2015 EDITION

SECTION 1: S.M.A.R.T. NUTRITION ....................................................................... 2

(1) PROTEIN .............................................................................................................. 2
(2) CARBOHYDRATES .............................................................................................. 6
(3) FATS ................................................................................................................... 15
(4) WATER................................................................................................................ 21
FATTENING FOODS IN DISGUISE .................................................................................. 23
QUICK RECIPE IDEAS................................................................................................ 24
SECTION 2: DIETARY SUGGESTIONS................................................................... 27
MUSCLE-GAINING DIET.......................................................................................... 27
FAT LOSS DIET .......................................................................................................... 28
SECTION 3: CARDIOVASCULAR TRAINING ....................................................... 29
SECTION 4: LIFTING ACCESSORIES.............................................................................. 30
SECTION 5: S.M.A.R.T. SUPPLEMENTS................................................................ 30
FAT SOLUBLE VITAMINS ......................................................................................... 31
WATER SOLUBLE VITAMINS................................................................................. 33
MINERALS .................................................................................................................... 36
PERFORMANCE SUPPLEMENTS.............................................................................. 41
JOINT REPAIR SUPPLEMENTS ...................................................................................... 60
FAT BURNING SUPPLEMENTS...................................................................................... 63
FATTY ACID SUPPLEMENTS.................................................................................... 66
SECTION 6: THE HEART ................................................................................................. 75
SECTION 7: MUSCLE ANATOMY .................................................................................... 81
SECTION 8: NERVOUS SYSTEM ...................................................................................... 83
SECTION 9: TRAINING PROGRAMS............................................................................... 86
SECTION 10: WEIGHT CONTROL ................................................................................... 90
SECTION 11: WORKOUT PROGRAMS............................................................................. 95
SECTION 12: METABOLIC DISORDERS .......................................................................... 99
SECTION 13: EXERCISE MYTHS AND QUESTIONS........................................ 107
RANGE OF MOTION (ROM) ................................................................................... 107
IF I DO HIGH REPS WILL I GET CUT UP?............................................................. 107
OVERTRAINING ...................................................................................................... 108
BIG AND RIPPED ..................................................................................................... 109
EGO ............................................................................................................................ 109
WAIST SHAPERS ..................................................................................................... 109
THE NEED FOR PROTEIN AND SPACING OF MEALS ....................................... 109
THE SODIUM MYTH ............................................................................................... 110
WHEN TO EAT AND WHEN TO TRAIN ................................................................ 110
HOW DO I GET MY BENCH PRESS UP?................................................................ 111
REBOUNDING AFTER DRASTIC WEIGHT LOSS ............................................... 111
APPENDIX A: ANATOMY CHARTS ............................................................................... 112
APPENDIX B: ANATOMY TERMINOLOGY................................................................... 114

SECTION 1: S.M.A.R.T. NUTRITION

CALORIE: An expression of the energy contained in a food. By igniting (or burning)
the food, the heat output (in calories) of food can then be quantified.
Shortcomings: The calorie does nothing to tell you how the nutrient is handled by the
body
Study at National Institute of Health (NIH):
3 groups (90 people per group) of obese, insulin-resistant, people (non-insulin
using) were given 2 shakes (200 calories per shake) to consume each day (in addition to
their regular meals). Nothing else changed.
(1) Group 1 received 400 calories of maltodextrin (carbohydrates)
(2) Group 2 received 400 calories of soy protein
(3) Group 3 received 400 calories of whey protein
According to the calorie advocates, adding 400 calories per day to these obese
individuals should result in weight gain no matter what the macronutrient intake was.
What was discovered after 10 weeks of the study was the following:
(1) Group 1: Maltodextrin-- gained body fat and their waist circumference
increased.
(2) Group 2: Soy Protein-- lost a very small amount of weight (nothing statistically
significant)
(3) Group 3: Whey Protein-- lost bodyfat, gained lean muscle, and decreased their
waist circumference.
EXPLANATION:
(1) The carbohydrates in Group 1 caused weight gain probably due to increased
insulin production (a fat-storage hormone).
(2) Despite providing an additional 400 calories to Group 2, soy protein stimulated
the individuals metabolism enough to burn off these extra calories.
(3) Group 3 individuals consumed whey protein which is extremely high in the
branch-chained amino acid leucine (soy protein is not). Leucine stimulated the
metabolic machinery of the body to build muscle and use stored bodyfat to fuel
the process. Take-home Message: By simply adding 2 whey protein shakes per
day (on top of whatever a person is already eating), lean muscle will increase and
bodyfat will decrease.

