugars and just load more healthy carbohydrate sources and not eat so much junk food.

I admit to not being strict about taking my Omega-3 Fish Oil on a daily basis.  I do eat fish but 3-6g a day of Omega-3 would help.  I’ve switched to walnuts and lowered the amount of almonds.

I picked this quote up from a blog I follow which defines health as more than being free from disease.

Health: “A life of ABUNDANT energy, vitality and strength.” ~Shawn Phillips, author of Strength for Life

At this time, I believe I meet that definition.  10.55 lbs of muscle in 4 months is incredible.

If you want to try a very controversial nutritional program, I would recommend taking a look at carb backloading.

Be Fit, Stay Strong!

Marc David – CPT

P.S. - If you have tried this program, tell me your carb backloading results!

Natural Bodybuilding with Marc David

]]> https://bodybuildingsecretslive.com/gain-weight/carb-backloading-results/feed/ 1 carb-backloading results body-composition-analysis bloodwork-2010 bloodwork-2012 Buy Now How to Create a Successful Supplement Company https://bodybuildingsecretslive.com/offtopic/how-to-create-a-successful-supplement-company/ https://bodybuildingsecretslive.com/offtopic/how-to-create-a-successful-supplement-company/#comments Mon, 11 Mar 2013 17:42:59 +0000 https://bodybuildingsecretslive.com/?p=3497 While there are many ways to get rich (I know of seven), there’s fewer to creating a truly successful supplement company from the ground up.  With all the laws governing the creating and sale of supplements, the previous entrepreneur path of making a product in your garage and selling it are long gone.  By the [...]

Natural Bodybuilding with Marc David

]]> While there are many ways to get rich (I know of seven), there’s fewer to creating a truly successful supplement company from the ground up.  With all the laws governing the creating and sale of supplements, the previous entrepreneur path of making a product in your garage and selling it are long gone.  By the way…

While it’s true you might make something in your garage today, your distribution methods are limited and it’s not a free for all (Wild West) like it once might have been.  There will always been law breakers, cons and cheats but regulation is much better today than a decade ago.  As a result…

There are ONLY three ways to create a successful supplement company:

1.  Get lucky and make a better product than anybody else

This happens with almost every industry.  You take an existing idea or product and make it better.

Look at Research in Motion (RIMM) that created the first Enterprise smart phone called the Blackberry.  They were first to market such a device and it was #1 for many years.  Since that time, Apple and many other hardware markets took that idea (smart phone) and made it better.  They were not first to market but made a better product.

EAS was #1 for many years in ready to drink products and tasty mixable protein supplements.  Since that time, many companies have made better tasting and higher quality products and taken over the #1 spot.  While they still exist, they are not the same company.

This is a tough thing to do but it’s the best option for the consumer which is to …

Make a better product!

2.  Use the law: Sue

If you can’t beat em, sue em!

Big companies with loads of money and less innovation who’ve held a #1 spot or never did but have the money necessary can sue their way to the top spot.  You see this a lot with patent infringement or using certain words.

You rarely see small companies doing this because it would bankrupt them.  But multi-billion dollar companies who can’t make a better product (resources, no know-how, no time, no incentive) will use the law to get rid of competition.

Let’s sue for usage of the word “milk.”  This type of action is not helpful to the consumer at all.  But it’s a way to damage the competition that is killing you.  Find a legal weak spot and exploit it.

The consumer is ultimately the loser as a better product may disappear.

If you need a real-world example, look at Apple vs. Samsung.  The Galaxy 3 smart phone is arguably a better phone (at least the consumer thinks so).

Instead of making a better phone, Apple sued for patent infringements on silly things like visual design like a rounded look and how apps looked.

They can’t seem to make a better phone so sue the competition.  Some people refer to this as jumping the shark.

3.  Use Fear

This is my personal favorite!

You don’t need to invest the time required to make a truly best-selling product that may take decades to materialize.  You don’t need to spend millions in court trying to weasel your way to the top spot.

You can use the power of words and count on the consumer not to dig deep to create a sense of fear to entice people to use your product.

For Example:

What if I told you Product A might taste better and be less expensive but that it contained ingredients that could disrupt your digestive system and maybe even cause cancer!

I’d use all sorts of power words to persuade you to use my more expensive product and not very tasty but you’d be much healthier and not die from some type of cancer.  I’d tell you how the industry as a whole was out to swindle your money but not us!  We care!  We have super smart people on staff with degrees and unlike those other companies who make crap in their unclean garages, we are a fully FDA certified!

Fact is … using fear is a tactic used by almost everybody who sells something.  It just happens that I’m seeing method being used more and more when it comes to people’s health.

The solution is simple.

Be an informed consumer. 

Before you rush off to buy bottled water (BPA free or not you are adding more plastic to the Earth) because you are told the proper pH of the best water is 9.5, check your local water reports.  If your tap water is way off, maybe you do need a better source of water.  But before you start believing that everything you consume (protein, foods, water) is in someway harmful, do your research.

They are counting on the fact that you do not.

Be Fit, Stay Strong!

Marc David – CPT

Natural Bodybuilding with Marc David

]]> https://bodybuildingsecretslive.com/offtopic/how-to-create-a-successful-supplement-company/feed/ 0 The Right Way to Do Dumbbell Squats https://bodybuildingsecretslive.com/rants/dumbbell-squats/ https://bodybuildingsecretslive.com/rants/dumbbell-squats/#comments Fri, 01 Mar 2013 18:00:00 +0000 https://bodybuildingsecretslive.com/?p=3479 I think when his trainer said dumbbell squats, maybe they meant hold the weights not stand on them? How do people come up with this stuff? While on Facebook, this image came across my timeline.  I knew immediately this wasn’t some joke or staged exercise.  It was another “functional fitness” believer preaching the virtues of [...]

Natural Bodybuilding with Marc David

]]> I think when his trainer said dumbbell squats, maybe they meant hold the weights not stand on them?

How do people come up with this stuff?

Shattered ankle in t-minus 5….4….3…

While on Facebook, this image came across my timeline.  I knew immediately this wasn’t some joke or staged exercise.  It was another “functional fitness” believer preaching the virtues of doing stability work.

Before I go on … Stability work is important!

What I do not agree with is the manner in which it is being done.  The image above clearly being one of those.

In defense of this particular exercise somebody said…

“You guys have to realize that when training for performance versus looks, a major tool is trying to balance while performing. Its a great core workout and improves balance. What he is doing is very impressive.”

Here’s my No B.S. take on this exercise in particular.

When the exercise itself puts you more at risk than any potential benefits, it’s a bad setup.

From an entertainment perspective only, I agree that what he is doing is impressive.  It takes a no fear attitude, a lot of practice and some excellent core strength and balance.  Purely from a Las Vegas show frame of reference, indeed, the person has skill.

Maybe this exercise should be called … how to break your ankle.

Would variables to make it harder be:

How to Do Dumbbell Squats:

1.  Stand with the feet slightly apart with a dumbbell in each hand.  Arms relaxed (use straps if you have grip issues) and look straight ahead.

2.  Take a breath, slightly arch your back and bend at the knees.

3.  When your thighs are about parallel, stand up.

4.  Remember to breathe out!

A dumbbell squat mainly works the quadriceps (front leg muscle) and the gluteal muscles (butt).

Tip:  No need to go heavy on this one.  Use a weight that is 50-60% of your estimated 1 RM and attempt for 10-15 repetitions per set for the best results.

One of the best resources I’ve ever owned regarding the best exercises for every body part is called Strength Training Anatomy.  This is by far the best reference you can own that will show you every muscle used and how to properly do the exercise.   My only complaint is that I wish it was in paperback form so it would fit in my gym bag nicely!

Be Fit, Stay Strong!

Marc David – CPT

Natural Bodybuilding with Marc David

]]> https://bodybuildingsecretslive.com/rants/dumbbell-squats/feed/ 1 Poor Form Squats dumbbell-squats Carb Backloading FAQ https://bodybuildingsecretslive.com/gain-weight/carb-backloading-faq/ https://bodybuildingsecretslive.com/gain-weight/carb-backloading-faq/#comments Wed, 20 Feb 2013 18:00:29 +0000 https://bodybuildingsecretslive.com/?p=3473 Marc’s Carb Backloading FAQ for those who still seeking answers. With every bodybuilding program that hits the market, over time people have a slew of questions that the book or forums might not answer.  While the carb backloading pdf is filled with science references and a complete table of contents, the one thing missing is organization. [...]

Natural Bodybuilding with Marc David

]]> Marc’s Carb Backloading FAQ for those who still seeking answers.

With every bodybuilding program that hits the market, over time people have a slew of questions that the book or forums might not answer.  While the carb backloading pdf is filled with science references and a complete table of contents, the one thing missing is organization.

While this is such a simple protocol to follow, there’s hidden gems in single sentences strewn throughout the book.  You will have to re-read it several times to catch these eye-opening observations.

This carb backloading FAQ is an attempt to answer some of your questions that might be found in the manual or just thru my own 4 month usage of the protocol.

The Carb Backloading FAQ:

Q:  I’m overweight.  Can fat guys do carb back loading? Does carb backloading work on fat people?

A:  Depends on what you mean by “fat.”  If you are 20% body fat or higher, I’d suggest the Carb Nite Solution (same author) and really focus on fat loss.  While you can use the Strength Accumulation phase to shed fat, if you are what most would consider beyond lean, try the Carb Nite Solution.  Burn off body fat and when you lean up, I’d try Carb Backloading.

Q:  Does carb back loading work if you have a low body fat percentage?

A:  Yes it will work if your body fat is already low.  If you want to keep it low and stay lean, you’ll want to do the Strength Accumulation phase and adjust based on that protocol.

Q:  How many hours can you Carb Back Load?

A:  If you are doing the Strength Accumulation phase, keep your back load window to 2 hours after your workout.  If you are doing the Density Bulk, your window can be up to 4 hours after your workout.

Q:  Can I drink milk while Carb Back Loading?

A:  You can.  While you probably won’t drink a lot of it, you might add it to your post workout shake.  You might add it to some cereal (my favorite is frosted flakes) or maybe on of the protein shakes during your carb meals after dinner.

Q:  Is it okay to have protein shakes while Carb Backloading?

A:  Yes.  Keifer recommends his components but you will have protein shakes during this protocol.

Q:  Do you Carb Backload on non training days?

A:  If you are Density Bulking and below 15% body fat, Keifer puts you into the lucky category of being able to back load every day even on non training days!  However, that will be up to you.  During my 4 months of Density Bulking, I did backload every day.  In essence  I was going for maximum muscle gains and wanted a surplus every day.

Q:  Can I use creatine on Carb Back Loading?

A:  YES!  And the author, John Keifer highly recommends you do.  There’s many benefits to creatine beyond just the building muscle that most people seek.

Q:  Can you drink coconut oil on Carb Back Loading?

A:  Yes.  Again, it’s highly recommended as coconut oil is a medium chain triglyceride (MCT).  This healthy fat can be used as energy.  You will use it quite often in the plan upon waking and again before training.  It’s part of the AM Accelerator Shake and the Ignition Formula.  You can use this for cooking too.

Q:  Do you take the Accelerator Shake (referred to as the morning shake) on Off-Days?

A:  You sure do.  The Accelerator Shake is used to break the fast but keep you in prime fat burning mode.  It can be used on your non-training days.

Q:  How much coconut oil do you put in your coffee for Carb Backloading?

A:  For the AM Accelerator Shake, you put in 1 TBSP.  For the Ignition Formula, you’ll use 1 TBSP for the Strength Accumulation phase (fat loss) and 2-3 TBSP if you are on Density Bulking (weight gain).

Q:  Is Carb Back Loading a program for people who workout in the morning?  What about if I workout late or mid-day?

A:  I’ll admit the author is biased towards late afternoon workouts but there are specific tweaks called “Nobody’s Perfect” that allow you to use the carb back loading principles to your advantage no matter what time you workout.  While it may not be ideal, the changes out outlined for whatever your workout schedule allows.

Q:  Do you eat breakfast on Carb Backloading or the Carb Nite Solution?

A:  Without going into the fine details, let’s just say you post-pone breakfast.  If you are seeking the most muscle, you won’t postpone it for long (2 hours after waking up; 12 hours since the last meal) and maybe longer if fat loss is your primary goal.  You’ll just eat breakfast later and not right after waking up.

Q:  Do I need to do 10 Low Carb days before Carb Back Loading?

A:  If you are already a low percentage of body fat, 10% or lower, then you do not need to do this phase.  If you are above 10%, it’s suggested that you do the 10 day prep phase for the best results.  I did the 10 day prep phase when I started Carb Back Loading and it was a valuable experience and helped me fine tune the number of carbs I would use.

Q:  How many calories should I eat with Carb Backloading?

A:  I really have no idea.  There’s no reason to count calories on this program and there’s never any mention of it or formulas.  You will get instructions on how many grams of fats and protein before training and how many carbs, fats and protein to eat after but the concept of counting calories is not used in this program.  When you design your meal plan based on your macronutrients, you will see how many calories it adds up to which may or may not be way over what traditional formulas recommend.  It’s quite an eye-opening experience.

Q:  Does Carb Backloading by John Keifer really work?

A:  See my Carb Backloading review.

Q:  What are usable carbs for Carb Back Loading?

A:  From the body’s point of view, only two types of carb exist: usable carbs and fiber.  These burnable, fat-inducing carbs include sugar, starch, glycerine and sugar alcohols are what make up the term usable carbs.

Q:  How many carbs (grams) will break the ULC (ultra low carb) portion of Carb Backloading?

A:  During your ULC days (pre workout or prep phase) as little as 30g can change the fuel source that your body will burn.  The reason ULC is recommended is to keep your body burning as much fat as possible.  By eating carbs, you can drop out of fat burning and use those carbs for energy.  This doesn’t mean you will gain fat!  It just means 30g or more of carbs can break the theory proposed with the ULC phase.

Q:  What do you eat on Carb Back-Loading?  Can I eat celery on a Carb Backload day?

A:  See my Carb Back Loading meal plan.  Things like celery (vegetable; fiber) are encouraged and part of the many list of items you can eat on the ultra-low carb portion of the day.  The appendix in the book lists out many vegetables that you may want to try to broaden your outlook.

Q:  Can I use Carb BackLoading for Fat Loss?

A:  If you are over 20% body fat, I’d recommend the Carb Nite Solution but you can use the Strenght Accmulation phase of the program to focus on fat loss while increasing strength.  It’s the body composition portion of the guide that just has some changes from the basic mass gaining plan.

Q:  Can I have carbs during my training while using Carb Backloading?

A:  If your workouts go over and hour, you can include some carbs in your intra-training shake.  This comes from a podcast and won’t be found anywhere in the book.

Q:  When Carb Back Loading, when should you have your first meal after waking?

A:  The answer to this question depends on if your primary goal is Density Bulking (weight and muscle) or Strength Accumulation (fat loss).  If you are Density Bulking, you will want your Accelerator Shake upon waking and about an hour before eating your first real food meal.  If you are doing Strength Accumulation  you might do just black coffee to prolong the fasting period and then use the Accelerator Shake more than once to push your first meal out even further.

Q:  Is 350g of carbs too much to build muscle?

A:  It might be or it might be too little.  That’s what the 10 Day Prep helps to determine.  The weight you lose during this phase is nearly all glycogen.  The total number of carbs is determined on a chart from the weight lost over this short time period.  If you opted to do the prep phase, you’ll have a pretty good idea of how many carbs per day it will take for you to gain mass and build muscle.

Q:  What are you supposed to eat on the ultra low carb prep phase of Carb Back Loading?

A:  I’ve outlined what I eat during the early part of the day while Carb Back Loading.  The same foods I eat pre-training are similar to what you can eat during the prep phase.  Both are just ultra-low carb prior to training.  The only difference is, during the 10 day prep phase, you stay ultra-low carb and when on the full program, after training is where the fun begins!

Here is what I used for my 10 Day ULC Prep Phase.

Non Training Day

* Upon Waking
* Coffee
* Whey Isolate (10g protein)
* Coconut Oil (1 tbsp)
* Multivitamin
* 1 x Fish Oils
* 5g creatine

* Lunch
* Chicken Breast
* Lettuce (2-3 cups)
* Olive Oil (2 tbsp)
* Vinegar to taste
* Veggies (e.g tomatoes, cucumber, olives, onion)
* 1 x Fish Oils
* 5g creatine

* Snack
* Hard Boiled Eggs x 2
* Almonds (1/4 cup)
* 5g creatine

* Dinner
* Steak (or other protein source substitute)
* Asparagus (1-2 cups or other veggie)
* Butter (2 tbsp)
* 1 x Fish Oils
* 5g creatine

* Before Bed
* Cottage Cheese (1-2 cups)

Training Day

* Upon Waking
* Coffee
* Coconut Oil (1 tbsp)
* Whey Isolate (10g protein)
* Multivitamin
* 1 x Fish Oils
* 5g creatine

* Lunch
* Chicken Breast
* Lettuce (2-3 cups)
* Olive Oil (2 tbsp)
* Vinegar to taste
* Veggies (e.g tomatoes, cucumber, olives, onion)
* 1 x Fish Oils
* 5g creatine

* Snack
* Hard Boiled Eggs x 2
* Almonds (1/2 cup)

* Pre-Training (30 mins before)
* Coffee
* Whey Isolate (10g protein)
* 5g creatine

* During Training
* Whey Isolate (10g protein)
* Casein Hydrolyzed (20 g)
* Leucine (5 grams)

* Post Training (20 mins after)
* Coffee
* Whey Isolate (30g)
* Casein (20g)
* Whey Hydrolyzed (25g)
* 5g Leucine
* 5g creatine

* Dinner
* Grass Fed Beef
* Broccoli (2 cups)
* 1 x Fish Oils
* 5g creatine

* Before Bed
* Cottage Cheese (1-2 cups)
* Almond Butter

Be Fit, Stay Strong!

Marc David – CPT

P.S - If you have a question not answered here, please contact me and I will try and get it added to the Carb Backloading FAQ.

Natural Bodybuilding with Marc David

]]> https://bodybuildingsecretslive.com/gain-weight/carb-backloading-faq/feed/ 40 carb backoading faq Questions about Carb Backloading? Does Alcohol Make You Gain Weight? https://bodybuildingsecretslive.com/gain-weight/does-alcohol-make-you-gain-weight/ https://bodybuildingsecretslive.com/gain-weight/does-alcohol-make-you-gain-weight/#comments Sun, 17 Feb 2013 18:00:00 +0000 https://bodybuildingsecretslive.com/?p=3466 “Does alcohol make you gain weight?” is a common question I get in my Inbox at least once a month   They are probably referring the common imagery of the classic beer belly. Or as my friend up North asks, “can drinkin alcohol stop you from building mucsle?” It’s long been a myth that alcohol alone can [...]

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]]>

Does alcohol make you gain weight?!

Does alcohol make you gain weight?” is a common question I get in my Inbox at least once a month   They are probably referring the common imagery of the classic beer belly.

Or as my friend up North asks, “can drinkin alcohol stop you from building mucsle?”

It’s long been a myth that alcohol alone can make you gain weight.  While searching for the answer to this post (doing a little market research) I found the Top 10 results all explaining that drinking alcohol can lead to weight gain.  But none of them mentioned the differences between pure alcohol and a mixed drink or beer.  They lumped the answer into a single “Yes” which if you keep reading, you’ll understand is not correct.

A person who drinks beer will have a substantially higher chance at unwanted weight gain than a person who drinks hard liquor without anything else added.  A whiskey shot is not the same as a beer shot in reference to gaining weight.

Unless the drink includes eating food or the drink itself contains more than hard liquor (sugar, wheat, hops, etc), you won’t really gain weight from drinking alone.  You may get a host of other problems however.

Alcohol itself contains about 7 calories per gram.  And while it is sometimes classified as a carbohydrate, the energy derived and it’s potential to be stored is not the same as a carbohydrate food source.  Once you start drinking, the body will use alcohol as a primary fuel source.  It can and will store anything else potentially as fat until the alcohol is out of your system.

So if alcohol doesn’t necessarily make you gain weight, what about drinking might?

If you drink and eat, the alcohol will be used as fuel and the food stored.  So any potential weight gain is coming from the food energy that is not being used and gets stored.  It’s why there are many skinny alcoholics!

Alcohol may only have 7 calories per gram but the other stuff in the drink can add to that:

Pure Alcohol is a silent partner in the potential to gain weight.

Let’s make up a story and say that some person can start drinking in the morning and sustain themselves all day and into the night  This is how you might have a skinny alcoholic.  They will get energy from the alcohol and barely store any of it.  They will be malnourished and again, a slew of other issues but the alcohol itself is not normally the culprit when it comes to excessive weight gain from drinking.

This is a really good reason why some people can drink alcohol and not get fat.

If you are one of those people who wonders will drinking once a month affect muscle mass, the short answer is no.  I’d steer clear of any binge drinking as there is absolutely no benefits to that activity but the occasional drink will not ruin week’s worth of progress in a single night.

While it’s technically possible to gain weight from drinking alcohol, you’d need so many drinks you’d probably die first (and I’m sure people do).  Eating while drinking which is extra energy (calories) they do not need and can be stored (into fat cells).

It’s important to keep in mind that when discussing the possibility of weight gain coming from an alcohol beverage, pure alcohol has the least potential to be stored as fat.

Please see this post for a more detailed look at alcohol and bodybuilding.

Be Fit, Stay Strong!

Marc David – CPT

PS - I hope this post answers the questions does alcohol make you gain weight that we all privately ask ourselves when reaching for the next beverage.

Natural Bodybuilding with Marc David

]]> https://bodybuildingsecretslive.com/gain-weight/does-alcohol-make-you-gain-weight/feed/ 0 does-alcohol-make-you-gain-weight So you want to know if drinking can make you gain weight? Need a Challenge? Join this Fitness Contest https://bodybuildingsecretslive.com/current-health-news/need-a-challenge-join-this-fitness-contest/ https://bodybuildingsecretslive.com/current-health-news/need-a-challenge-join-this-fitness-contest/#comments Wed, 13 Feb 2013 17:20:00 +0000 https://bodybuildingsecretslive.com/?p=3456 My friend Tom Venuto has an interesting concept called the “Love Your Body” challenge. In this contest if you TAKE ACTION,  you can score points and win.  You don’t have to take pictures unless you want to.  You don’t have to write one of those novel like contest essays either. You can see the challenge [...]

Natural Bodybuilding with Marc David

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Starts on February 14th, 2013

My friend Tom Venuto has an interesting concept called the “Love Your Body” challenge. In this contest if you TAKE ACTION,  you can score points and win.  You don’t have to take pictures unless you want to.  You don’t have to write one of those novel like contest essays either.

You can see the challenge and rules here.

How the Love Your Body Challenge is Different:

Interested?  Check it out.

Be Fit, Stay Strong!

Marc David – CPT

Natural Bodybuilding with Marc David

]]> https://bodybuildingsecretslive.com/current-health-news/need-a-challenge-join-this-fitness-contest/feed/ 0 love-your-body Starts on February 14th, 2013 Why Do You Think Weight Loss is so Difficult? https://bodybuildingsecretslive.com/weight-loss/why-do-you-think-weight-loss-is-so-difficult/ https://bodybuildingsecretslive.com/weight-loss/why-do-you-think-weight-loss-is-so-difficult/#comments Wed, 06 Feb 2013 23:02:30 +0000 https://bodybuildingsecretslive.com/?p=3444   For the last several years, I’ve been asked questions thru e-mail and in person about the particulars of losing weight.  Being mostly skinny all my life, I never really gave it much thought because in my case, losing weight is easy.  I just don’t eat as much and I keep exercising the same or a bit [...]

Natural Bodybuilding with Marc David

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For the last several years, I’ve been asked questions thru e-mail and in person about the particulars of losing weight.  Being mostly skinny all my life, I never really gave it much thought because in my case, losing weight is easy.  I just don’t eat as much and I keep exercising the same or a bit more.  Simple right?

Do we make weight loss harder it should be?

Isn’t it just as simple as:

That sounds easy but to the people I’ve spoken it, it’s much more challenging.

10 Reasons Why Losing Weight Is Harder Than You Think!

Losing weight might be difficult because it extends just beyond the simple act of eating. According to the people I spoke with, many other factors that influence your ability to shed those pounds.

1.  Major lifestyle change:  As simple as it might sound to just eat less and exercise more, those two things could be monumental changes to a person’s current routine.  It sounds easy when you say it but the act of making it part of your life requires some significant effort.  Changing habits is hard.  Changing behaviors and how you interact with your surroundings is not an easy task.

The Solution:  Start off with minor changes like getting up from your desk and taking a short walk.  I use the Fitbit to keep a conscious effort of my activity or lack thereof to at least make me aware of my behaviors.  Making many small changes over a long period of time leads to a significant effort.

2.  Willpower:  People fail because they do not have the willpower.  The issue here is that willpower is a short-term solution.  It takes willpower not to eat a cookie but it takes something much stronger and forceful to make a lifestyle change that includes weight loss.  I do not know a single person that has achieved a major life goal thru willpower alone.  They WANT whatever it is.  The drive of the WANT is much stronger than the drive of the WILL.  Most people are not really ready to make the change.  They must want it more than will it.

The Solution:  Forget willpower.  Write down the reasons why you want to lose weight.  Do this in private.  Do not post this yet (maybe never).  When you want something so bad, you will subconsciously do everything you can to obtain that.  You must find your reason to want to do this.  A good read is The Body Fat Solution by Tom Venuto.  He dedicates an entire chapter to this very subject.

3.  Emphasis on frequent eating:  There is too much food available to the average person on a daily basis.  People are told they need to eat 5-6 times a day (small but frequent meals; grazing, etc).  The fact is, you just don’t need that much food depending on your situation.  Do you really need 75% of your calories in a day while sitting at a desk job with only 25% left over to spare when you are home or at the being a bit more active?  We shifted from 3 square meals a day to 5-6.  Are you really that hungry?  Do you really need all that food?

The Solution:  Find a nutrition program that fits your lifestyle.  There’s many options from simple no-brainer healthy eating like Burn the Fat Feed the Muscle to the Carb Nite Solution.

4.  Portion control:  Over decades the size of a meal has changed.  From bigger plates to bigger portions at restaurants.  It now takes a conscious effort to not overeat.  Maybe your mom always told you to eat what was put in front of you.  That makes it harder to control portions when you are given way to much to begin with or you are not in control to begin with of the amount of food you serve yourself.  Portions of food have grown over decades and so has the unconscious population.  This is part of the larger problem of the obesity epidemic.

The Solution:  Become conscious of what you are eating and in what amounts.  Initially you might want to track your food.  But the very first baby step is to become aware of the problem before making monumental and sweeping changes.  Next time you order out, look at the amount of food that is served.  Does that seem like a lot and is it more than you need to eat?  Cut your plate in half and save the rest for later.

5.  Constant attention to everything you eat:  Losing weight is made harder when you have to pay attention to every bite of food you consume.  People want to be able to eat without having to go thru some complicated formula to figure out what that slice of cake or salad with ranch dressing is going to cost them.  Sometimes doing things correctly still does not induce the change in your body you might expect.

The Solution:  There’s no way you can just keep doing what you are doing and expect change.  But after your initial observations of the foods you eat and in what amounts to become aware of the problem, you don’t need to constantly track every bite of food.  You do need to be aware.  Over time, your attention to detail will become less and less as you’ll learn how to eat for your specific situation.  As much emphasis is given to counting your calories, I do not know of a single human who is successful long term that doesn’t initially do this to get a baseline.  I know of several that once they figure out an eating pattern, do not count calories on a daily or monthy basis.

6.  Urbanization:  The sprawling of neighborhoods has changed how people eat and shop.  Instead of going to the local market every day or several times a day, now people shop once or twice a week and load up on food.  They buy more than they need.  Furthermore the elimination of sports at school because of funding, dangers of a particular sport and fear for your child’s safety (no more walking to school) has made society less active.

The Solution:  Find a sport that you and your child can enjoy.  If you have no kids, join a gym or a something that involves a group and activity.  Walk when you can if it’s feaisable.

7.  Frequent weigh-ins:  Using the scale as a measure of success and having daily or multiple times per day weigh-ins raises your expectations and dashes them just as quickly if you do not get the results you expect.  Society has become accustomed to instant gratification.  Send a text and expect an instant answer.  The 5 year weight loss statistics are abysmal!  Healthy weight loss is a journey.  You don’t gain 100 lbs in a decade and expect it to come off in 30 days with a six-pack of abs to boot.  But that is exactly what people want and expect.  If they don’t lose a 1lb a day, they fret over what’s wrong, why they failed, what supplement they need to take or put forth more effort and revamp their programs.  Weight gain didn’t happen overnight and weight loss won’t happen over a weekend.

The Solution:  Weigh yourself once a week at most and track the results.  This includes body compositon analysis.  Do it on the same device and roughly the same time of day.  Over time, you will get a very nice visual representation of if your efforts are working or not.  There will be less freakouts and more attention to if your efforts are working or not.

8.  Food is delicious:  And so is wine and beer!  One of the reasons weight loss is so hard is that many people like to eat and drink tasty food.  It is natural to be resistant to change.  Most people do not want to stop eating the things they love.  Personally I cringe at the “avoid all processed foods” catch-all phrase that is tossed about.  The goal is not to force yourself to eat things you don’t like.

Solution:  Get yourself a bodybuliding cookbook. My two favorites are Metabolic Cooking and Muscle Chow.  Learn how to make easy and delicious healthier versions of the foods you like to eat.  I don’t eat things I don’t like so why should you?

9.  You have to make an effort:   People are great at making excuses.  They underestimate how much they eat and overestimate how much physical activity they do.  Most people just are not willing to invest the time and dedication required.  They are too busy with life and so they turn to quick fixes.  That opens up the opportunity for companies to cash in and promote quick fix weight loss products.  They make weight loss sound complicated so that the quick fix solution makes it easy.  Get the results you desire without changing your lifestyle (poor eating, lack of exercise).

The Solution:  Stop making excuses and find the reason(s) you want to do this.  Write down 1 thing you are going to do today to make a change.  If that is:

Write down 1 thing, carry that piece of paper.  Look at it every day.  Tape it to your monitor.  When you have mastered that one thing, add another.  Pretty soon it will be a list and it those activities won’t be much of an effort anymore.

Recommended App:  Lift is a simple way to achieve any goal, track your progress, and get the support of your friends.  Check out Lift.

10. Doing this alone:  Many people start off a weight loss journey in isolation.  Their friends and family may not support them and may even be a negative influence.

The Solution:  Having access to a social support group is the key to success.  There’s many options for this but one of the best ones that I’m proud to be part of is the Burn the Fat Inner Circle.  I’ve been a moderator there for years and it’s a group of like minded individuals that create a very positive atmosphere for social support regarding weight loss.  I think that’s why it’s called the #1 weight loss support community.

Be Fit, Stay Strong!

Marc David – CPT

PS - Did  I miss something?  Drop me what you think I missed in the comment section below.

Natural Bodybuilding with Marc David

]]> https://bodybuildingsecretslive.com/weight-loss/why-do-you-think-weight-loss-is-so-difficult/feed/ 3 Resistance Training The 5 Keys to Bullet Proof Abs https://bodybuildingsecretslive.com/guest-blogs/the-5-keys-to-bullet-proof-abs/ https://bodybuildingsecretslive.com/guest-blogs/the-5-keys-to-bullet-proof-abs/#comments Fri, 01 Feb 2013 18:00:00 +0000 https://bodybuildingsecretslive.com/?p=3435 This is a guest post by Shane McGrotty of *Rep Fitness* He has been training in power lifting, Olympic lifting, and CrossFit for several years. Everyone knows that to have visible abs, a good clean diet is absolutely essential to get rid of the fat covering them.  However, this article is about creating bullet proof [...]

Natural Bodybuilding with Marc David

]]> This is a guest post by Shane McGrotty of *Rep Fitness* He has been training in power lifting, Olympic lifting, and CrossFit for several years.

Everyone knows that to have visible abs, a good clean diet is absolutely essential to get rid of the fat covering them.  However, this article is about creating bullet proof abs, not flimsy beach abs.  The type of abs that are useful in sports, taking punches to the stomach, and that make for a strong core.  Having a strong core helps prevent back pain, so don’t skimp on regular abdominal work!

1. Static Holds 

Having the strength to hold your body in a certain position is key in several ways.  There are examples of static hold training being useful for every day situations, and for athletic endeavors.  When you’re driving, activating your core to support your spine will release stress on your back, and bring your shoulders into better alignment.  When you are rock climbing and stabilizing your body to keep it from moving, or trying not to move your upper torso back and forth while running… static holds are everywhere.  Some key exercises to perform are planks, both on your hands in the push up position, on your elbows, and on your sides using one hand.  An even more advanced position is raising oneleg on your side – known as the starfish pose

The Star Pose

which causes a lot of imbalance and seriously engages your core.  Still too easy?  Try adding a weight vest, or holding a dumbbell or kettlebell overhead with your free arm.

2. Core Twists 

Whether you are looking over your shoulder in your car to make sure no one is in your blind spot, or running and turning to catch a ball over your shoulder, you have to be able to twist your midsection and still be strong.  Some of the best exercises for this include the Russian twist -

- which can be done with anything in your hands.  Another great exercise includes laying down on the floor and keeping your legs off the ground and touching them side to side on the floor, keeping your body at a 90 degree angle.

3. Old School Strengthening Methods 

There are new tools for strengthening your core that come out every year.  However, the old school methods of training your abs are still some of the best.  These include hanging leg raises, decline weighted sit ups, dragon flags, and ab rollers.  There are hundreds of ways to make these easier, and hundreds of ways to make them harder.  Don’t skimp out on doing these every week.