3 MAJOR MACRONUTRIENTS:
(1) PROTEIN
(1 gram protein = 4 calories)
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When dietary protein is consumed, the digestive system uses enzymes (proteases)
in the stomach and small intestine to break down the proteins into their basic
building blocks-- amino acids. These amino acids are then used to:
(A) Build and repair muscle tissue
(B) Synthesize protein hormones such as:
1. Growth hormone (GH)-- builds muscle and burns fat
2. Insulin-- regulates blood sugar
3. Thyroid hormone (T3)-- controls metabolic rate
4. Insulin-like growth factor-1 (IGF-1)-- builds and repairs
muscle, connective tissue, and joints
(C) Synthesize hair and nail protein (keratin)
(D) Replace dead skin cells
(E) Synthesize enzymes (lipases, amylases, and proteases)
TABLE OF AMINO ACIDS
Histidine
Lysine
Tryptophan
Alanine
Arginine
Proline
Glutamine

Phenylalanine
Methionine
Valine
Cysteine
Asparagine
Serine
Tyrosine

Isoleucine
Threonine
Leucine
Glycine
Glutamic acid
Aspartic acid

PROTEIN STRUCTURE
Biochemists refer to four distinct aspects of a protein's structure:

Primary structure: the amino acid sequence

Secondary structure: highly patterned sub-structures--alpha helix and beta sheet--or segments of chain
that assume no stable shape. Secondary structures are locally defined, meaning that there can be many
different secondary motifs present in one single protein molecule
Tertiary structure: the overall shape of a single protein molecule; the spatial relationship of the
secondary structural motifs to one another. These secondary structural components are held together
with disulfide bonds (accounting for the need for sulfur in the diet).
Quaternary structure: the shape or structure that results from the union of more than one protein
molecule, usually called subunit proteins, which function as part of the larger assembly or protein
complex.

In addition to these levels of structure, proteins may shift between several similar structures in performing of
their biological function. In the context of these functional rearrangements, these tertiary or quaternary
structures are usually referred to as "conformations," and transitions between them are called conformational
changes.
Take Home Message: Protein molecules, especially enzymes and peptide hormones, are temperature sensitive
and may become denatured (non-functional) in the presence of heat. In another words, heat unravels the
various structural conformations. (e.g. Insulin must be kept below room temperature)

Biological Value (BV) is a scale of measurement used to determine what percentage of a

given nutrient source the body utilizes.
Biological Value (BV) of Protein
FOOD
PROTEIN RATING
Eggs (whole)
100
Eggs (whites)
88
Chicken / Turkey
79
Fish
70
Lean Beef
69
Cow's Milk
60
Unpolished Rice
59
Brown Rice
57
White Rice
56
Peanuts
55
Peas
55
Whole Wheat
49
Soy beans
47
Whole-grain Wheat
44
Peanuts
43
Corn
36
Dry Beans
34
White Potato
34

**Recommended Daily Protein Intake to Build and/or Maintain Lean Muscle**

[1 gram of protein per pound of bodyweight]
(e.g. 200lb man would require at least 200g protein per day)
GOOD SOURCES OF DIETARY PROTEIN
ANIMAL SOURCES
Egg
Egg white
Milk skim
Cheese, cheddar
Yogurt
Cottage cheese
Beef, lean (top round)
Fish, tuna fish
Chicken breast

GRAMS PROTEIN
6
3.5
8
7
8-11
12-15
24-32
24-32
24-32

STANDARD SERVING
1 large
From 1 large
1 cup (8oz)
1 oz
1 cup (8oz)
1 cup
3-4oz cooked
2-4 oz cooked
3-4 oz cooked
5

Lean pork loin

Hamburger
Lunch meat (lean)

24-32
30
10-15

2-4 oz cooked
4oz broiled
2-3 oz

PLANT SOURCE
Soymilk
Peas (green)
Peanuts, roasted
Pumpkin seeds
Peanut butter
Kidney beans
Soybeans, cooked
Hummus
Refried beans
Baked beans
Tofu, extra firm
Lentil soup

GRAMS PROTEIN
8
4-6
18
20
4
6
14
6
7
14
11
11

STANDARD SERVING
1 cup
cup
cup
cup
1 tablespoon
cup
cup
cup
cup
1 cup
3.5 oz
10.5oz

(2) CARBOHYDRATES
(1 gram carbohydrates = 4 calories)
(1) SIMPLE CARBOHYDRATES
(A) Monosaccharides (simple sugars) such as glucose (blood
sugar), fructose (fruit sugar), and galactose (rarely found)
(B) Disaccharides (double sugars) such as sucrose (table sugar),
dextrose (common flavoring agent), and lactose (milk sugar found in
dairy products)
(2) COMPLEX CARBOHYDRATES
When complex carbohydrates are consumed, the digestive system secretes
enzymes (amylases) in the saliva (mouth) and inside the small intestine to break down
the carbohydrates into simple sugarsspecifically, glucose. Glucose, then, passes
through the intestinal wall and enters the bloodstream where it is then referred to as
blood sugar. Complex carbohydrates raise blood sugar more slowly than simple
carbohydrates do because of this slow digestion process.
(A) POLYSACCHARIDES (also known as starches).

The food list below shows good sources of complex carbohydrates.

Bran
Wheat germ
Barley
Maize
Buckwheat
Cornmeal
Oatmeal
Pasta
Macaroni
Spaghetti
Brown rice
Potatoes
Other root vegetables
Whole meal breads
Granary bread
Brown bread
Pita bread
Bagel
Wholegrain cereals
High fiber breakfast cereals
Porridge oats
All bran
Shredded wheat
crisp bread
Cassava
Corn
Yam
Oatcakes
Peas
Beans
Lentils

(B) DIETARY FIBER (Two Types)

(i)

Water-Soluble Fiber mixes with water and can be found in oat bran,
legumes (beans, peanuts, soybeans, and chick peas), psyllium, pectins, and
various fruits and vegetables. Soluble fiber:
a. Regulates the flow of materials through the digestive tract.
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b. Lowers serum cholesterol by preventing the reabsorption of

cholesterol-based bile acids. Water-soluble fiber lowers the bad LDL
cholesterol without affecting the good HDL cholesterol.
c. Stabilizes blood sugar by slowing the absorption of carbohydrates into
the bloodstream and by decreasing the livers output of new glucose
(via glucoeneogenesis).
(ii)

Insoluble Fiber cannot dissolve in water; therefore, our bodies cannot

digest it. Sources of insoluble fiber include cereals, brans, and
vegetables. The functions of insoluble fiber:
a. By attracting water it increases stool bulk in the large intestine,
which, ultimately, promotes bowel movement. As all this bulk works
its way through the colon, it scrapes the intestinal wall of all kinds of
caked-on fecal matter. This cleansing effect has been shown to reduce
the risk of colon-related problems.
b. Prevents colon cancer by alkalinizing the colon and keeping the
immune system functioning at optimal levels.
c. Because insoluble fiber acts to normalize bowel movements, it can
also be used to treat and manage chronic diarrhea.

How many grams of fiber should you eat per day?

Most nutritionists and dietary experts suggest consuming about 25 to 30 grams of
fiber per day. Most labels list the fiber content of the various foods. If possible, make an
attempt to consume several different sources of fiber.
HIGH FIBER FOODS
Food

Amount

Total Fiber
(Grams)

100% Bran Cereal

1/2 cup

10

Peas (cooked)

1/2 cup

5.2

Kidney Beans

1/2 cup

4.5

White Beans

1/2 cup

4.2

Apple with Skin

1 medium

3.9

Whole Wheat Bread

2 slices

3.9

Potato

1 small

3.8

Popcorn

3 cups popped

2.8

Broccoli

1/2 cup

2.6

Pear

1 medium

2.5

***Psyllium

50 grams

35

***Psyllium is soluble fiber that has eight times the bulking power of oat bran. The
laxative properties of psyllium are due to the swelling of the husk when it comes in
contact with water. This forms a gelatinous mass that keeps feces hydrated and soft,
provided it is taken with sufficient water. The resulting bulk stimulates a reflex
contraction of the walls of the bowel, followed by emptying. Psyllium, in combination
with fiber rich foods, creates the ideal environment for a healthy colon.
SUMMARY OF THE FUNCTIONS OF DIETARY FIBER
(a) Healthy colon (decrease risk of colon-related diseases)
(b) Regular bowel movements (prevents constipation and diarrhea)
(c) Increases oxidation of fatty acids (helps burn fat)
(d) Lowers LDL cholesterol levels
(e) Reduces livers output of new glucose. This leads to decreased insulin levels
(and decreased fat storage)
INSULIN
Insulin is a hormone released from the beta cells of the pancreas in response to
rising blood sugars. Insulin lowers blood sugar by pushing glucose into muscle cells
where it can then be used for producing energy. Excess carbohydrates are stored in the
liver and muscle cells as glycogen for use when carbohydrate consumption is low. Once
glycogen stores have been topped off, excess glucose is directed towards fat storage in
the adipose cells.
GLYCEMIC INDEX (G.I.)
The Glycemic Index is a ranking of carbohydrates based on their immediate effect
on blood glucose levels.