4.  External Loading 

When you load up 200 lbs. for a front squat, your core is heavily engaged.  Getting your body comfortable with having a great deal of external weight on it, and engaging your core to protect your back during the squat is important.  This is an often overlooked aspect of core training.  Some people believe in fatiguing your core before you start your total body movements, while others believe you should work directly on your core afterwards.  My philosophy is that you should constantly bombard your body in different ways, so mix it up.  If you pre-fatigue your core, do a conservative squat or deadlift workout to ensure you do not hurt yourself the first few times.  Either way, full body exercises like the squat and deadlift strengthen your core and should not be overlooked.

5. Explosive Power Movements

While crunches with a little ball under your lower back is popular, and may help your abs a bit, it isn’t going to get you bullet proof abs.  Using your abs in an explosive way is key to building up raw strength and power.  Using *slam balls*

is an excellent example of this.  It is a full body exercise where you throw down a ball partially filled with sand of up to 50 pounds, and pick it up and throw it back down again from overhead as seen in the video.  You do this as violently as you can.  It is not only a good stress reliever, but they are designed for this, and it is an exhausting exercise for your body and abs.  Take the ball downstairs in your basement, or in your backyard and have some fun!  Throw it back and forth differently with a friend.  You can throw it from the side, overhead, bring it up through your legs and up over your head, straight up, pick a target you have to reach in the air, etc. the possibilities are endless… but they all should be done explosively with your mind focused on using your core.

Remember, all 5 different methods target your core in different ways, so make sure to perform all of the exercises on a regular basis.  Skip the crunches, and add these exercises for fully developed core strength.

Shane McGrotty is the owner of *Rep Fitness* where you can find fitness, CrossFit, and weight lifting equipment for sale.  He has been training in power lifting, Olympic lifting, and CrossFit for several years.  Check Rep Fitness out on Facebook.

Natural Bodybuilding with Marc David

]]> https://bodybuildingsecretslive.com/guest-blogs/the-5-keys-to-bullet-proof-abs/feed/ 0 The 5 Keys to Bullet Proof Abs - Strong Ab Exercises Strong abs require essential strengthening exercises. Having a strong core helps prevent back pain. 6-pack,ab,ab exercises,ab muscles,abdominal,abdominals,abs,core,get stronger abs,stroinger abs,strong abs,strong abs exercises star-pose guest-blog Where’s the Beef? https://bodybuildingsecretslive.com/current-health-news/wheres-the-beef/ https://bodybuildingsecretslive.com/current-health-news/wheres-the-beef/#comments Fri, 25 Jan 2013 15:28:46 +0000 https://bodybuildingsecretslive.com/?p=3424 That’s a good question!  If your meat comes from the third biggest seller of meat, United Kingdom based Tesco, it might contain some horse meat.  And not traces! In an effort to revive consumer faith, the Food Safety Authority of Ireland revealed 37% of its hamburger meat contains horse DNA in the Everyday Value line [...]

Natural Bodybuilding with Marc David

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What’s in your burger?

That’s a good question!  If your meat comes from the third biggest seller of meat, United Kingdom based Tesco, it might contain some horse meat.  And not traces!

In an effort to revive consumer faith, the Food Safety Authority of Ireland revealed 37% of its hamburger meat contains horse DNA in the Everyday Value line of the company’s products.

Burger King revealed that it employs the same beef supplier.

Let’s not even debate if horse meat is good for you or on the same par as cow.  I think it’s a matter of trust.  When I order a burger I expect it to be from a cow.  I think most people who eat meat from this supplier expect the same.

Tesco has a horsemeat problem

Be Fit, Stay Strong!

Marc David – CPT

Natural Bodybuilding with Marc David

]]> https://bodybuildingsecretslive.com/current-health-news/wheres-the-beef/feed/ 0 horse-burger What's in your burger? Dragon Flag https://bodybuildingsecretslive.com/videos/dragon-flag/ https://bodybuildingsecretslive.com/videos/dragon-flag/#comments Thu, 17 Jan 2013 04:21:35 +0000 https://bodybuildingsecretslive.com/?p=3413 The Dragon Flag is arguably the best ab exercise and probably the most difficult one you can do. If you can do these in “good” form, you have core strength without a doubt. Popularized by Bruce Lee and sometimes referred to as the Rocky Ab Workout, this is one of the top three best ab [...]

Natural Bodybuilding with Marc David

]]> The Dragon Flag is arguably the best ab exercise and probably the most difficult one you can do. If you can do these in “good” form, you have core strength without a doubt. Popularized by Bruce Lee and sometimes referred to as the Rocky Ab Workout, this is one of the top three best ab bodyweight exercises you can do (the other two being the full hanging leg raise and the abs wheel roll out).

This should not be attempted by somebody who is just beginning. This is an advanced core exercise.  If you want to start building your ab core strength slowly, I suggest the classic abdominal plank which is the simpliest type of ab exercise to master or the reverse crunch.

Your shoulders and head should be in contact with the bench (floor) at all times. Notice in some clips, mine is not! There is always room for improvement and it’s why I advise my clients and myself to video yourself so you can see what you are doing and adjust as necessary. My form is good not perfect and I can do better!

Dragon Flag Cheat Sheet:

While the Dragon Flag emphasizes the abs, it really is a total body workout.

If there is such a thing as a perfect form Dragon Flag it would include no piking, no loss of shoulders or head with the bench, smooth and controlled.

If you desire to do this exercise, start off slowly by doing easier core exercises to build up your strength.  You can start with a leg lift or hip lift from the floor and move up to dragon flag negatives.  Eventually moving to a few repetitions and then sets.  This is one of the very few exercises you don’t want to jump into without a solid strong abdominal core.

Shredded Abs

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Be Fit, Stay Strong!

Marc David – CPT

PS – If you can do a Dragon Flag, send me the link to your video so I can add it!

Natural Bodybuilding with Marc David

]]> https://bodybuildingsecretslive.com/videos/dragon-flag/feed/ 1 Dragon Flag Video • Maybe the Hardest and Best Ab Exercise You Can Do Tthe dragon flag is popular with bodyweight training enthusiasts as well as the best and hardest ab exercise to do. abs,dragon flag,six pack abs,dragon flag dragonflags 10 Reasons Your Carb Back-Loading Experience Sucks: https://bodybuildingsecretslive.com/random/10-reasons-your-carb-back-loading-experience-sucks/ https://bodybuildingsecretslive.com/random/10-reasons-your-carb-back-loading-experience-sucks/#comments Wed, 16 Jan 2013 14:54:18 +0000 https://bodybuildingsecretslive.com/?p=3411 You haven’t read the book. Click “buy now” to fix that. You are treating Carb Backloading like it’s a Fasting protocol. You spent only 5 minutes on the Free DH forums and now you “know it”. You don’t engage / comment when you have questions about it. You heard it’s a junk food diet and [...]

Natural Bodybuilding with Marc David

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With a few tweaks, this kid might be Carb Backloading (he didn’t read the book either)

  1. You haven’t read the book. Click “buy now” to fix that.
  2. You are treating Carb Backloading like it’s a Fasting protocol.
  3. You spent only 5 minutes on the Free DH forums and now you “know it”.
  4. You don’t engage / comment when you have questions about it.
  5. You heard it’s a junk food diet and got excited to eat unhealthy!
  6. You haven’t taken notes and tweaked the program to suit your needs.
  7. You have buddies that told you skip breakfast, eat carbs after training and you figure that’s all there is to this simple program.
  8. You hate paying for information when you can find it for free.
  9. You are waiting for somebody to upload it to Scribd.
  10. You _____________________________________.

Be Fit, Stay Strong!

Marc David – CPT

Natural Bodybuilding with Marc David

]]> https://bodybuildingsecretslive.com/random/10-reasons-your-carb-back-loading-experience-sucks/feed/ 0 Carb-Backloading Bad Example Top 49 Things I Learned In 2012 https://bodybuildingsecretslive.com/offtopic/top-49-things-i-learned-in-2012/ https://bodybuildingsecretslive.com/offtopic/top-49-things-i-learned-in-2012/#comments Thu, 03 Jan 2013 17:06:55 +0000 https://bodybuildingsecretslive.com/?p=3332 What’s the lat pull-down machine for?  For people who can’t do pull ups (thanks Vince Girona!) You don’t need a training partner.  You can do this on your own with some support. Don’t let anybody tell you how much muscle you can build.  They don’t freaking know.  We barely know exactly how it’s built, let [...]

Natural Bodybuilding with Marc David

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Looking Back at 2012

  1. What’s the lat pull-down machine for?  For people who can’t do pull ups (thanks Vince Girona!)
  2. You don’t need a training partner.  You can do this on your own with some support.
  3. Don’t let anybody tell you how much muscle you can build.  They don’t freaking know.  We barely know exactly how it’s built, let alone each person’s potential for growth.  No limits!
  4. Bicep curls do produce bigger biceps.I’ve yet to see a person with impressive biceps that hasn’t worked them directly with effort at some point in their lifetime.
  5. John Keifer’s Carb Backloading theory. Who know you’d eat so many carbs and actually wake up leaner than you went to be?  I’m loving the program.
  6. “You can’t out train a bad diet.”  Was true then and is true now.  Nutrition is the key.  You can have a pretty weak-ass training program and look godly if you do the nutrition right.
  7. People who derive their income from fitness will always be biased towards whatever it is that keeps the money flowing to pay the bills.  Going with that theory…
  8. If you spent 20 years saying the sky is blue and then found evidence to suggest it might be bluish-green, changing your tune could ruin your business and your psyche.

  1. I’m smart enough to know I don’t know jack.  Keeping an open mind and trying new things has keep me interested in fitness and I’ve made some incredible gains doing things I previously never would have considered.
  2. Feel free to experiment and take notes.  Sometimes science says it doesn’t work but it does.  Building muscle is a mixture of art and science.
  3. Keep a list of some fitness and bodybuilding forums (or use Google).  At this juncture, almost everything you are thinking of asking has been answered by somebody somewhere.  Do a little research but don’t fall prey to the paralysis by analysis syndrome.
  4. If you are going heavy on the bench, ask for a spot.  The other day as I am writing in my journal I hear “Please help me.”  I look up, a 120 lb kid is stuck under 95 lbs on weight.  I saved him, my Karma is replenished.
  5. I hate people who hate people who say they hate guys who do bicep curls in the squat rack.  If you can curl 135 lbs or more, feel free to use the squat rack.  Trust me, nobody is going to approach you and say anything.  Loading up 135 lbs from the floor is annoying anyway.
  6. Gym Etiquette is still lacking.  Wiping down machines, putting away weights doing 5 supersets in some huge rotation in a crowded gym just hasn’t changed.  I’ve learned to not bog myself down with other people’s problems.  Do your best to keep the place clean.  Bad gym behavior will never go away.
  7. I can’t stand fitness experts who come onto the scene, are under 30 and only preach lifting heavy and pushing hard.  Youth is wasted on the young.  When they get a shoulder injury, I wonder if they’ll still want to push the 90 lb weights?  Yeah, now what dude?
  8. Having a good pair of lifting shoes for leg day makes a huge difference.  I use the Adidas Power Trainer recommended to me by Layne Norton.  Stability at all angles is important when using heavy weight.  I don’t want my cushy sneakers going sideways on me when squatting.
  9. As Ronnie Coleman said “Everybody wants to be a bodybuilder, but don’t nobody want to lift no heavy-ass weights.”  If you want to change, you have to step outside your comfort zone.
  10. The cardio machines are always the go-to anytime people feel “fat” or it’s New Year’s.  With all the information on weight training, nobody has learned that unless you are training for endurance, cardio is not the tool to build slabs of muscle.
  11. The Smith Machine is not useless.  Only people who don’t know how to use it would say that.  Doing a single leg banded lunge is one heck of a quad and glute builder done right only on a Smith Machine.
  12. The worst critic is yourself.  Nobody will be less impressed with your efforts or your results than you.  If you aren’t happy, any praise feels condescending.  Learn to praise yourself for your efforts and your results and feel the energy from it.  The mirror can be a powerful motiving force or the worst thing ever! (the scale is the evil twin)
  13. Nobody everybody wants to push themselves to the limit or change.  Some people just workout to be healthy.  Many times looking exactly the same as last year is exactly what that person wanted.  It may not be your goal but it is not a bad thing not to change.
  14. Take any training advice as just advice until you’ve done some homework to see it’s it’s true.  Advice from trainers who train at a high level who make their living training others at a high level may not be what you want (more often than not, they just want to sell you some bullshit bodybuilding program for booku bucks).
  15. The only secret is something that I don’t know.  There’s no magic time under tension.  No magic rep formula.  No magic number of days per week to train or magic supplement.  Is 40 seconds under tension any better than 50?  Or 38?  Seriously.  The gimmick game never ends.  If you lift weights in a smooth, controlled manner, you’ll be fine.  You can use some explosive techniques, rest pause, and other set extensions theories but there is no perfect formula.  It works until it doesn’t.  Your job is to take notes and learn your body and adapt.
  16. The last supplement that really broke barriers was Creatine.  That was over 10 years ago!  Nothing has come to the market that is worth it.  Lots of fun stuff to try but you should know how to evaluate any supplement and be cautious.
  17. Squats are bad for your knees! (just kidding; wanted to see if you were still reading).  But I know this guy at my gym who tells people that not because he’s misinformed.  Because he doesn’t want the squat rack taken up.
  18. Deep Tissue massage from a qualified sports chiropractor is worth it’s weight in gold.  Do not let injuries persist.  Take action ASAP and don’t settle for a cortisone shot unless absolutely the last resort.  Seek professional help from a sports therapist.
  19. A full body routine will get you stronger fast but not necessarily bigger.  That being said, everybody should do a 3 month stint of upper and lower full body routines.  You get to train body parts more often and it’s a good change of pace.  You’ll notice growth you may not get otherwise.  Those who do full body routines, try a body part split and focus on individual muscle groups.  The results will speak for themselves.
  20. Don’t buy the “70% of supplements on the market have less than 30% absorption rates.”  Nobody has a study showing that.  Only calcium has anywhere close to that and most of us don’t supplement with it anyway.  I say prove it!
  21. Ultra-Low Carb diets can get you really lean very fast.  But use with caution as low carb over a long period of time is not the way to build muscle.  It’s fun though done in very short stints.  Low carb bodybuilding is just a waste of time for anybody who’s serious about packing on muscle.  It’s sub-par and should only be used for specific reasons (lean up quick).
  22. Carbs are the most anabolic food substance.  They make things grow.  That means fat and muscle.  Used improperly, you put on body fat.  Used correctly, you can seriously pack on muscle mass.  I’ve never known anybody to pack on 20 lbs or more of lean body mass on a high protein, low carb diet.  Carbs are not evil.  But too many of them and the wrong time to really screw you up.
  23. If you are lucky enough to be in a gym with a personal trainer who has a binder full of clients with excellent results, consider hiring them.  You should learn a lot, be pushed harder than you might push yourself and it’s an investment that could carry well past the initial consultation and workouts.  Everybody expert has some type of trainer themselves.
  24. They say money doesn’t buy happiness but that’s almost always said by somebody who has too much money.  Take care of your financial situation as the stress can ruin your health.  The prolonged cortisol from stress over finances can’t be offset by an hour or so at the gym.
  25. Coconut Oil is the bomb!  It’s a great addition to the morning coffee to get your overall fat count higher and being an Medium Chain Triglyceride, (MCT) it can be used as fuel.  I’ve also used coconut oil as an all-natural deodorant.  Strangely enough it seems to work?!
  26. Insulin is not a bad guy.  It’s just a turbo charged transport to get whatever is in the system to the cells.  It can be used for good.  Keeping your insulin in check, leads to better hunger control.  Constantly spiking it during the day leads to those feelings of “I must eat every 2 hours.”  Having lower but not too low, is a great way to control food cravings.  I’ve had a lot of fun manipulating it.
  27. Safety Squats are way more fun than traditional back squats.  The weight is more centered like a front squat but without the weight on your shoulders.  I was lucky enough to use one all year long but prior, I’d never seen one at any gym I’ve ever been to.  What a great tool to build legs without always doing squats with a bar on your back.
  28. “The day I die, I will either be fat or hungry.” ~ Barney Frank (I think some old pro football players could have said the same thing!)
  29. Things people learn and blog about are mostly overrated.  I’ve gotten this far with just a few mentors, a few good websites and a collection of bodybuilding books but an unlimited supply of dedication.  As long as you keep at it, you will be out anybody who has a better arsenal of tools but lacks the discipline.  You just can’t buy yourself discipline.
  30. Relationships matter more than muscles.  Don’t neglect your spouse, girlfriend, boyfriend or kids because of the gym.  You can always do legs tomorrow.
  31. Stretch!  Try and stretch half as much as you lift.  While it’s not necessary to stretch before lifting to avoid injury, not stretching at all to maintain flexibility could lead to injury.  It doesn’t take more than 15 minutes a day and you can do it in front of the T.V. but resolve to stretch (or do more of it).
  32. Learn how to use resistance bands!  After being shown how to use them for barbell rows, leg presses and leg curls, I found the entire exercise to be smoother and harder in the right locations.  Using bands seems to be more of a powerlifting thing but us bodybuilders can use them with great success.  Buy a set or two and try them out on just one exercise.  This will take practice and it depends on the gym equipment.
  33. The release of growth hormone to a specific exercise like the deadlift or squat is way overblown.  Nobody has results on how much GH is released or if it even effects the actual muscle growth.  Keep doing them as they are wonderful exercises for strength and full body development but if you cannot do them, all is not lost.  I’ve seen impressive back width and size on people with lower back issues who don’t deadlift ever.
  34. Does anybody really use Google Plus?  I’ve never found it to be useful in any capacity.  It’s full of tech nerds and people who hate Facebook.  But here’s my NoBull Business Page anyway.
  35. Tendonitis is nasty!  It’s crisscross scar tissue that needs to be broken up with deep tissue massage.  The fix is painful but the results are worth it.  Once you’ve had it, the chances of it coming back are high.  Find out what’s causing it and quit doing whatever bothers it.  Having loads of alternative exercises is a very good thing.  I had to quit doing any bicep curls for 6 months but still could do weighted closed grip pull ups.  Who knows why but my biceps didn’t suffer and neither did I.
  36. TRX is awesome.  After my gym closed, I thought my life was over.  When I joined a  health club that had the worst leg press machine ever, I discovered the TRX.  I started messing with it and within 2 months, took a certification class.  Long story short, body weight training is very worth it.  I ended up putting it up in the garage and kept my size and strength without lifting a weight for 5 months (well except my body weight!).  I forgot how awesome body weight training can be.  The inflammation I had from weight training disappeared.
  37. The best time to workout is in the late afternoon.  Everybody will say “whatever works for you” but in reality, the late afternoon is optimal if you can fit that into your schedule.  If you can’t, then workout whenever you can.
  38. You don’t have to be bleeding, sweating or crying at the end of your workout.  If you are, I question why you think training harder not smarter is the answer.  Muscle grows when stimulated not annihilated.  Workout hard and with intensity but there is such as thing as going overboard and too much.
  39. How come most people who do Crossfit don’t look fit? (at least on my Facebook timeline)
  40. A study published in the Journal of the American Medical Association shows that fructose may increase hunger levels.  Interesting.
  41. I love Carb Back Loading!