Carbohydrates that are quickly digested have the highest glycemic indexes. In
these foods, the blood glucose response is fast and high.
This causes your pancreas to secrete insulin, which is the body's way of getting blood
sugar levels back to normal.
However, the secretion of insulin:
causes our bodies to store excess sugar as fat,
inhibits the "burning" of previously stored fat, and
signals our liver to make cholesterol
Carbohydrates that break down slowly release glucose gradually into the blood
stream and thus have low glycemic indexes. These low glycemic index foods, by virtue
of their slow release, cause less insulin to be released and less body fat to be stored.
Interestingly, studies have shown that even when calorie intake is the same, you
can lose more weight eating low G.I. foods rather than high G.I. foods.
The Glycemic Index of a food is derived by comparing the rate of digestion of
that food with the rate of digestion of pure glucose.
Glucose (or white bread) is assigned a Glycemic Index of 100, and all tested
foods are charted against this standard.
***high molecular weight carbohydrate sources such as waxy maize starch and
Vitargo have a Glycemic Index of greater than 100!
Foods with a high Glycemic Index (70 and above) are those that break down
quickly and cause a spike in blood sugar levels.
Foods with a low Glycemic Index (55 and below) break down more slowly and
steadily, thus resulting in a more sustained supply of energy.

10

*White bread was used as the reference food (GI = 100).

HYPOGLYCEMIA
Hypoglycemia is a condition caused by abnormally low levels of blood sugar
(glucose) -- your body's main energy source.
Hypoglycemia affects about one out of every 1,000 people in the United States,
many of who have diabetes. However, a wide variety of health conditionsmost of them
rare-- can cause low blood sugar in people without diabetes. Its important to note that
frequent episodes of hypoglycemia are usually an indicator of an underlying health
problem.

11

SYMPTOMS OF HYPOGLYCEMIA

Moderate Hypoglycemia:
Personality change
Irritability
Headache
Blurred vision
Confusion and/or difficulty concentrating
Poor coordination
Slurred or slow speech

Severe Hypoglycemia:
(these require emergency treatment)
Passing out
Convulsions

HYPERGLYCEMIA
The basic defect in all patients with diabetes is the decreased ability of insulin to induce
cells of the body to remove glucose (sugar) molecules from the blood. Whether this
decreased insulin activity is due to a decreased amount of insulin produced (Type I
Diabetes), or from the insensitivity of the cells to a normal amount of insulin (Type II
Diabetes), the results are the same-- blood glucose levels that are too high. This is
termed hyperglycemia.

12

Common Symptoms of Hyperglycemia

The Classic Symptoms

Other Symptoms Might

Include

Polyphagia (frequently hungry)

Blurred vision

Polyuria (frequently urinating)

Fatigue

Polydipsia (frequently thirsty)

Weight loss
Poor wound healing (cuts,
scrapes, etc.)
Dry mouth
Dry or itchy skin
Impotence (male)
Recurrent infections

The classic symptom of being hungry frequently stems from the fact that the
diabetic cannot utilize glucose as an energy source. The glucose circulates in the blood,
but the cells can't absorb it to use as a fuel. As blood glucose levels build to higher and
higher levels, excess blood sugar molecules start to spill into the urine. This means that
as the blood filters through the kidneys, some of the sugar comes out of the blood and is
not reabsorbed. This extra sugar, which is now in the urine, draws excess water
molecules with it leading to the second classic symptom of hyperglycemia-- excessive
urination. Frequent urination, in turn, leads to the third classic symptom of
hypoglycemia-- frequent thirst.

CARBOHYDRATE LOADING TECHNIQUE

Prior to physique contests or endurance races, carbohydrate loading, or carb-ing
up, is done for the purpose of forcing extra carbohydrates and water into the muscles.
This provides more fuel for the runner, cyclist, and triathlete and a fuller, tighter,
appearance for the bodybuilder. Basic Principles:
(1) Starting 7 days out from a physique competition or endurance race, restrict
carbohydrates, continuously, for 3 days (72 hours).
(2) This elevates glycogen synthasethe enzyme responsible for storing excess
glucose as glycogento levels that are much greater than are normally
present.
(3) Now when carbohydrates are added back into the diet for 3 days (72 hours)
straight, they will be stored as glycogen at much higher concentrations than is
normally physiologically possible.
13

(4) Increased glycogen storage, leads to significantly increased energy reserves

for endurance athletes and full, pumped, muscles for bodybuilders.

DAYS TILL CONTEST

6 days out
5 days out
4 days out
3 days out
2 days out
1 day out
Contest Day

CARBOHYDRATES***
No carbohydrates
No carbohydrates
No carbohydrates
30g carbs per meal x 6
meals
40g carbs per meal x 6
meals
50g carbs per meal x 6
meals
30g carbs per meal