So, what did I miss? What did you learn this year?

Be Fit, Stay Strong!

Marc David – CPT

50.  Mike Boyle is an excellent bodybuilding chef!  I wish he’d start writing for me again on a regular basis and dish out some delicious recipes.  Maybe if we Tweet Mike he’ll comply?

Natural Bodybuilding with Marc David

]]> https://bodybuildingsecretslive.com/offtopic/top-49-things-i-learned-in-2012/feed/ 1 2012 Looking Back at 2012 Can You Help Me Convince My Parents Supplements are Safe? https://bodybuildingsecretslive.com/natural-bodybuilding/can-you-help-me-convince-my-parents-supplements-are-safe/ https://bodybuildingsecretslive.com/natural-bodybuilding/can-you-help-me-convince-my-parents-supplements-are-safe/#comments Tue, 01 Jan 2013 18:00:38 +0000 https://bodybuildingsecretslive.com/natural-bodybuilding/can-you-help-me-convince-my-parents-supplements-are-safe/ Natural Bodybuilding with Marc David]]>

Can You Help Me Convince My Parents Supplements are Safe?

Supplements are safe for teens! (or are they?)

Question:

I am 18 years old.  I've been weight lifting for about a year now.  I want to take a few supplements like:

My parents are claiming that for my age all of this is totally unsafe and would destroy my liver and kidneys!

I can't convince them so I need to know are they safe if they are taken by the recommended dosage! If they are safe will you send me what I can tell them to convince them.  I have tried every which way to say it is totally natural and completely safe if used according to the recommended dosage.  If they are safe, I need the medical and chemical speech to convince them so help me please.

Answer:

If there's one lesson I've learned in my own 20 years of bodybuilding and the last 10 years of being online helping as many people as I can it is this:  Recommending supplements and trying to convince people they are safe is just the wrong approach.  I know this isn't what you probably wanted to read but before you close your browser, hear me out please.

Recommending supplements to somebody without knowing the intimate details of your health situation is irresponsible.  Think of it like a peanut allergy.  Peanuts are great!  They are totally safe.  I tell you to eat them.  Then we find out you have an allergy to them and oops!  My bad!  A bit extreme but I hope it proves the point.  Getting supplement advice off the Internet can be a bad idea unless you put forth the effort to do your own research.

As a teenager, your frustration is understandable.  You think your parents are totally misinformed, and maybe they are, but I'd venture to guess, you may not have all the information you need either to understand the situation.

And that's what the rest of this answer is about!  While I won't tell you or your parents that supplements are safe (that would be irresponsible of me), nor will I say they are not, I'll do my best to give you some resources you can use to understand them better and make informed decisions.

In order to make the best supplement decision for you, several factors need to be considered.  Two of the most important are:

Warning:  Just because a supplement is on the shelves being sold, does not mean it is automatically safe to take.  Even taking it at the manufacturer's recommended dosage does not mean it will work nor does it mean it is safe.

How Important is Nutrition?

"You can't out train a bad diet."  I forgot who said that but it's 100% true.  If you do not have your nutritional house in order, no supplements will save you.  In reality, supplements are about 3% of the overall picture anyway.  (I got that figure from years of personal observation and some guess-work; don't bother looking it up)

Most teens I know are sporadic when it comes to nutrition.  They could improve on it greatly.  Maybe that's you and maybe it's not, but the point is ... if you can improve, you should.  It will make more of a different that say.. glutamine (which I find useless for bodybuilding).

When I was a teenager, I thought not having supplements were really holding back my progress.  Let me be blunt...

That is total bullshit.  What really held me back in my youth was:

I tried all kinds of useless crap.  I'd take amino acids faithfully and skip meals all the time.  I'd take some stuff you put under your tongue every day but miss workouts and maybe hit the gym (at this time it was a Soloflex) three times a week at best.

Supplements were not my answer.  But I fell prey to the marketing hype and promises like everybody does.

As pointed out to me ... does anybody know what good nutrition is anymore?  Here's some resources I want you to read.

Must Read Nutrition Resources

  1. Basic Nutrition - A Quick Guide
  2. Why Nutrition is Important

So you get nutrition is way more important right?  You get that down along with working out, and you'll surpass anybody short of steroids in the gym.  That creatine, those protein powders, that BSN (Bull.Shit.Nutrition) aren't worth it in the long run.

Now don't get me wrong!  There are some supplements worth trying, but that's not necessary now, and at your age it won't make a difference.  Your youth (testosterone) is far more potent than anything you can buy legally.  Use it now to your advantage!

You Need to Know How Supplement Become a Supplement

To answer this question, what better place to get the information then the FDA’s own website.

“The FDA regulates dietary supplements under a different set of regulations than those covering “conventional” foods and drug products (prescription and Over-the-Counter). Under the Dietary Supplement Health and Education Act of 1994 (DSHEA), the dietary supplement manufacturer is responsible for ensuring that a dietary supplement is safe before it is marketed. FDA is responsible for taking action against any unsafe dietary supplement product after it reaches the market. Generally, manufacturers do not need to register with FDA nor get FDA approval before producing or selling dietary supplements. Manufacturers must make sure that product label information is truthful and not misleading.

FDA’s post-marketing responsibilities include monitoring safety, e.g. voluntary dietary supplement adverse event reporting, and product information, such as labeling, claims, package inserts, and accompanying literature. The Federal Trade Commission regulates dietary supplement advertising.”–Source: The FDA

As you can see, just because something is sold, does not mean it's automatically safe.

All this means to you is ...

Just because a supplement is sold on the shelves of the United States, does not mean it's automatically safe to consume.  Even taking the recommended dosage does not ensure safety.

That's just a tiny list of questions you have to ask yourself.

When it comes to Creatine, it's a different answer than 99% of the junk on the shelves today simply because of the amount of information available on that particular supplement.  But regarding the rest, it's unknown unless you dig deep to find the answer and even then, you may not get the full story unless the company opens up the exact amounts in the product.

Ever hear of a Proprietary Formula?  It means the company must list what's in the product but it does not have to list each amount.  So some ingredients may be effective but maybe not in the amount that's in that product, but you'll never know.   Maybe they put in too much of the ingredient that is said to make a difference (opening up a case for overdosing) or maybe they didn't put in enough for it to be effective.  In some cases, a study will show X amount of Y ingredient showed some promising results but Y ingredient is very expensive, so much so the average consumer won't pay so they use very little of Y.  It still lists Y on the label so you buy it thinking that all these studies say Y works (but what you didn't realize is that the studies say X amount of Y works and sadly, the product you purchased contains just a little bit of Y).

At this point, you might think I'm totally against supplementation.  Not at all!  I'm for the consumer making informed choices and understanding the landscape.

You, the consumer needs to make that choice based on available information.

Here are some excellent resources to further your research on a particular supplement:

My favorite but not totally free site is ConsumerLab.com  They routinely evaluate various supplements for safety, they list out what the claims are, what dosage is necessary and then independently test supplements to ensure what's on the label is what is in the bottle.

The bottom line is ... a supplement isn't automatically safe because it's sold.  There's quite a lot that goes on behind the scenes.  The more information you can gather from reputable sources, the better information you will have to start a conversation with your parents.  Focus on nutrition and training above all as that will make much more of a difference than any supplement.  I understand your frustration, I truly do.  But reassured, if you don't take a single thing off that list, your muscle building goals will not be in jeopardy. Your youth is by far the best supplement you'll ever have so do not waste it!

Start eating right and training consistently right now, today and in 20 years, you'll be freaking huge! :-)

Here is Your Next Step:

Sign up for the Newsletter below and grab the 19 Tips ebook I've put together to
answer many more questions you are bound to have regarding how much to eat, how much protein to consume and loads of other questions.  The book is free.  The newsletter contains such things like:

If you enjoyed this article, get email updates (it's free).

Be Fit, Stay Strong!

Marc David – CPT

Natural Bodybuilding with Marc David

]]> https://bodybuildingsecretslive.com/natural-bodybuilding/can-you-help-me-convince-my-parents-supplements-are-safe/feed/ 0teen-supplements Supplements are safe for teens! (or are they?) Free eBook: 19 Tips to Build More Muscle Cardio Coach Download for Free https://bodybuildingsecretslive.com/weight-loss/try-cardio-coach-for-free/ https://bodybuildingsecretslive.com/weight-loss/try-cardio-coach-for-free/#comments Mon, 24 Dec 2012 22:49:20 +0000 https://bodybuildingsecretslive.com/?p=3316 Cardio Coach workout … read the post below to get the latest update on how to get Volume 1 for free. I used to hate doing any cardio until I heard my first Volume of Cardio Coach.  In my experience with high intensity interval training, nothing beats it.  Sean O’Malley has been in my “ear” [...]

Natural Bodybuilding with Marc David

]]> Cardio Coach workout … read the post below to get the latest update on how to get Volume 1 for free.

I used to hate doing any cardio until I heard my first Volume of Cardio Coach.  In my experience with high intensity interval training, nothing beats it.  Sean O’Malley has been in my “ear” for years giving me tips and instruction and the motivation I needed to keep pushing and finish strong.

For a limited time, you can download Volume 1A at no charge!  This version has extensive coaching for first-time users.

Here’s How to Get Your Free Full Version Cardio Coach Workout:

http://www.hiitcoach.com/specials.html

(this is not an affiliate link; it goes directly to the site)

His family decided to continue Sean’s dream of promoting H.I.I.T. (High Intensity Interval Training) through a new web site.  On this site they are offering all of the Cardio Coach workouts.  They plan to add additional tracks and an upcoming tribute workout (to be released for 5-4 Day on May 4, 2013).

Please share this blog post or the link above with anybody you think might enjoy this type of workout.  I feel in love with the series with Volume 1.  Maybe they will too.  If not, it didn’t cost you anything to download it or send a link and keep Sean’s dream alive.

What You Get with Cardio Coach Workouts:

Go now …

Get Your Free Full Version Cardio Coach Workout:

http://www.hiitcoach.com/specials.html

I’d like to wish the entire O’Malley Family a very Merry Christmas and Happy New Year.  You raised a very special person into the world that touched thousands of lives.  By keeping the dream alive and giving away what I’d consider the best volume, I only hope others can hear Sean’s words and be as changed as I was to hear them.

Be Fit, Stay Strong!

Marc David – CPT

PS - The button didn’t work for me using Internet Explorer but it did with Google Chrome.

Natural Bodybuilding with Marc David

]]> https://bodybuildingsecretslive.com/weight-loss/try-cardio-coach-for-free/feed/ 3 Cardio-Coach Two weeks until the New Year, enjoy it while it lasts! https://bodybuildingsecretslive.com/offtopic/two-weeks-until-the-new-year-enjoy-it-while-it-lasts/ https://bodybuildingsecretslive.com/offtopic/two-weeks-until-the-new-year-enjoy-it-while-it-lasts/#comments Thu, 20 Dec 2012 14:48:53 +0000 https://bodybuildingsecretslive.com/?p=3298 With New Year’s but 2 weeks away, I hope you are taking some time to relish the emptiness of your gym (if your gym is less crowded).  Once those resolutions are made… look out!  It will be crowded for a couple of weeks until people realize… hey you have to do this all the time? [...]

Natural Bodybuilding with Marc David

]]> With New Year’s but 2 weeks away, I hope you are taking some time to relish the emptiness of your gym (if your gym is less crowded).  Once those resolutions are made… look out!  It will be crowded for a couple of weeks until people realize… hey you have to do this all the time?

Enjoy it while it lasts!

Send me a photo link to your gym and I’ll post it here.

Marc David – CPT
“The NoBull Muscle Guy”
Author of NoBull Bodybuilding

Natural Bodybuilding with Marc David

]]> https://bodybuildingsecretslive.com/offtopic/two-weeks-until-the-new-year-enjoy-it-while-it-lasts/feed/ 0 empty-gym Enjoy it while it lasts! Carb Back Loading for Cheapskates https://bodybuildingsecretslive.com/gain-weight/carb-back-loading-for-cheapskates/ https://bodybuildingsecretslive.com/gain-weight/carb-back-loading-for-cheapskates/#comments Mon, 17 Dec 2012 04:47:45 +0000 https://bodybuildingsecretslive.com/?p=3275 So you say you can’t afford to buy the Carb Backloading ebook?  In most cases, it is not because you cannot “afford” it, it is because your priorities are askew.  I’ve often said, you get what you pay for when it comes to information. For a moment, I will stop being so damn judgmental and [...]

Natural Bodybuilding with Marc David

]]>

Not Everybody Can Afford Carb Back Loading

So you say you can’t afford to buy the Carb Backloading ebook?  In most cases, it is not because you cannot “afford” it, it is because your priorities are askew.  I’ve often said, you get what you pay for when it comes to information.

For a moment, I will stop being so damn judgmental and dish out the basics of a protocol that is rocking the fitness world.  It’s called Carb Backloading.

Carb Backloading is…

Carb Backloading is not…

There’s LOADS of information you’ll find within the ebook that covers all the bases, including which proteins to use, in what amounts and when.  You will find a sample carb backloading meal plan I put together including some recipe ideas.

If you truly cannot afford the ebook that’s fine.  You can take the summary above and head over to the carb backloading forums and search around for free.  Be aware that when you jump on a free forum that the author himself doesn’t check on a regular basis, you will find that many other people who have not purchased the book will post their information and advice on a protocol they only pieced together themselves.  I have found many of the posts to be the blind leading the blind.

What makes Carb Backloading so different from the thousands out there?

  1. The use of insulin to control hunger and as a powerful turbo charged transport of nutrients
  2. Carbohydrates make things grow (fat and muscle) but the timing is key to this program

This may not be for you.  It probably is not for your elderly parents who barely make it to the gym or your son or daughter who has no concept of a good nutritional program.  While the book is pretty extensive in research, it is very light specific to the values of nutrition.  It is not meant to be a Nutrition 101 course.  It is not written for the casual athlete.  This is the type of protocol that blurs the lines between everyday eating and performance nutrition.

In summary, carb back loading is the type of program you want to learn directly from the source and NOT the forums or word of mouth.  There’s quite a bit more to the program and it’s poorly laid out.  I had to read the actual text 4 times before I grasped every aspect of it and I am certain missed some key points.  Maybe in Version 2.0 it will be more clear but until then, while I have made exceptional personal progress on carb back loading, I cannot stress enough that if you are going to put forth the effort to follow this, you should read the text yourself.