***Carbohydrates are eaten in addition to the regular meals

WHY IS THIS NATION SO FAT?
In his book, BODY RX, Dr. Scott Connelly charts the evolution of the obesity
epidemic in this country from the mid 1980s when the American Heart Association first
identified that this nation was obese and suggested the population lower its fat intake and
increase its carbohydrate consumption. Dr. Connelly points out that, coincidently, at
about the same time period (mid 1980s), the food industry began using a new
sweetening agent, high fructose corn syrup, to replace sucrose (or table sugar) due to the
fact that it was much more cost effective (we grow plenty of corn in this country).
High fructose corn syrup (fructose for short) is present in a huge assortment of
processed foods including soups, baked goods, candy bars, beverages, condiments,
frozen foods, and breakfast cereals.
Dr. Connelly calls fructose the F word in nutrition and considers it the stealth
bombers of sweeteners because although it does not cause an immediate spike in
glucose and insulin levels, there is a compelling body of scientific evidence that shows
the less immediate but long term damaging effects of fructose. Once ingested, fructose
switches the metabolism from fat burning to fat storage mode by promoting the
formation of long-chain fatty acids, which are resistant to oxidation.
It is important to understand that whatever doesnt get oxidized (i.e. burned for
fuel) gets stored in the body as fat. Fructose also lowers good cholesterol (HDLs),
increases plasma triglycerides, increases the risk of developing gout, and damages
proteins in the body resulting in the formation of advanced glycation end products
(AGE) which can lead to premature aging of the skin, joints, and vital organs (such as the
heart and eyes).
Despite all this overwhelming evidence against fructose, the American Medical
Association (AMA) and the American Heart Association (AHA) continues to promote
the virtues of a high carbohydrate, low fat diet (without cautioning against sugar
consumption). Fructose is skewing the national metabolism in the fat-storage direction.
14

Fructose in the food supply is like poison in the drinking water: It affects the entire
community.
Dr. Connelly rejects the calorie hypothesis, which assumes that too many calories
in a diet are what lead to fat accumulation. He, instead, embraces: NUTRIENT
PARTITIONING . . . stating that the right foods can keep you in a lean, musclebuilding, mode; whereas, the wrong foods can turn you into a relentless fat storer.
Nutrient partitioning is a phenomenon that puts calories in their proper place.
Many of the nutritional myths that pervade the fitness industry today center on
what makes a person fat. Despite what many believe, the consumption of dietary fat isnt
what makes a person gain weight; sugar does! Whether we are talking about simple table
sugar (sucrose), complex carbohydrates (rice, potatoes, or pasta), or high fructose corn
syrup (processed sugars), all carbohydrates direct the metabolism to a fat-storing mode.
To use Dr. Connellys jargon, these foods are negative partitioning agents.
On the other hand, lean sources of protein such as chicken breasts, turkey, lean
cuts of beef, and fish stimulate the metabolism and direct calories to be stored as muscle
at the expense of stored body fat. Likewise, good healthy fats such as Olive oil,
Macadamia nut oil, and Omega-3 fish oils tend to suppress insulin (the fat storage
hormone) and provide a preferred energy source while on a restricted calorie diet.
Connelly calls these foods positive partitioning agents.
A final beware: Foods that bear the label fat-free tend to have an extraordinary
high sugar content added to boost taste. Remember, sugar is the enemy in the battle of
the bulge. Stick with whole, unprocessed, foods for healthy, fat-shedding, results.

(3) FATS
(1 gram fat = 9 calories)
When fats are consumed, the digestive system uses enzymes (lipases) in the small
intestine to break down the fats into free fatty acids. These free fatty acids can then be
utilized for:
(A) Repairing damaged muscle cell membranes.
(B) Synthesis of steroidal hormones such as:
a. Testosterone (builds muscle and is responsible for sex drive)
b. DHEA (immune system modulation and metabolic regulation)
c. Cortisol (a stress hormone that helps raise blood sugar in times of
crisis)
d. Aldosterone (maintains sodium and water balance)
e. Estrogen and Progesterone (reproduction in women)
(C) Providing sustained energy for daily activities.
FATTY ACIDS are classified as either saturated or unsaturated.
(a) SATURATED FATTY ACIDS
15

Saturated fats are usually solid or almost solid at room temperature. All animal
fats, such as those in meat, poultry, and dairy products are saturated. Processed and fast
foods are mostly saturated, as well. Some vegetable oils such as palm, palm kernel and
coconut oils are also saturated (see SUPPLEMENT section for interesting nutritional
facts about Virgin Coconut Oil).
Most saturated fats are considered unhealthy fats since they cause the body to
produce excess cholesterol, which, in turn, raises blood cholesterol levels. Interestingly,
saturated fat is the most potent determinant of blood cholesterol levels, even more so than
dietary cholesterol, itself. The higher blood cholesterol levels rise, the greater the risk of
cardiovascular disease.

CHOLESTEROL
Cholesterol is a soft waxy substance found in the bloodstream as well as in all
the cells of the body. Cholesterol is an important macronutrient since it is used in the
synthesis of cell membranes, some hormones (steroidal), and other vital bodily functions.
Hypercholesterolemia, or elevated blood cholesterol levels, is a major risk factor
for coronary heart disease and stroke.
TWO TYPES OF LIPOPROTEINS (CHOLESTEROL CARRIERS)
Cholesterol and other fats can't dissolve in the blood; therefore, they have to be
transported to and from the cells by special carriers called lipoproteins. It is the amounts
and types of these carriers or lipoproteins that determine your risk for heart disease.