Learn more about Carb Backloading by John Kiefer

Learn more about the Carb Nite Solution

Marc David – CPT
“The NoBull Muscle Guy”
Author of NoBull Bodybuilding

 

Natural Bodybuilding with Marc David

]]> https://bodybuildingsecretslive.com/gain-weight/carb-back-loading-for-cheapskates/feed/ 0 carb-backloading-ebook Carb Back Loading Meal Plan https://bodybuildingsecretslive.com/gain-weight/carb-back-loading-meal-plan/ https://bodybuildingsecretslive.com/gain-weight/carb-back-loading-meal-plan/#comments Wed, 12 Dec 2012 01:59:24 +0000 https://bodybuildingsecretslive.com/?p=3263 Carb Back Loading Meal Plan: Simple, Healthy and above all … FUN! While the book does contain a general carb back loading meal plan, they may or may not suit your needs and likes.  Assuming are you somewhat experienced in the creation of a meal plan, it’s not really difficult but it might go against [...]

Natural Bodybuilding with Marc David

]]> Carb Back Loading Meal Plan: Simple, Healthy and above all … FUN!

While the book does contain a general carb back loading meal plan, they may or may not suit your needs and likes.  Assuming are you somewhat experienced in the creation of a meal plan, it’s not really difficult but it might go against the mainstream nutrition advice you’ve read before.  Some might even call it extreme!  If you want my carb back loading review.  Now let’s talk food!  Here’s how it works.

The Carb Backloading ebook by John Kiefer goes thru some very simple formulas.  No math, just charts.  You figure out the total number of grams of protein you want pre-training and post-training, the amount of fat and then the magic number of carbs for your backloads.

This could be your carb back loading meal plan

A Prep Phase is suggested before you start carb backloading.  It’s quite simple.  You go ULC for 10 days.  You weight yourself before and after and the number of pounds lost is your target carbs for backloading.  At the time, mine came out to be 409g per day for density bulking.  As weeks went by, I adjusted that to 350g as 200g was too low and 409g was too high.  Nevertheless, it proved to be an excellent starting point.  While it’s not required to do this prep phase, it’s highly recommended so that you can figure out your own personal numbers.  It would have been helpful to include a carb back loading meal plan for the ultra-low carb phase, but Kiefer assumes you aren’t the average person and you will already know this or use the forums to design your own for this short phase.

What do you eat on carb back-loading?  Let me show you.

I just started filling in the blanks for a carb back loading meal plan based on my needs at the time.  You can see my example below.  It’s just a guideline, not set in stone.  If you do the math, it’s too high in carbs and I adjusted downwards.

One thing Kiefer should mention in the carb backloading ebook that he doesn’t and that is that whatever your target number is, take that in half and work upwards.  For the most part, it’s the highest range you’d want.  For me, I found 409g every night to be too much.  I felt like it was difficult to backload that many carbohydrates and I felt stuffed.  200g, felt like I was still in some ketosis.  At 350g, I feel satisfied, energetic and my workouts the next day aren’t lacking.  I had to start lower and work my way up.  I suggest you do the same.  The sample carb back loading meal plan included in the ebook gives you an idea of how to craft one but following it to the letter usually won’t work unless you are exactly the same weight as the sample.  Even then, your numbers may be different so keep in mind you’ll have to do some leg workout to design a plan that is going to work for you.

My Carb Back Loading Sample Meal Plan:

Upon Waking:

Breakfast:

Snack (optional):

Lunch:

Snack (optional):

Pre-Training:

Intra-Training:

Post-Training:

Dinner:

Splurge:

Before Bed:

To be clear, this was just a carb back loading meal plan I created based on my needs and tastes.  I’ve since tweaked it to remove the intra-workout formula (didn’t need it) and since becoming allergic to eggs, I’ve included uncured bacon, cottage cheese and a sliced tomato for breakfast.   I started using jelly beans in place of corn flakes at times and rice pudding if I didn’t have a baked potato.

My current carb back loading breakfast

A carb back loading meal plan should load pre-training, the majority of your protein and fats (keeping ketogenic) and full of energy.  Prior to the workout, you drink coffee and coconut oil for energy (MCTs) and after the workout, you spike your insulin with high glycemic carbs sources, driving in protein to the hungry muscles and fuel in the form of glycogen to replace what you lost during the previous workout.

My Favorite Carb Back Loading Meal Plan Foods

There’s plenty of carb backloading recipes   Think about it.  Most of the stuff we’re told is unhealthy, can be used to build your own carb back loading meal plan depending on the ingredients and how well you cook.  Avoiding processed foods is still key.  Making your own homemade versions of higher carb desserts and foods would be ideal.  For example, a homemade pizza over a nasty rubbery store-bought frozen pizza.

Carb Backloading can be a Fun and Healthy Lifestyle!

A bison burger, sweet potato and jasmine rice make up this carb back loading meal.

This carb backloading diet example was based off the carb backloading meal plan included in the book.  I switched out foods and portions to meet my needs as determined by the steps you’ll learn in the ebook.

If you are somewhat creative, you can easily come up with your own carb backloading meal plan that meet your definition of health.  You do not have to eat burgers, fries and other desserts that you find distasteful.  However, if you’ve always steered clear of those, you can use them to your advantage.  This is one of the most nutritionally fun protocols I’ve tried in a long time.

Once you purchase the ebook, you’ll want to visit the forums as there’s many people who have made similar carb back loading meal plan templates you can use for your own situation.  The forums are full of information but you have to dig.

Marc David – CPT
“The NoBull Muscle Guy”
Author of NoBull Bodybuilding

PS - Keto type recipes like this would work for such a plan.

PPS - If you have a carb back loading meal plan you’d like to share, please contact me and share your favorite foods.

Natural Bodybuilding with Marc David

]]> https://bodybuildingsecretslive.com/gain-weight/carb-back-loading-meal-plan/feed/ 2 carb back loading meal plan carb back loading breakfast idea carb back loading meal splurge carb back loading meal idea How Did We Get Here? Obesity Trends https://bodybuildingsecretslive.com/current-health-news/how-did-we-get-here-obesity-trends/ https://bodybuildingsecretslive.com/current-health-news/how-did-we-get-here-obesity-trends/#comments Mon, 10 Dec 2012 23:12:36 +0000 https://bodybuildingsecretslive.com/?p=3252 Is obesity a national problem? Will it become a global problem? Here’s the Center for Disease Control (CDC) obesity trends among adults from 1986 to 2010. The video shows shows the history of United States obesity prevalence from 1985 through 2010. Obesity Statistics   I Ask You: Do you have any idea how we got [...]

Natural Bodybuilding with Marc David

]]> Is obesity a national problem?

Will it become a global problem?

Here’s the Center for Disease Control (CDC) obesity trends among adults from 1986 to 2010.

The video shows shows the history of United States obesity prevalence from 1985 through 2010.

Obesity Statistics

 

I Ask You:

Do you have any idea how we got to this situation?

What do we do about it?

Source:  Center for Disease Control Obesity Data

Marc David – CPT
“The NoBull Muscle Guy”
Author of NoBull Bodybuilding

Natural Bodybuilding with Marc David

]]> https://bodybuildingsecretslive.com/current-health-news/how-did-we-get-here-obesity-trends/feed/ 1 How Did We Get Here? Obesity Trends Is obesity a national problem? Will it become a global problem? Here's the Center for Disease Control (CDC) obesity trends among adults from 1986 to 2010. The video shows shows the history of United States obesity prevalence from 1985 through 2010. Obesity Statistics   I Ask You: Do you have an obesity,obesity statistics,obesity trends The Deadly Truth About Veganism https://bodybuildingsecretslive.com/guest-blogs/the-deadly-truth-about-veganism/ https://bodybuildingsecretslive.com/guest-blogs/the-deadly-truth-about-veganism/#comments Fri, 07 Dec 2012 16:07:49 +0000 https://bodybuildingsecretslive.com/?p=3251 This is a guest post by Mishka Thomas, a food and beverage blogger The tragic death of an infant is among the many cases that shed light on the consequences of vegetarianism/veganism, among which are fatal vitamin deficiencies. Sergine and Joel Le Moaligou of France fed their 11-month-old daughter Louise breast milk alone– one day [...]

Natural Bodybuilding with Marc David

]]> This is a guest post by Mishka Thomas, a food and beverage blogger

The tragic death of an infant is among the many cases that shed light on the consequences of vegetarianism/veganism, among which are fatal vitamin deficiencies. Sergine and Joel Le Moaligou of France fed their 11-month-old daughter Louise breast milk alone– one day in March 2008 the baby became listless and the couple called emergency services. The baby died of a vitamin deficiency.

According to the autopsy report, the baby suffered from a vitamin A and vitamin B12 deficiency, which experts say raises a child’s vulnerability to infection. The deficiency may have been due to an unbalanced diet, and that the couple did not heed the doctor’s advice for hospitalization when Louise contracted bronchitis and had dropping weight during her nine-month checkup.

While breast milk is a near-perfect food that proves to be the best nourishment you can give your baby, its nutritional value is influenced by the mother diet. Louise’s mother is a vegan, and it apparently created vitamin deficiencies in the breast milk that she was fed on exclusively.

Are you convinced that a strict vegan diet is the healthiest way to go? Read on and be enlightened about the potential deadly dangers of this practice.

The Health Setbacks of Going Strictly Vegan

Many individuals go down the vegetarian/vegan route based on their ethical or spiritual convictions. However, this dietary choice often leads to serious effects, as avoiding all animal foods may deprive you of the critical nutrients needed for optimal health and well-being. Even Angelina Jolie, a vegan for so many years, was quoted as saying “It nearly killed me.”

Vitamin B12 deficiency is thing to watch out for. Vitamin B12, one among the eight B-complex vitamins, is naturally found in animal foods such as meat, fish, milk, milk products, and dairy.

Researcher Michael Donaldson, PhD, of Cornell University reveals his study on the Hallelujah diet, a strict vegan diet:

“Our study revealed early signs of vitamin B12 deficiency in 26 of the 54 people tested, after following the Hallelujah Diet for as little as two to four years…

Based on the published studies and our results, adequate vitamin B12 status of vegans cannot be taken for granted. Pregnant women, nursing mothers, infants, and small children are particularly vulnerable to B12 shortages. Ensuring adequate B12 is critical for normal neurological development and maintenance, with shortages resulting in permanent damage.”

Another concern: even if vitamin B12 is water-soluble, it does not go out of your body quickly like other water-soluble vitamins do. It is stored in your kidneys, liver, and other bodily tissues. As a result, vitamin B12 deficiency many not manifest until after a number of years.

Saturated fats, animal-based omega-3 fats like krill oil, and vitamin A are other nutrients that a growing child may be missing out on with a strict vegan diet.

Know Your Nutritional Type, Too!

If you are currently following a vegetarian or vegan diet, it may be beneficial for you to add a number of animal-based proteins to your eating choices, like raw organic eggs and dairy. However, its sufficiency largely depends on your Nutritional Type, which determines the ratio of fats, carbohydrates, and protein you need.

Here are the three groups under Nutritional Typing:

1. Protein Type – High amounts of healthy fats and protein, lower amounts of vegetables

2. Carb Type – High amounts of vegetables, lower amounts of protein and fat

3. Mixed Type – somewhere between Protein and Carb Types

Your body needs some of each of these categories above, but individuals require different ratios of each. While some may thrive on large vegetable amounts and very little animal protein, this ratio would spell disaster for some people.

You fare worst on vegetarian and vegan diets if you are a natural Protein Type, as sticking to such diet deprives of your body’s essential fuel, as dictated by your genetic and biochemical makeup. Consider these facts for yourself and your family, and especially if you are pregnant or breastfeeding.

About the Author

Mishka Thomas is a food and beverage blogger, favoring healthy, organic finds and restaurants found in his hometown in Los Angeles. He was diagnosed with vitamin B12 deficiency a year ago, and this forced him to reevaluate his dietary and lifestyle choices. He is currently living with his partner of five years and their daughter, Belle.

Natural Bodybuilding with Marc David

]]> https://bodybuildingsecretslive.com/guest-blogs/the-deadly-truth-about-veganism/feed/ 0 vegan Carb Backloading https://bodybuildingsecretslive.com/book-reviews/carb-backloading/ https://bodybuildingsecretslive.com/book-reviews/carb-backloading/#comments Wed, 05 Dec 2012 15:41:13 +0000 https://bodybuildingsecretslive.com/?p=3244 Carb Backloading Question from Facebook: I’m in great shape right now, thanks to your advice and all your info, but notice your talking about this carb back-loading thing. You don’t think that actually works do you? I went to the site and it sounds like another “fad diet” to me. - Scott Does Carb Backloading [...]

Natural Bodybuilding with Marc David

]]> Carb Backloading Question from Facebook:

I’m in great shape right now, thanks to your advice and all your info, but notice your talking about this carb back-loading thing. You don’t think that actually works do you? I went to the site and it sounds like another “fad diet” to me. - Scott

Does Carb Backloading Work?

Scott, define “what actually works?”

If you simply mean… does this crazy sounding program carb backloading by John Kiefer that I’ve been following almost to the letter for 2 month, that has all these typical before and after shots plus the marketing pitch of eating junk food on the sales page really build muscle or burn fat like they claim?  In a minute, I will talk about some carb backloading results from my own experience if that would help.

Then Yes but there’s more to the discussion.  Here is my personal Carb Backloading Review.


Carb Backloading Cliff Notes:

In a hurry? Watch the video on Carb Back-Loading

Being the experimenter I am, I purchased the Carb Backloading book based on a friend’s recommendation.  At 327 pages, it’s probably one of the shorter ebooks on a fitness protocol I’ve read.  The spacing is nice, the font is large so you can breeze thru it in a day.  But I highly suggest re-reading the text several times as the first pass, you miss a lot of subtle but very important points, recommendations and tips.

In a nutshell, Carb Backloading is…

Almost every bullet point above in the concept of carb backloading, goes against what I’ve been taught and almost all mainstream nutritional advice.  It’s not that they are wrong, it’s just a different way of thinking and using a concept of nutrient timing to accomplish body composition changes.  Furthermore, the carb backloading protocol utilizes the time of day and insulin to spur growth.

Personal Carb Backloading Results in 32 days:

View my Carb Backloading Results

Carb Backloading Schedule:

My chosen carb backloading schedule was to Density Bulk on every day (even non-training) so some fat gain was unavoidable.  My strength increased on almost every lift.  My energy levels were high.  I was not hungry at any point or felt the urge to eat (that low blood sugar urge I seemed to get when I was eating 5-6 meals every 2-3 hours that included carbohydrates).  I trained in a “fasted” state (not hungry) but slammed the carbs starting with the post workout shake on wards until bedtime.  I kept my back loading windows to about 4 hours.

Carb Backloading on Off Days:

This is where you use the program as a guide but you tweak it to your needs over time based upon your results.  Depending on your initial level of body fat, you can density bulk every day, even on your off days.  This is a bit different from the Strength Accumulation option which simply says, on your off days, you don’t back load.

There’s a lot of info in the above paragraph that probably makes very little sense.  The plan is so simple it’s stupid!  There’s no workout that comes with it as it assumes you have that piece of the puzzle.  And while there is a carb backloading workout, you could do a number of bodybuilding programs that deplete your glycogen stores and get the same if not better results.

What About Carb Backloading for Morning Training?

You’ve heard somewhere that it’s not possible or doesn’t work.  That the time of day dictates the outcome of this program.  While Kiefer recommends late afternoon/early evening training, carb backloading can be tweaked to morning training routines.  Maybe you won’t get the best effects, but the concepts work and you can adapt it to such a schedule.  There’s a section in the book called “Nobody’s Perfect.”  John Kiefer outlines what to do in these type of situations to make the program work for you.

Now here’s some food for thought from another critic on the subject who’s never tried it.

“I just went to that site “Dangerously Hardcore” and I find it hard to believe not to mention the before and after photos are complete garbage. Marc, you are into this  carb backloading stuff, do you call bullshit the claims John Kiefer makes or are they legit? I think you were trying this system … Also, he says he eats cheeseburgers and fries? I mean come on man. Great that you can eat that, or want to eat it, but if you are serious about fitness you really shouldn’t consume that kind of garbage.

Furthermore, there is nothing wrong with tracking your diet, more American’s should get in the habit of this. Instead they pay more attention to the release date of new apps, “smart phones”, and when dancing with the stars is coming on TV. I also love how proud he is that he does no cardio. Who is this guy? America needs to do more cardio from my observations of the general public. They also need to pay attention to what they eat.”

Let’s be clear friend, carb backloading is NOT nutrition advice for the average mass seeker or person who’s looking to have a nice and neat healthy lifestyle.  This is performance nutrition and the lines get blurred.

The average person should indeed:

Carb Backloading isn’t meant for the person who’s chubby and has random gym experience.  John Kiefer wrote a previous book called The Carb Nite Solution to address people looking to lose weight and fat as a primary goal.  This is for a different class who’s not pigeon-holed into definitions of health or what it means to “be healthy.”

I Ask You to Define: Healthy

People are quick to say “that’s not healthy!  That’s junk!”  But without the proper context of how the food or items are being used, it’s absolutely meaningless.  A handful of jelly beans after an intense workout cannot be compared to eating a bowl of fruity pebbles in the morning before school.  However, most people label and define on a broad scope without any second thought as to what they are defining and in what context.

Here is my carb backloading meal plan for your use as a template or to critique.

My own thoughts on Carb Backloading are quite simple.  It is by far the best mass gaining program (nutrition) I’ve ever used up until this point.  In no other time in my life have I gained 20 lbs with a majority of that being muscle.  It took me over a year to go from 175 to 190 in the past and it was with many more meal sessions, less productive workouts and a feeling of being stuffed all the time.  I experience none of that on carb backloading.

Be Fit, Stay Strong!

Marc David – CPT

Natural Bodybuilding with Marc David

]]> https://bodybuildingsecretslive.com/book-reviews/carb-backloading/feed/ 11 carb back loading,carb backloading Carb Backloading Question from Facebook: - I'm in great shape right now, thanks to your advice and all your info, but notice your talking about this carb back-loading thing. You don't think that actually works do you? Carb Backloading Question from Facebook: I'm in great shape right now, thanks to your advice and all your info, but notice your talking about this carb back-loading thing. You don't think that actually works do you? I went to the site and it sounds like another "fad diet" to me. - Scott Does Carb Backloading Work? Scott, define "what actually works?" If you simply mean... does this crazy sounding program carb backloading by John Kiefer that I've been following almost to the letter for 2 month, that has all these typical before and after shots plus the marketing pitch of eating junk food on the sales page really build muscle or burn fat like they claim?  In a minute, I will talk about some carb backloading results from my own experience if that would help. Then Yes but there's more to the discussion.  Here is my personal Carb Backloading Review. Carb Backloading Cliff Notes: Being the experimenter I am, I purchased the Carb Backloading book based on a friend's recommendation.  At 327 pages, it's probably one of the shorter ebooks on a fitness protocol I've read.  The spacing is nice, the font is large so you can breeze thru it in a day.  But I highly suggest re-reading the text several times as the first pass, you miss a lot of subtle but very important points, recommendations and tips. In a nutshell, Carb Backloading is... Shift calories to later in the day Eating lighter in the morning and early afternoon, and Feast at night This may include skipping breakfast Almost every bullet point above in the concept of carb backloading, goes against what I've been taught and almost all mainstream nutritional advice.  It's not that they are wrong, it's just a different way of thinking and using a concept of nutrient timing to accomplish body composition changes.  Furthermore, the carb backloading protocol utilizes the time of day and insulin to spur growth. Personal Carb Backloading Results in 32 days: Start 178 lbs at 11.9% body fat End at 192 lbs at 14% body fat View my Carb Backloading Results Carb Backloading Schedule: My chosen carb backloading schedule was to Density Bulk on every day (even non-training) so some fat gain was unavoidable.  My strength increased on almost every lift.  My energy levels were high.  I was not hungry at any point or felt the urge to eat (that low blood sugar urge I seemed to get when I was eating 5-6 meals every 2-3 hours that included carbohydrates).  I trained in a "fasted" state (not hungry) but slammed the carbs starting with the post workout shake on wards until bedtime.  I kept my back loading windows to about 4 hours. Carb Backloading on Off Days: This is where you use the program as a guide but you tweak it to your needs over time based upon your results.  Depending on your initial level of body fat, you can density bulk every day, even on your off days.  This is a bit different from the Strength Accumulation option which simply says, on your off days, you don't back load. There's a lot of info in the above paragraph that probably makes very little sense.  The plan is so simple it's stupid!  There's no workout that comes with it as it assumes you have that piece of the puzzle.  And while there is a carb backloading workout, you could do a number of bodybuilding programs that deplete your glycogen stores and get the same if not better results. What About Carb Backloading for Morning Training? You've heard somewhere that it's not possible or doesn't work.  That the time of day dictates the outcome of this program.  While Kiefer recommends late afternoon/early evening training, carb backloading can be tweaked to morning training routines.  Maybe you won't get the best effects, but the concepts work and you can adapt it to such a schedule.  There's a section in the book called "Nobody's Perfect."  John Kiefer outlines what to do in these type of situations to make the program work for you. Marc David clean 23:37 Carb Backloading Video. Does This Crazy Twist on Nutrition Work? Carb Backloading is by far the easiest mass building nutrition protocol. Read my carb back loading review. carb back loading,carb backloading,carb backloading carb back-loading In a hurry? Watch the video on Carb Back-Loading Bodybuilding Myths https://bodybuildingsecretslive.com/guest-blogs/bodybuilding-myths/ https://bodybuildingsecretslive.com/guest-blogs/bodybuilding-myths/#comments Wed, 21 Nov 2012 17:48:40 +0000 https://bodybuildingsecretslive.com/?p=3239 This is a guest post by Galen Hass is a seasoned bodybuilder and consultant to Trim Nutrition (a weight loss company) Many bodybuilding newbies turn to the most ripped guys in the gym to get their bodybuilding advice.  If that newbie stumbles upon someone who just happened to find success amidst total bodybuilding ignorance, that [...]

Natural Bodybuilding with Marc David

]]>

Put an end to some Bodybuilding Myths

This is a guest post by Galen Hass is a seasoned bodybuilder and consultant to Trim Nutrition (a weight loss company)

Many bodybuilding newbies turn to the most ripped guys in the gym to get their bodybuilding advice.  If that newbie stumbles upon someone who just happened to find success amidst total bodybuilding ignorance, that false information will be passed on.  And on.  And on.

It is time to put an end to bodybuilding myths.  Perhaps you have been under the delusion of one of these mistruths.  Or, maybe you are just getting started and want to do things right.  No matter where you are in your weight lifting journey, here are some common myths you should be aware of and avoid.

Myth #1:  You Must Work A Muscle To Failure Every Time

Yes, you do need to push a muscle to failure.  However, you don’t need to do it every time.  If you do, you’re bound to suffer overtraining syndrome.  Then, you’ll be out of commission for quite awhile.  The best workout plan will work a muscle to failure one day, work the muscle just short of failure a few days, and totally rest the muscle for a few days.

Myth #2:  Bodybuilders Can Eat Unlimited Calories

You definitely need to eat enough nutrients so your body can maintain itself and build the new muscle tissue.  If you don’t, you won’t get bigger.  However, that doesn’t mean you can eat everything in sight.  Your body can only transform so many calories into lean muscle tissue.  The rest will be stored as fat.  Eat enough to grow, but not so much you get fat.

Myth #3:  If You Take Time Off, You Will Instantly Lose Strength

Get this – if you take a few days (or weeks) off, you will probably gain strength and muscle mass.  Why?  Because so many people are on the verge of overtraining and they don’t allow their bodies to recuperate properly.  Plus, a short break might really kick your motivation into high gear.

You can even take several months off and it won’t be the end of the world.  Our bodies have muscle memory.  That means your muscles will have no trouble getting back to where they once were.

Myth #4:  Your Workout Should Last At Least An Hour

When it comes to bodybuilding, the phrase, “less is more” definitely applies.  If your workout lasts an hour or more, you are doing too many exercises or taking too many breaks.

The longer you workout, the lower your blood sugar levels will drop.  Also, after an hour, you will definitely see a decrease in testosterone output.  Plus, your cortisol levels will increase.  This catabolic hormone causes muscle breakdown and facilitates fat storage.

Instead of gathering bodybuilding advice from just anyone, learn actual facts.  Don’t let myths slow down your bodybuilding efforts.  If you have been adhering to one of these mistruths, change your ways immediately.  And make sure you tell everyone you know!

Guest author Galen Hass is a seasoned bodybuilder.  He contributes to various fitness and workout related blogs.  Lately, he has been penning articles for this site, a healthy exercises blog.

Natural Bodybuilding with Marc David

]]> https://bodybuildingsecretslive.com/guest-blogs/bodybuilding-myths/feed/ 0 bodybuilding-myths Training or Nutrition: What’s More Important? https://bodybuildingsecretslive.com/offtopic/training-or-nutrition-whats-more-important/ https://bodybuildingsecretslive.com/offtopic/training-or-nutrition-whats-more-important/#comments Wed, 21 Nov 2012 01:46:40 +0000 https://bodybuildingsecretslive.com/?p=3238 #vote in the poll Click Here to Cast Your Vote Marc David – CPT “The NoBull Muscle Guy” Author of NoBull Bodybuilding

Natural Bodybuilding with Marc David

]]> #vote in the poll

Click Here to Cast Your Vote

Marc David – CPT
“The NoBull Muscle Guy”
Author of NoBull Bodybuilding

Natural Bodybuilding with Marc David

]]> https://bodybuildingsecretslive.com/offtopic/training-or-nutrition-whats-more-important/feed/ 0 poll (800x535) Cardio and Fat Loss https://bodybuildingsecretslive.com/fitness-tips/cardio-and-fat-loss/ https://bodybuildingsecretslive.com/fitness-tips/cardio-and-fat-loss/#comments Sun, 18 Nov 2012 03:17:07 +0000 https://bodybuildingsecretslive.com/?p=3232 Just the other day, I got off the phone with a friend I’ve know for years.  He told me how many times per week he’s doing cardio (spin, zumba, etc) and does some weight training but not much.  He’s frustrated that his fat loss seems to have come to a complete halt. In fact, in [...]

Natural Bodybuilding with Marc David

]]> Just the other day, I got off the phone with a friend I’ve know for years.  He told me how many times per week he’s doing cardio (spin, zumba, etc) and does some weight training but not much.  He’s frustrated that his fat loss seems to have come to a complete halt.

In fact, in the last month, he’s fluctuated about two pounds!

I tried to explain cardio as a tool that he could use to put himself further into a calorie deficit but that his main goal should be to focus on weight training and building muscle.  As usual, the advice I willingly gave was met with endless debates about the necessity of cardio.  After which he told me he thinks he’s been in a 50% deficit! (that’s 50% below what he needs to maintain his current level of activity).

My advice was simple.. reduce the cardio, start eating more and focus on the weights.  Maybe even consider eating at his maintenance level for a bit or even go into a surplus!  He wouldn’t hear of it.  He was willing to consider less of a deficit but there wasn’t a chance he’s ever think of eating too much more as it might put on fat.

To give you some perspective, he’s a 201 lb male eating about 1600 calories a day.

To give you some perspective, I’m 190 lb male eating about 4000 calories a day and I do one “cardio” session on Sunday for about 30 minutes.  It’s nothing more than a warm up for 5 minutes, followed by 6 all out sprints and a cool down.  Not much but it keeps me as lean as I need to be right now.

Why do I dislike cardio!

I don’t.  Not at all.  In fact Tom Venuto of the Burn the Fat Inner Circle says it best.

“Fat Loss is not a function of cardio. It is a function of a calorie deficit.”

Unless you are training for a specific endurance type event, I advise most people to do as little cardio (low intensity steady state) as possible and use it as a tool to put themselves into a calorie deficit (deeper if necessary).  For the record, when I mention cardio I’m not talking about daily movement or brisk walking.  I’m usually referring to some activity that gets your heat rate into a moderate zone, has you sweating but able to talk.  It’s more than hiking but less than a 400 meter relay pace for sure.

Focus on weight training, tighten up your nutrition to meet your goals and use cardio as a tool to put you into or further into an aggressive calorie deficit to burn off fat.  Used improperly, it just leads to too much of a calorie deficit which can result in a slowdown or a halt of any fat burning progress.

If you want something fun to do this month, try the holiday challenge!  Registration closes on November 21, 2012.

Natural Bodybuilding with Marc David

]]> https://bodybuildingsecretslive.com/fitness-tips/cardio-and-fat-loss/feed/ 0 fatloss How to Tell if You are Fat https://bodybuildingsecretslive.com/fitness-tips/how-to-tell-if-you-are-fat/ https://bodybuildingsecretslive.com/fitness-tips/how-to-tell-if-you-are-fat/#comments Tue, 13 Nov 2012 04:14:32 +0000 https://bodybuildingsecretslive.com/?p=3227 Do you ever ask yourself the question, “Am I fat?” Then you dig around for that missing body fat caliper you bought for $10 off bodybuilding.com or search the web for the best body fat calculator?  Maybe you pay $70 every few months to get dunked underwater in some hydrostatic body weight van?  If this [...]

Natural Bodybuilding with Marc David

]]> Do you ever ask yourself the question, “Am I fat?”

Then you dig around for that missing body fat caliper you bought for $10 off bodybuilding.com or search the web for the best body fat calculator?  Maybe you pay $70 every few months to get dunked underwater in some hydrostatic body weight van?  If this sounds like you keep reading.

What you are about to learn is the most honest, no formulas necessary method to quickly and easily determine if you are fat.  You won’t need any complicated formulas, no charts to memorize and it works on males and females alike!  Nobody else will tell you this because they all want to look super smart and they think a body fat number means something (it does to some extent but once you see the method below, you’ll know why it doesn’t matter).

This secret formula came to me thru a middle-aged wife who let me in on the secret while we were standing in line for some overpriced coffee.  Even I didn’t realize just how simple it is to tell if you are fat or not.

Put away the calipers.

Toss out the electronic body fat scales.

No need for dunking yourself underwater.  This method can be done anywhere, at anytime in the privacy of your own home (or in public if you are so bold).

Step 1:  Stand Up

This requires you to stand up.  It is very inaccurate sitting down or hunched over. (I’m sitting as I type this and I feel pretty fat today).  To get the most accurate reading possible you need to be in an upright position.  As my grandmother used to say (rest her soul), pretend you are being pulled up by a string.  Stand up straight!

Step 2:  Look at your stomach

That’s it!

That is all there is to this no caliper necessary, visual body fat test.  You can do the test several times a day to see if your results change over the course of a day.  There’s no need to know your numbers!  This is especially true of hardcore fitness bodybuilders types.  Even if they were measured at 11.9%, I can guarantee you that 50% of that population thinks they are fat when in fact they are not.

Please share this because it’s just the easiest method you can use to simply answer the question we all privately ask ourselves.

So the next time your wife or husband asks… “do I look fat?”  You can just say…

Stand up.. and turn sideways.

Marc David – CPT
“The NoBull Muscle Guy”
Author of NoBull Bodybuilding

PS – This is a post riddled with humor so take it with a gain of salt (but there’s some truth to it).  I’ll be sure to write and update on how to measure your body fat and what those numbers mean regarding your health.

Natural Bodybuilding with Marc David

]]> https://bodybuildingsecretslive.com/fitness-tips/how-to-tell-if-you-are-fat/feed/ 0 And so the journey begins … Carb Back Loading https://bodybuildingsecretslive.com/gain-weight/and-so-the-journey-begins-carb-back-loading/ https://bodybuildingsecretslive.com/gain-weight/and-so-the-journey-begins-carb-back-loading/#comments Wed, 12 Sep 2012 15:09:24 +0000 https://bodybuildingsecretslive.com/?p=3219 Carb Back Loading by John Kiefer is just one of those things that somebody comes up with maybe out of the blue or maybe just a series of tweaks on a few popular programs that resonates with certain segment of the population. In this case.. it’s the breakfast skipping, carb avoiding people who bust butt in the gym [...]

Natural Bodybuilding with Marc David

]]> Carb Back Loading by John Kiefer is just one of those things that somebody comes up with maybe out of the blue or maybe just a series of tweaks on a few popular programs that resonates with certain segment of the population.

In this case.. it’s the breakfast skipping, carb avoiding people who bust butt in the gym and then get all their carbs in after the workout.  The high glycemic kind!  Trashier the better!

It’s been called gimmicky by several fitness experts.  I’m not sure if they truly believe that or because they also sell products, it’s part of the tear down the competition and buy my book mentality.

In any case.. here’s the premise.

No carbs until you train; hit the gym in the afternoon; slam the carbs.

It’s carb backloading!

Carb Back-Loading Cliff Notes

  1. Shift calories to later in the day, eating lighter in the morning and early afternoon, and feast at night. This may include skipping breakfast.
  2. Keep carbs at an absolute minimum throughout the day until training.
  3. Train in the afternoon, at around 5pm or so.
  4. Start ingesting carbs after your training session, up to 30 minutes later.
  5. Continue eating carbs throughout the night.

Common Mistakes

  1. They haven’t read the book; they assume they can get all the info on the internet for free and piece it together
  2. They barely eat at all up until they train; then it’s junk food after that
  3. They simply overeat (too many calories, you store it as fat)

My own simple story is I started Day 1 of the Prep Phase on September 11, 2012.  It’s Kiefer’s recommendation to determine how many carbs you will be consuming on these back loading days.  The Prep Phase lasts for 10 days.  In which time you consume no usable carbs.

Given that I’ve only read the book (twice) and started the Prep Phase I’m not making comments on another coaches’ protocols just yet.  It’s an interesting concept, one that is much more intriguing that Intermittent Fasting.

Although I admit, I have only had coffee up to this point!

Carb Back Loading Explained:

Marc David – CPT
“The NoBull Muscle Guy”
Author of NoBull Bodybuilding

PS – You can take a look at my carb backloading meal plan if you want to see how you might eat on this program.