(1) Low-density lipoproteins (LDL) are known as the "bad" cholesterol carriers
since excess cholesterol carried by them (levels above 160mg/dl) can lead to plaque
buildup in the arteries.
What Raises LDL?
-- Excess body fat
--smoking
--lack of exercise
--lack of dietary fiber
--diet high in saturated fat

(2) High-density lipoproteins (HDL) are considered "good" or protective

cholesterol because they shuttle cholesterol away from the arteries, and to the liver,
where they are then broken down and excreted from the body. Individuals with high
HDL levels (above 35mg/dl) have a lower risk of heart disease.
What Raises HDL?
--Regular exercise
--ingestion of soluble fiber
--monounsaturated fats (such as olive oil, macadamia nut oil, and avocado oil)
--moderate consumption of alcohol
16

--diet low in saturated fat and trans fatty acids

--niacin (vitamin B3)
(b) UNSATURATED FATTY ACIDS (Two Varieties)
(1) Monounsaturated Fats: These heart-healthy fats have been shown to
decrease LDL (bad) cholesterol levels while, simultaneously, increasing HDL (good)
cholesterol. Oleic acid, an omega-9 monounsaturated fatty acid, found in high
concentrations in olive oil and macadamia nut oil, has been shown to reduce symptoms
of heart disease-- inflammation, sticky platelets, and high blood pressurethus making it
an ideal addition to any healthy diet.
(2) Polyunsaturated Fats (Essential Fatty Acids): In our frenzy to avoid killer
fats, we can easily forget the fats that heal. We must obtain these fats from the food and
supplements we take in order to be healthy. There are several kinds of polyunsaturated
fatty acids. Two that are nutritionally ESSENTIAL are linoleic acid (omega-6 fatty acid)
and alpha linolenic acid (omega-3 fatty acid). These are also referred to as essential fatty
acids (EFAs) because the body cannot synthesize them; they must be obtained from
food.
ROLE OF ESSENTIAL FATTY ACIDS
(1) Energy production. EFAs hook up to oxygen and facilitate electron transfer and
energy production in the cell mitochondrion.
(2) Oxygen transfer: EFAs hold oxygen, like a magnet, in the cell membrane. This has
an anti-bacterial, anti-viral, and anti-fungal effect on the cell.
(3) Maintains Cell Membrane Fluidity: Polyunsaturated fatty acids, because of their
double bonds, prevent stickiness of the cells.
(4) Recovery from fatigue: Facilitates conversion of lactic acid to carbon dioxide and
water (flushes out lactic acid).
(5) Prostaglandin precursors: Omega-3-induced prostaglandins decrease inflammation,
decrease water retention, decrease platelet stickiness, decrease blood pressure, inhibit
tumor growth, and decrease symptoms of premenstrual syndrome (PMS).
(6) Growth: When EFAs are consumed as 12-15% of total calories, they increase the
rate of metabolic reactions. This results in increased fat burning. Increased fat
burning leads to excess energy output (as heat). Additional energy output leads to
weight loss.
(7) Immune system: EFAs help immune system to fight infections. May prevent
allergies from occurring.
TWO CLASSES OF ESSENTIAL FATTY ACIDS (EFAs)
(1) Omega-6 Fatty Acids: Linoleic Acid is an Omega-6 polyunsaturated fatty acid that
can be found in sunflower, safflower, corn, sesame, and other oils. The modern diet is
overloaded with omega-6 fatty acids because of the reliance on grain-based sustenance
breads, cereals, pastas, and cakesalong with the use of highly processed and damaged
oils that are rich in omega-6 fats.
17