Natural Bodybuilding with Marc David

]]> https://bodybuildingsecretslive.com/gain-weight/and-so-the-journey-begins-carb-back-loading/feed/ 0 And so the journey begins ... Carb Back Loading • Natural Bodybuilding with Marc David Carb Back Loading by John Kiefer is just one of those things that somebody comes up with maybe out of the blue or maybe just a series of tweaks on a few popular programs that resonates with certain segment of the population. In this case.. it's the breakfast skipping, carb avoiding people who bus carb backloading How to Build Impressive Biceps https://bodybuildingsecretslive.com/bodybuilding-workouts/how-to-build-biceps/ https://bodybuildingsecretslive.com/bodybuilding-workouts/how-to-build-biceps/#comments Thu, 30 Aug 2012 18:30:23 +0000 https://bodybuildingsecretslive.com/?p=3213 Who doesn’t want strong and shapely biceps? If I was a gambling man, I would bet you probably see a lot of people working arms (biceps) probably for an hour maybe more doing all types of isolation exercises. I’m here to tell you that you don’t have to expend that much time in the gym [...]

Natural Bodybuilding with Marc David

]]> Who doesn’t want strong and shapely biceps? If I was a gambling man, I would bet you probably see a lot of people working arms (biceps) probably for an hour maybe more doing all types of isolation exercises. I’m here to tell you that you don’t have to expend that much time in the gym to have a great looking set of bicep muscles. There’s a few key points that you need to know when it comes to building biceps. First you need to work the biceps from all angles using a variety of key exercise. Next you want to focus on compound movements. Another key point is to keep your workout short and focused. Finally there are four big bang biceps exercises that you can do though ensure maximum bicep growth.  There will always be debate about the best bicep workout routine, but there’s not as much debate about the best bicep exercises you should incorporate for maximum growth.

Bicep Development Begins with the All Angles Approach

The biceps muscle is made of two heads. You might refer to this as an inner and an outer bicep.  Anatomy books will refer to these two as the biceps brachii the long and short head.  You’ll want to choose exercises that work both bicep heads thru a complete range of motion.  If you spend too much time working one area of the bicep you can temporarily change the look of it or develop a weakness when using a different range of motion. By selecting a few key exercises, you can ensure you are getting the best bicep development possible.

Compound Movements or Isolation Exercises?

Why is that even a question?  Focusing on compound movements ideal for most situations involving optimal muscle growth. If possible use free weights like barbells and dumbbells as machines will not provide the same overall stimulus and growth potential. One thing to keep in mind is keep your arm workouts short and focused. Many people will tell you there’s a specific number of reps or a specific number of sets and a time to complete a workout.  As a guideline for most generic programs, this is true, but for the purposes of this article I want you to focus on doing the exercises as intensely as possible without interruption and paying attention to the time. If that takes 15 minutes or if it takes 45 minutes it doesn’t matter as long as you are giving it your all. Once you feel yourself starting to slip and not give his much effort that’s when you stop.  Maybe people could get in much better workouts if they had a stopwatch beep at them when the specified rest interval was over.

The Four Big Bang Bicep Exercises

  1. Barbell curl
  2. Hammer curl
  3. Reverse barbell curl
  4. Close grip pull ups

I am well aware there are many other awesome bicep exercises to pick such as spider curls (Tom Venuto introduced this one to me in one of his many insane bicep blasting routines).  Even if you don’t have access to a gym or any type of equipment, you probably can find a place to do close grip pull ups which are an excellent solution for a biceps workout without weights!  However, building biceps are not as difficult as people may believe. It’s simply a matter of working the biceps from all angles, focusing on compound movements with limited use of isolation exercises, and using some or all of the exercises described here for maximum growth.  Feel free to add or subtract exercises depending on your situation but try to use as many as possible from the list for complete and great bicep development.  You can even split up the exercises on different days based on your routine (barbell curls and reverse barbell curls one workout session and hammer curls and close grip pull ups on another).

Too many people spend too much time in the gym focusing on exercises that don’t get them the results they want. Understanding that the bicep is just a muscle like anything else in focusing on it with short intense workouts, you can develop the arm size or the arm strength about that you desire. There are routines, such as the Unvarnished Arm Routine by Boyer Coe or Larry Scott’s bicep workout coined the best bicep workout, that employee some of these techniques along with advanced concepts (very slow close grip pull-ups with heavy barbell bicep curls).  You’ll find your arms will grow to the size you never thought possible. However even in those professional bodybuilding routines they still focus on using certain exercises, working the bicep from all angles, focusing on compound movements that use as much of the bicep muscle as possible with limited isolation exercises in the shortest amount of time possible. With this knowledge you should have no problem going to the gym and spending 15 minutes dedicated to biceps that will ensure ultimate bicep growth.

Here’s to you building bigger, stronger, biceps!

Marc David – CPT
“The NoBull Muscle Guy”
Author of NoBull Bodybuilding

PS – Check these biceps tendonitis tips if you start to feel any pain or discomfort beyond normal muscular soreness.

Natural Bodybuilding with Marc David

]]> https://bodybuildingsecretslive.com/bodybuilding-workouts/how-to-build-biceps/feed/ 0 biceps-brachii Cheap Testosterone Test https://bodybuildingsecretslive.com/offtopic/cheap-testosterone-test/ https://bodybuildingsecretslive.com/offtopic/cheap-testosterone-test/#comments Fri, 17 Aug 2012 17:00:00 +0000 https://bodybuildingsecretslive.com/?p=3206 If you haven’t ever taken the time to do a blood work test to start a baseline, now is as good of a time as any.  Will Brink (fellow fitness expert) wrote up an excellent article on the importance of blood work. My visit to the life extension clinic to get a baseline for my [...]

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If you haven’t ever taken the time to do a blood work test to start a baseline, now is as good of a time as any.  Will Brink (fellow fitness expert) wrote up an excellent article on the importance of blood work.

My visit to the life extension clinic to get a baseline for my blood work cost me exactly $250 (3 vials of blood; test results explained to me by the doctor).  It wasn’t free.

Recently I found a site via Clark Howard (financial and money saver radio talk show host) that allows you to input or bid on various health items.  If you look at the sample price, it appears to be a cheap testosterone test.

It doesn’t appear they offer everything nor is it available in all areas but it’s worth looking into if you don’t have a baseline, you are a deal seeker and you need to get some baesline blood work done.

Check out BidonHealth.com

Read more about the Facts About Your Blood Work

Marc David – CPT
“The NoBull Muscle Guy”
Author of NoBull Bodybuilding

Natural Bodybuilding with Marc David

]]> https://bodybuildingsecretslive.com/offtopic/cheap-testosterone-test/feed/ 0 bidonhealth How Technology Reshaped My Fitness https://bodybuildingsecretslive.com/guest-blogs/how-technology-reshaped-my-fitness/ https://bodybuildingsecretslive.com/guest-blogs/how-technology-reshaped-my-fitness/#comments Sun, 12 Aug 2012 17:00:00 +0000 https://bodybuildingsecretslive.com/?p=3198 This is a guest post by Joe Pawlikowski, a fitness obsessed blogger When you’ve been hitting the gym for 10 years but still have a beer gut, you start to ask yourself questions. Where did I go wrong? What is the guy with the six pack doing that I’m not? What can I do differently? When [...]

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]]> This is a guest post by Joe Pawlikowski, a fitness obsessed blogger

When you’ve been hitting the gym for 10 years but still have a beer gut, you start to ask yourself questions. Where did I go wrong? What is the guy with the six pack doing that I’m not? What can I do differently? When I started asking myself these questions, I had no answers. That’s because I had no data. In fact, I used to laugh at the guys who brought notebooks to the gym. “Just lift,” was my mantra. Fat lot of good it did me.

There was no sense in continuing to pay for a monthly gym membership if I couldn’t at least answer why I still had a beer gut after 10 years of exercise. It was then that I decided to start keeping track of what I did in the gym. Since I run a number of technology-focused blogs, I thought that bringing tech into the equation could work to my benefit. And boy did it.

Two years later I’ve eliminated plenty of fat. I weigh 30 pounds less than I did before, but that doesn’t quite tell the whole story. The journey from beer gut near-six-pack (still haven’t gotten the last leg done) included plenty of muscle gain to go along with fat loss. And it’s all because I started to employ technology in my everyday workouts. Here are the two main devices I use, and how I use them.

Smartphone

The number of smartphone users in the US is growing by the day. At last check more than 40 percent of cell phone users were operating smartphones. All major smartphone platforms — mainly Android and iPhone — have huge marketplaces filled with useful apps. And boy let me tell you, there are hundreds upon thousands of fitness apps. Why not take advantage of them?

Timers. When my gym technology was limited to the discman I shoved in my pocket, I never really knew how much time I took between sets. I’d just amble around for a bit before getting under the bar again. It’s easier to measure progress, though, when you keep consistent rest times. Using a timer on my smartphone means I can ensure that I’m not seeing gains just because I’m taking extra long rest times. Additionally, I can keep times for HIIT routines with interval timers.

Pedometers. While you make deliberate gains in the gym, you can also work towards your fitness goals at any time. Walking more, for instance, can help you remain active throughout the day. I accomplished this with a simple pedometer app. It let me know how many steps I took in a given day, so I could try to beat that the next day. You wont’ melt your way to six pack just by walking, but it can supplement a more rigorous fitness routine.

Run keeper. I won’t do cardio these days without keeping tabs on my time, pace, and distance. Free apps such as Map My Run record your stats and help you track your progress. WIth that data in hand I can make better decisions about my cardio workouts — including when to take a break.

Music. If I’m using my smartphone for working out, I might as well pump some tunes through it. The great thing is that smartphones don’t have any moving parts in them, so you can take them on any kind of cardio or weight lifting workout. (It’s recommended that you don’t run with a traditional iPod, because the hard drive has moving parts and can more easily break.) I like unlimited music apps like Spotify, because I don’t have to think about adding music before I get to the gym. I can just load up one of my pre-made playlists.

Tablet PC

Originally I tried to track my progress on my smartphone. Might as well get the most use out of a single device, right? Unfortunately, this proved prohibitive. While there are a number of smartphone apps that will help you keep your workout data, I just found the small screen to be a bit prohibitive. That’s where another of my favorite technological devices comes into play: the tablet PC.

I have Lenovo’s Thinkpad, an Android powered tablet. Yet when it comes to the functions I’m using it for in my fitness routine, it’s the same as an iPad or any other tablet. In fact, you can find a free spreadsheet application for basically any smartphone platform. Google Docs does the job just fine, and it’s especially sweet on my Thinkpad. And, since the screen is 10 inches, it’s easy to record as much data as I need.

Not only can I record the data, but I can also analyze it. It’s easy to create charts and graphs out of whatever data I input: weight, measurements, body fat percentage, sets, reps, weight, etc. Converted into visual form, the data can show me trends in my workout that I never noticed before. It really helps answer the question, “what am I doing wrong?”

Of course, you need to take a few precautions when bringing a tablet into a gym. You can’t go placing it on the ground like a notebook, lest someone steps on it or worse, a weight gets dropped on it. But if you’re careful you can make it work and record the workouts as they happen.

Bringing it all together

Using both a tablet and a smartphone, I can collect any and all data about my workouts. I know how far and how fast I ran. I know how much weight I lifted, for how many sets, and how much time I took between those sets. I know how much weight and fat I’ve list in any given period. Best of all, I can see all that data visually, which gives me a better idea of what’s working and what’s not.

If something isn’t working, I don’t need to move far to find solutions. A tablet is built for web browsing, and so I can visit fitness sites that I trust to figure out how to change things up. And then I can write down those changes and implement them right into my next workout. Sure, I still have to get under the bar and do the work, but technology takes a lot of the hassle out of everything else.

Joe Pawlikowski is a fitness obsessed blogger who runs multiple technology focused websites. He keeps a personal blog at JoePawl.com.

Natural Bodybuilding with Marc David

]]> https://bodybuildingsecretslive.com/guest-blogs/how-technology-reshaped-my-fitness/feed/ 0 Joe Pawlikowski guest-blog Rest Between Sets and the Effects on Your Workout https://bodybuildingsecretslive.com/natural-bodybuilding/effects-of-rest-between-sets/ https://bodybuildingsecretslive.com/natural-bodybuilding/effects-of-rest-between-sets/#comments Sat, 11 Aug 2012 17:00:00 +0000 https://bodybuildingsecretslive.com/?p=3196 Rest between sets should be 30 seconds to 5 minutes.  True or False? I’m sure by now you are well aware that rest between sets are just another variable you can manipulate depending on your overall objective (strength, muscle growth, endurance). What you may not be aware of is rest periods between sets have very [...]

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]]> Rest between sets should be 30 seconds to 5 minutes.  True or False?

I’m sure by now you are well aware that rest between sets are just another variable you can manipulate depending on your overall objective (strength, muscle growth, endurance). What you may not be aware of is rest periods between sets have very different outcomes depending on your objective.   Improper use of rest between workouts can eventually lead to overtraining.  Here’s the scoop…

Fixed Recovery Time Between Workouts

Rest between sets can and will vary depending on your objective and the type of muscle fibers in your body.  You’ve probably been told to take 60 second rest periods between sets maybe a bit more and as you get more advanced, you take less rest towards 30 seconds to make the workout more intense.  While it can be that easy for a particular workout routine, your rest intervals really depend on several factors such as:

Taking a mere 30 seconds of rest between sets for weightlifting would be mistake and lend itself to sub-optimal training results.  Taking 3 minutes rest between sets for something like TRX exercises (not rounds) is sub-optimal as well.  Tossing a random number at your clients is great for the general population but when it comes to YOUR training, you need to know what the rest between exercises should be to obtain maximum results and replenish glycogen.

Ideal Rest Between Sets

The rest between sets has a primary goal to generate enough ATP (adenosine triphosphase) to get most of your strength back to complete the next set properly. In about 30 seconds of rest, 70% of ATP has been restored.  You won’t get near complete ATP regeneration until about 3 to 5 minutes of rest between exercises (useful for maximum lift attempts).  After about 2 minutes, you can get 84% of your ATP stores returned and 4 minute rest intervals can get your closer to 89%.  Somewhere about 8 minutes you’ll get complete restoration.

High Volume Training vs. Maximum Lifts vs. Muscular Endurance

Taking this into account, you should see that if you are doing high volume training utilizing alternating sets (or supersets), less than 60 seconds probably isn’t enough rest between sets to allow enough restoration to do another set with an adequate training load. If you are doing force and power generating type lifts, 85% of your 1 rep maximum, 2 to 5 minutes is better suited for regeneration. Resting longer while doing heavy lifts, you can lose approximately 12% to 44% of that force and power generating capacity! This still doesn’t mean you can’t lift heavy with minimal rest but it does mean you may not be at peak capacity.

For example, even with only 60 to 90 seconds of rest between sets, you could do single reps of 85% of your maximum lift with a mere 60-90 seconds of rest between reps. It’s an extended set for sure and just below what’s optimal for such a lift but the intensity will be much harder because of a shorter rest period and you might feel pumped. This is an advanced technique but it shows that rest between reps is a personal variable like anything else.

All this means if that if your goal is heavy lifting, somewhere in the range of 2 to 5 minute rest between sets are optimal. That doesn’t mean you have to wait that long, but don’t be shocked when you start to feel too fatigued and weak to do the workout properly.

Short rest between sets across many sets and reps are not optimal if you are trying to maximize muscular strength and power development. Meaning, if you are doing high volume training, you’ll want at least 60 seconds to 2 minutes so you can continue to lift moderate amounts of weight.

However, if it’s muscular endurance you are after, it is almost common sense that shorter rest between sets would be advantageous in this training situation. In fact, some adaptations can occur with shorter rest intervals and high volume training such as:

You know that annoying lactic acid build-up that stops you short of doing those last few reps? The burn is so bad you have to quit before it’s over? High volume, short rest between sets may increase that buffer and allow you to move moderate weight over longer periods of time. It’s why going from a regular training program to a high volume program can be a really painful experience if your buffer capacity is very low.

That being said, if you do any type of high volume training (many sets, 10+ reps per set) I’d suggest 60 second rest between sets at a minimum to generate enough ATP to perform your sets at optimal levels. Anything less and you might start off fatigued (heart rate, waste products not flushed, low strength output) to really give it your best effort.

How Rest Between Sets Effect Hormone Response to Exercise

If you haven’t heard, shorter rest between sets might improve hormonal responses that are thought to be responsible for greater stimulus for hypertrophy. Specifically, weight training programs that utilize shorter rest intervals, with higher repetitions (10+) with 55%-75% weight loads, greater growth hormone is released!

However, high levels of growth hormone have been shown to be released in weight training programs that use longer rest between sets (2 to 5 minutes), compound exercises with moderate to high intensity and lower repetitions. Translation, lift heavy with sub maximal intensity and plenty of rest periods between sets.

What you don’t see is short rest between sets utilizing isolation movements or high repetitions with low training loads. To be even more blunt, how much growth hormone is released and how that directly translates into actual muscle growth is not known.

Shorter rest between sets as you can see don’t lead to complete recovery and generally decrease the amount of workload you can do (weight lifted; volume load). If you believe that muscular hypertrophy is the resulted of weight lifted (tonnage) then shorter rest between sets for strength training may not be optimal.

It really comes down to your ability to recover that determines your rest between sets when targeting muscular hypertrophy. If you can recover well enough to lift moderate weight loads for higher reps, then 30 seconds may be all you need. If you are not that advanced, you may need longer rest periods between sets to move the same amount of weight.

The difference is really the training objective of the entire program down to the objective of the actual workout training session. On a heavy training day, longer rest between sets for strength training of 2-5 minutes are best. If you are lifting less weight but higher repetitions, you can opt for short rest intervals IF indeed you can recover.

Predetermined Heart Rate

Instead of using fixed time rest periods between sets depending on the training load and objective, you can use a predetermined heart rate. One method is to set a heart rate rate of 120 to 130 beats per minute as a cutoff for the next set (muscular endurance). A second method is to set the recovery period as however long it takes to get your heart rate back to 65% of maximum.

The first of these methods is better suited to help determine rest periods for cardio interval training. The second method can be used for weight training. After your set, watch your heart rate, when it gets back to 65% of your maximum, initiate the next set. As you get more advanced, your heart rate should decrease faster, and your rest between exercises grow shorter.

The Bottom Line

If your goal is to use heavy weight (85% of maximum and higher), you’ll require longer rest periods between exercise sets in the range of 2 minutes to 5 minutes. If you are using moderate weight (55% to 85%), your rest intervals between sets can be shorter from 30 seconds to 90 seconds.

Taking Creatine Can Help with Your Rest Between Sets Variables:

Bring your stopwatch to the gym and test different rest time intervals.  The primary objective of the rest between sets is to recover the strength required to complete the next set properly.

Be Fit, Stay Strong!

Marc David – CPT

Natural Bodybuilding with Marc David

]]> https://bodybuildingsecretslive.com/natural-bodybuilding/effects-of-rest-between-sets/feed/ 2 rest-intervals Good News for Alcohol Consuming Bodybuilders https://bodybuildingsecretslive.com/current-health-news/good-news-for-alcohol-consuming-bodybuilders/ https://bodybuildingsecretslive.com/current-health-news/good-news-for-alcohol-consuming-bodybuilders/#comments Thu, 19 Jul 2012 19:02:30 +0000 https://bodybuildingsecretslive.com/?p=3183 Drinking moderate amounts of alcohol “may” reduce bone loss!  A study published in Menopause, showed that moderate alcohol consumption may prevent bone loss.  As you know (or do now if you didn’t) bone is a living organism.  Doing weight bearing exercises has helped prevent bone loss as you age which is why I highly recommend [...]

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Drinking moderate amounts of alcohol “may” reduce bone loss!  A study published in Menopause, showed that moderate alcohol consumption may prevent bone loss.  As you know (or do now if you didn’t) bone is a living organism.  Doing weight bearing exercises has helped prevent bone loss as you age which is why I highly recommend weight training for as much of your life as possible.

The researchers took 40 blood samples from  healthy postmenopausal women pre and post moderate alcohol consumption and concluded that drinking alcohol in moderate amounts helped slow down the bone turnover rate.

What you need to know is this…

There’s so much talk about drinking and building muscle.  I’ve been in industry long enough to know there’s some people that want the green light to get drunk on weekends and still believe they will have the bodies they desire.  Others who have the occasional drink of alcohol are fearful if they touch a drop that somebody the fat will never melt and the six pack abs will never show.  Both are incorrect conclusions.

Read this if want to know more about how alcohol affects bodybuilding and your ability to build muscle and what is meant by “moderation.”

Until then, maybe this gives us hope that one or two small glasses of red wine might help us break a new record when it comes to our lifts?  Or maybe not.  Food for thought.

Marc David – CPT
“The NoBull Muscle Guy”
Author of NoBull Bodybuilding

Natural Bodybuilding with Marc David

]]> https://bodybuildingsecretslive.com/current-health-news/good-news-for-alcohol-consuming-bodybuilders/feed/ 1 alcohol If You Eat at Home, You are Not Alone https://bodybuildingsecretslive.com/current-health-news/if-you-eat-at-home-you-are-not-alone/ https://bodybuildingsecretslive.com/current-health-news/if-you-eat-at-home-you-are-not-alone/#comments Thu, 12 Jul 2012 17:00:00 +0000 https://bodybuildingsecretslive.com/?p=3164 Thanks to a NPD report on the use of recipes for at home cooking, it looks like if you are one of the people who’s cooking more at home, you are not alone.  This means things like bodybuilding recipes is on the rise!  That’s great news for you because there’s quite a few on this [...]

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Thanks to a NPD report on the use of recipes for at home cooking, it looks like if you are one of the people who’s cooking more at home, you are not alone.  This means things like bodybuilding recipes is on the rise!  That’s great news for you because there’s quite a few on this blog.

People who use a recipe on a weekly basis has jumped from 37% back in 2005 to an almost high of 42% in 2011.

A whopping 67% of U.S. households have used a receipe in the last month and 42% use it even more often!

Count me as one of those people as I’m constantly pulling ideas from my top 3 fitness cookbooks.  As you might guess, dinner is the most often timeframe for using a receipe but I admit my dinners become lunches the next day and I’ll make something quick for a healthy breakfast as well.

If you think it’s because people are really interested in becoming healthy, you’d be wrong.  It’s about money.  U.S. families (as well as any cost conscious person) are just looking for ways to save some money, still have great tasting menus and use items at home.  That’s why I am such a fan of the bodybuilding receipes on this blog!  Most use 4 or less steps, they taste wonderful and they are creative and use things I often have at home anyway.

Where’s the growth coming from you ask?

As this trend continues to rise, there’s absolutely no reason for you to worry about the need to become a bodybuidling chef.  There’s many healthy meals on this blog as well as a few friends of mine that meet the needs of anybody trying to build muscle.

P.S. – If you have a sweet tooth, you might want to take a look at how to make High Protein Apple Cinnemon Dessert Balls by my skinny, but ripped friend from Canada… Scott Tousignant.

Marc David – CPT
“The NoBull Muscle Guy”
Author of NoBull Bodybuilding

Natural Bodybuilding with Marc David

]]> https://bodybuildingsecretslive.com/current-health-news/if-you-eat-at-home-you-are-not-alone/feed/ 1 recipe-usage Are You Still Doing 3 Sets of 10? | Muscle Building Tips https://bodybuildingsecretslive.com/weight-training/are-you-still-doing-3-sets-of-10-muscle-building-tips/ https://bodybuildingsecretslive.com/weight-training/are-you-still-doing-3-sets-of-10-muscle-building-tips/#comments Tue, 10 Jul 2012 20:22:57 +0000 https://bodybuildingsecretslive.com/?p=3153 I ran across an article by fellow fitness professional, John Sifferman (CST Coach, CST-KS) dissing the 3 sets of 10 repetitions that I personally grew up while working out in my room with my Sears weight set.  There’s some great muscle building tips that you can use as John covers the concept of Escalating Density [...]

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I ran across an article by fellow fitness professional, John Sifferman (CST Coach, CST-KS) dissing the 3 sets of 10 repetitions that I personally grew up while working out in my room with my Sears weight set.  There’s some great muscle building tips that you can use as John covers the concept of Escalating Density Training and how you can tweak your own workout program to acheive better results.

Personally I have no issues with the old 3 sets of 10 for beginners who need something to latch onto and really don’t have the mind to muscle connection established.  If you’ve been training less than 6 months, the concepts of intensity and maximal lifts are probably foreign to you.

But this is worth taking a look at to spruce up your existing program if you like doing it but are bored with it and need to take it to the next level.  These techniques can offer you a bit of personalization to an otherwise standard routine you picked up off the Net.

Read Should You Still Be Doing 3 Sets of 10?

Marc David – CPT
“The NoBull Muscle Guy”
Author of NoBull Bodybuilding

 

Natural Bodybuilding with Marc David

]]> https://bodybuildingsecretslive.com/weight-training/are-you-still-doing-3-sets-of-10-muscle-building-tips/feed/ 0 setsof10 Calcium Supplementation Causes Heart Attacks and Strokes! https://bodybuildingsecretslive.com/current-health-news/calcium-supplementation/ https://bodybuildingsecretslive.com/current-health-news/calcium-supplementation/#comments Tue, 12 Jun 2012 20:00:59 +0000 https://bodybuildingsecretslive.com/?p=3129 A published in Heart Journal has found that the benefits of dietary calcium might not offer any significant cardiovascular benefits, and cautioned against calcium supplementation because they “might raise” myocardial infarction risk. You read this thinking exactly what I did.  Is there something about the calcium supplementation that my grandmother, sister or wife takes or [...]

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]]> A published in Heart Journal has found that the benefits of dietary calcium might not offer any significant cardiovascular benefits, and cautioned against calcium supplementation because they “might raise” myocardial infarction risk.

You read this thinking exactly what I did.  Is there something about the calcium supplementation that my grandmother, sister or wife takes or somebody else I know that might be causing adverse health risks?

Call me a sensationalist but I’ve seen this so many times before.  You start taking some supplement, the health claims are there.  Research shows positive results and then BOOM!  Like a timely filed but incorrect tax return, you get slapped with a big jolt to your reality.

Imagine the headline on February 15, 2012 reads:

Your Calcium is Killing You!

Brought to you by:

These aren’t your average left wing nutjob health sites pimping scare tactics.  These are legitimate scientists and researches from prestigious universities and institutions.

What’s the Study All About?

ABSTRACT:

Background It has been suggested that a higher calcium intake might favourably modify cardiovascular risk factors. However, findings of an ultimately decreased risk of cardiovascular disease (CVD) are limited. Instead, recent evidence warns that taking calcium supplements might increase myocardial infarction (MI) risk.

Objective:

To prospectively evaluate the associations of dietary calcium intake and calcium supplementation with MI and stroke risk and overall CVD mortality. Methods Data from 23 980 Heidelberg cohort participants of the European Prospective Investigation into Cancer and Nutrition study, aged 35e64 years and free of major CVD events at recruitment, were analysed. Multivariate Cox regression models were used to estimate HRs and 95% CIs.

Results:

After an average follow-up time of 11 years, 354 MI and 260 stroke cases and 267 CVD deaths were documented. Compared with the lowest quartile, the third quartile of total dietary and dairy calcium intake had a significantly reduced MI risk, with a HR of 0.69 (95% CI 0.50 to 0.94) and 0.68 (95% CI 0.50 to 0.93), respectively. Associations for stroke risk and CVD mortality were overall null. In comparison with non-users of any supplements, users of calcium supplements had a statistically significantly increased MI risk (HR¼1.86; 95% CI 1.17 to 2.96), which was more pronounced for calcium supplement only users (HR¼2.39; 95% CI 1.12 to 5.12).

Conclusions:

Increasing calcium intake from diet might not confer significant cardiovascular benefits, while calcium supplements, which might raise MI risk, should be taken with caution.

That’s a pretty deadly conclusion!  Take calcium supplementation and you might increase the risk of heart attacks and stroke.  Yikes!

In response, the Council for Responsible Nutrition (CRN) issued a statement disagreeing with the study findings and affirming the benefits of calcium.

“Calcium is an important mineral with proven benefits for bone health and a long history of safe use backed by an extensive body of observational and clinical studies that supports its use for reducing the risk for osteoporosis and hip, bone and other fractures,” commented Taylor C. Wallace, Ph.D., senior director, scientific & regulatory affairs, CRN. “In addition, research has shown positive effects on risk factors associated with heart health.” 

Dr. Wallace went on to say that the study itself “is not reason enough to discount the important benefits of calcium, but consumers with questions—as well as their doctors—should consider these following points: The original study wasn’t designed to measure cardiovascular events; consequently confounding factors for cardiovascular disease were not equally distributed across the study groups. So, for example, the calcium supplement group had a population with a greater incidence of high cholesterol at baseline, and also included more smokers who were more likely to smoke for a longer duration. (The association between smoking and heart disease is well-established.) In terms of considering the relative risk, of the 851 individuals taking supplements containing calcium, only seven events occurred in users of supplements containing only calcium.” 

In summary, he said, “The bottom line is consumers need calcium, and particularly for the elderly, who are at such great risk of falls and fractures due to weak bones, removing calcium supplements from their diets could put them at even greater risk for those kinds of problems. Our advice is for consumers to be aware of how much calcium they get from their diet, supplement with calcium if needed, and check with their doctor or other healthcare practitioner to determine their own personal needs.”

How much calcium do you need? 

According to ConsumerLab.com (one of my go-to sites for mineral and supplement research), experts recommend that calcium intake from food and supplements combined should not exceed 2,500 milligrams per day.

As Layne Norton might say “Correlation does not imply causation.”   This just means that because somebody used calcium supplements or had what some might consider excessive calcium doesn’t mean that is the cause when other factors such as lifestyle were not evaluated.

If they are serious about this study, they need to find an equal group with similar lifestyles and see if they can indeed pinpoint the cause which may or may not be “excessive” calcium.  Chock this up to another study that rocks the supplement world and causes a scare.

I truly believe that if you are active doing weight bearing exercises and getting calcium thru as many raw foods as you can, you’ll be just fine.  If you need extra calcium or have special circumstances, please see your doctor before taking life changing advice from any Internet site or blog.

Invest the time to do a bit of research for yourself.  If you don’t care about your health, do you truly expect anybody else to care?

Be Fit, Stay Strong!

Marc David – CPT

Natural Bodybuilding with Marc David

]]> https://bodybuildingsecretslive.com/current-health-news/calcium-supplementation/feed/ 0 Core Exercises for Men with the Abdominal Plank https://bodybuildingsecretslive.com/videos/core-exercises-for-men/ https://bodybuildingsecretslive.com/videos/core-exercises-for-men/#comments Fri, 08 Jun 2012 14:56:22 +0000 https://bodybuildingsecretslive.com/?p=3124 Core exercises for men can be summed up in just one word.  The plank!  So you think you can do a plank?  You think you have what it takes to do a 5 minute abdominal plank?  This may not be the most exciting abdominal exercise ever invented but it’s cheap, it’s easy (to do) and [...]

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Can you do a 5 minute plank?

Core exercises for men can be summed up in just one word.  The plank!  So you think you can do a plank?  You think you have what it takes to do a 5 minute abdominal plank?  This may not be the most exciting abdominal exercise ever invented but it’s cheap, it’s easy (to do) and works practically anywhere.

Does the plank work for abs?

You bet!  Not just the the abdominal muscles (rectus abdominus and transversus abdominus) but your back and shoulders too.  There are other variations of the plank as well beyond what you see in the video below.

On a dare from John Sifferman of PhyscialLiving.com, I tried a plank a few months ago.  Being the traditional bodybuilder it wasn’t that hard to do a regular plank on the elbows or the hands.  What ended up being hard was maintaining that position for any length of time. In my mind, I truly figured that 5 minutes would be boring but not all that difficult given my already strong core from doing deadlifts, squats, and the likes.

Boy was I wrong!  My first attempts were only around 3 minutes.  At one point, I got up to 3:30 with practice.  Some of my most trusted fitness friends who thought they could pull this off were shocked when they tried and failed around 3:10 to 4:30.  In one case, the shoulders gave out before the core.

Before I go on any further, I want to prove (mostly to myself) that indeed I can do a 5 minute plank.  While this may not be the world’s most exciting video, it sure is one of the better core exercises for men I’ve done.

My 5 minutes is nothing compared to the abdominal plank world record of 1 hour 20 minutes and 5.01 seconds, set in Naperville, IL on 3 December 2011 by 54 year old George Hood!

Top Core Exercises for Men Include:

The plank can be done almost anywhere at anytime for any length of time you wish.  It’s one of the best core exercises for men that helps strengthen the abs while adding in the component of muscular endurance.

Who’s abs are stronger?  Here’s a quick test.

If you and a friend ever want to see who’s got the best abs, forgot leg lifts and sit-ups, crunches and ab wheel rollers, think in terms of a simple plank.  It’s a great equalizer, it’s safe to do and you can test who’s got the stronger abs by seeing who can hold the position the longest.  At first it’s brute strength which turns into endurance after about 3 minutes.  The person with the stronger abs will win every time.

Core Exercises for Men: Hall of Fame

Now it’s your turn!  If you can do a 5 minute plank, let me know and I’ll start a Hall of Fame and include your video as well.  Put it to music, do a podcast, be silent.. whatever you want.

Shredded Abs

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Be Fit, Stay Strong!

Marc David – CPT

P.S. – So you think you have strong transversus abdominus muscles?  Try the side plank.  And if you are lucky enough, try a TRX side plank with single leg and knee tuck.

Core exercises for men should always include the plank.

Natural Bodybuilding with Marc David

]]> https://bodybuildingsecretslive.com/videos/core-exercises-for-men/feed/ 0 Core Exercises for Men with the 5 Minute Abdominal Plank The Abdominal Plank is one of several core exercises for men to strengthen the abdominals (rectus abdominus and transversus abdominus) back and shoulders. 6 pack abs,abs,best core exercise,core exercise,core exercises,core strength,core strengthening,core workout,core exercises for men core-exercises-for-men Can you do a 5 minute plank?