(a) Omega-6 (linoleic acid) derivative, gamma linolenic acid (GLA), which can
be found in primrose and borage oil, can be further converted into prostaglandins and
leukotrienes which influence inflammation and pain in the body. GLA, unlike many
other pro-inflammatory Omega-6 fats, converts to prostaglandin E1 (PGE1). PGE1 acts
as an anti-inflammatory, blood thinner, and blood vessel dilator.
(b) Arachidonic Acid (AA): Pro-inflammatory omega-6 fatty acid.
(2) Alpha Linolenic Acid is an Omega-3 polyunsaturated fatty acid that can be
found in fatty fishes such as salmon, swordfish, herring, and mackerel; as well as
in seeds and nuts such as flax seed, walnuts, and almonds. Studies have shown
that the alpha linolenic acid derivatives, eicosapentaenoic acid (EPA) and
docosahexaenoic acid (DHA), found in fish and fish oils dramatically reduce the
risk of coronary heart disease.
Deficiencies of alpha linolenic acid can result in impairment of vision, high triglycerides,
sticky platelets, high blood pressure, tissue inflammation, and, most importantly to
bodybuilders, growth retardation. The high prevalence of circulatory and heartassociated side effects related to deficiencies of alpha linolenic acid helps explains why
the omega-3 fatty acids are so instrumental to cardiovascular health.
REVIEW OF ESSENTIAL FATTY ACIDS:
Essential fatty acids (EFAs) are, by definition, polyunsaturated fats that are essential to
human health and that cant be manufactured by the body. There are 2 specific families
of EFAs: (1) Omega-3 and (2) Omega-6 fatty acids.
Within each family there is a single parent fatty acid:
(a) Alpha Linolenic Acid (ALA)-- OMEGA-3
(b) Linoleic Acid (LA)-- OMEGA-6
These two fatty acids cannot be synthesized by humans, as humans lack the desaturase
enzymes required for their production. These progenitor fats form the starting point for
the creation of longer and more desaturated fatty acids, which are also referred to as
long-chain polyunsaturated fatty acids (LC-PUFA). This is merely another way of
saying that these parent essential fatty acids give birth to the "functional" fatty acids
intermediates that most of us also refer to as essential fatty acids. While they are
technically not essential since they can be made from the parent fat (ALA and LA), many
are, in practice, essential since they don't get converted very easily.
Alpha Linolenic Acid (Omega-3) Intermediates:
(1) eicosapentaenoic acid or EPA (20:5)
(2) docosahexaenoic acid or DHA (22:6)
*** In humans alpha-linolenic acid (ALA) does not readily convert to the more active
intermediates DHA and EPA. This is why FISH OIL (while it doesn't contain very much
of the parent compound, alpha-linolenic acid) is a much better source of omega-3 fats.
18

It's because EPA/DHA are what's functionally needed.

Linleic Acid (Omega-6) Intermediates:
(1) gamma-linolenic acid or GLA (18:3)
(2) dihomo-gamma-linolenic acid or DGLA (20:3)
(3) arachidonic acid or AA (20:4)
**** While linoleic acid (LA) is the parent omega-6 essential fatty acid, I usually
consider GLA the effective omega-6 intermediate since, through its production of antiinflammatory prostaglandins and eicosanoids, it reduces inflammation. While the proinflammatory fatty acid, arachidonic acid is needed for growth and repair of muscle;
most of us get plenty of it from our diet. And, remember, too much arachidonic acid can
lead to increased risk factors for heart disease.
OMEGA-3 EGGS
Omega-3 eggs are eggs that are high in Vitamin E, contain 25% less saturated fat
than ordinary eggs, possess 350mg of heart healthy Omega-3 fatty acids, and an
additional 185mcg of Lutein.
Im sure youre probably thinking, how the heck did these crazy scientists
manage get all these incredible health benefits into a supposedly unhealthy egg? Believe
it or not, there were no wacky genetic manipulations or toxic drugs used. The hens were
merely returned to an all natural, all vegetarian (consisting of flaxseed, buckwheat, and
field peas), diet void of any animal fat or animal-by-products.
Isnt it amazing that just by feeding hens what they would normally eat in nature
and by removing all the artificial food sources that have been historically fed to them,
these same birds are now producing eggs with heart-healthy, muscle-building, nutrients?
To be exact, each egg contains 6 grams of protein (with a perfect biological score
of 100), zero grams of carbohydrates, and 4 grams of fat (only 3g of which comes from
Omega-3 fatty acids).

GET RID OF TRANS-FATTY ACIDS

Trans-fatty acids are prevalent in many foods because they are cheaper and they
increase shelf life longer than any other type of fat. These man-made molecules,
produced during the hydrogenation of essential fatty acids (EFAs), are the most
dangerous fats in our diet, today. Hydrogenation is a process that turns liquid
unsaturated vegetable oils into solid fats. For instance, when soybean oil is
"hydrogenated", it becomes solid vegetable shortening. Likewise, hydrogenated
vegetable oils are added to margarine to make it solid at room temperature and thus
easier to spread
Studies show that trans-fatty acids increase the risk of heart disease at least as
much as some saturated fats do, and they are implicated in up to 30,000 deaths each year
in the United States alone.
Trans-fatty acids increase LDL cholesterol to the same extent as saturated fats
and they decrease HDL (good) cholesterol. Trans-fats cause blood vessel walls to stiffen
19

(which raise blood pressure and increases the risk for stroke), they promote insulin
resistance, and they increase the risk of type II diabetes.
The take home message is, beware the term hydrogenated or partially
hydrogenated vegetable oil on food labelsthey are poisonous to your body.

CHOOSING THE RIGHT OILS AND FATS

SATURATED FATS

MONOUNSATURATED (all good)

Butter
Coconut oil (good)
Palm oil
Palm kernel oil
Animal fat
Cocoa butter
Ghee
Margarine

Macadamia nut oil

Olive oil
High-oleic sunflower
High-oleic safflower
Avocado oil
Canola oil

POLYUNSATURATE
D
Corn oil
Peanut oil
Sunflower oil
Safflower oil
Cottonseed oil
Fish oils (good)
Sesame oil (good)
Primrose oil (good)
Borage oil (good)

TRIGLYERIDES
Triglycerides are the main constituents of vegetable oils and animal fats.
Triglycerides have lower densities than water (they float on water), and at normal room
temperature may be solid or liquid. When solid, they are called fats or butters and
when liquid they are called oils. A triglyceride, also called triacylglycerol (TAG), is a
chemical compound formed from one molecule of glycerol and three fatty acids.
Glycerol is a trihydric alcohol (containing three OH hydroxyl groups) that can
combine with up to three fatty acids to form monoglycerides, diglycerides, and
triglycerides. Fatty acids may combine with any of these three hydroxyl groups to form
a diversity of compounds. Monoglycerides, diglycerides, and triglycerides are classified
as esters which are compounds created by the reaction between acids (fatty acids) and
alcohols (glycerol) that release water as a by-product.
Triglyceride levels are influenced by recent fat and alcohol intake, and should be
measured after fasting for at least 12 hours. A period of abstinence from alcohol is also
advised before having your triglycerides tested.
The American Heart Association offers these guidelines for assessing triglycerides:
Normal: less than 150 mg/dL
Borderline high: 150 to 199 mg/dL
High: 200 to 499 mg/dL
Very high: greater than 500 mg/dL

20

FASCINATING FOOD FACTS

AVOID SIMPLE SUGARS
To decrease body fat and create a healthy internal environment, avoid all sugarladen products. Read your food labels. Sugars can be disguised and hidden. Beware of
any ingredients that sound like the following: Corn syrup, beet sugar, maple syrup, high
fructose corn syrup, fructose, sucrose, cane sugar, dextrose, brown rice sugar, brown
sugar, and honey.
Use sugar substitutes such aspartame (NutraSweet, Equal, and SugarTwin II),
saccharin (Sweetn Low), and sucralose (Splenda), and stevia. They are all zero calories
and sugar-free.
Think artificial sweeteners are bad for you? After reading what experts have to
say, you might better understand why people mistakenly think they are so dangerous.
When the sweetener aspartame is digested, its methyl ester bond is broken down into
methanol, which further degrades into formaldehyde. Both methanol and formaldehyde
are toxic in high doses, but a person would have to drink 600 cans of diet soda to get as
much of either substance as is contained in a single orange.
DISCOVER MAGAZINE (August 2005)
FAT-FREE
When you see this moniker, beware! Fat-free, usually, means the manufacturer
has doubled the sugar content to compensate for the loss in taste from the missing fat.
Lets not forget, sugar is the real enemy in the battle of the bulge.
SUGAR-FREE
Just because a food product is sugar-free doesnt mean its carbohydrate-free.
Read your labels! Many times sugar-free products use sugar alcohols such as sorbitol,
mannitol, mallitol, or xylitol to provide sweetness. In many individuals, sugar alcohols
have a laxative effect, causing severe gas, bloating, and explosive diarrhea. The most
volatile food Ive ever eaten was fat-free, sugar-free, yogurt.
SPOT REDUCING FAT
Listen up! Its impossible to spot-reduce fat. Unless youre having the fat sucked
out of your body with a liposuction wand, performing two thousand sit-ups, leg lifts, and
side twists a day will do nothing to preferentially burn fat in your abdominal region.
A high protein/low-carbohydrate diet combined with moderate intensity aerobic
exercise will reduce body fat in equal amounts from your entire body. This means that
trouble areas such as the stomach and love handles in men and the hips, thighs, and
glutes in women will be the last areas to get lean.

(4) WATER
21

Water is what I call the forgotten nutrient. Its the most important macronutrient of all,
yet also the most neglected.
(a) Water is essential to life. Every chemical reaction in the body requires water.
(b) Water deficiency (dehydration) manifests very quickly. Symptoms start with
thirst and, ultimately, progress to cardiovascular, respiratory, and
thermoregulatory (body temperature control) failure.
(c) 60% of the male body and 50-55% of the female body is comprised of water.
(d) Muscle is made up of 75% water
(e) 4% dehydration can result in a 20-30% decrease in exercise capacity.
(f) Water is even more critical to maintenance of life than food. The human
body can go without food for weeks; however, death will occur within days in
the absence of fluids.
(g) Water lubricates and provides structural support to all the tissues and joints.
(h) Water plays a vital role in thermoregulationthe maintenance of ambient
body temperature (98.6 degrees in humans
FLUIDS
Liquid calories are not free calories. The human body is not able to recognize the
feeling of fullness when consuming sugar-laden beverages. When trying to lose weight,
beware of high calorie sugary drinks such as juices, sports drinks, and regular sodas.
Remember to stay well hydrated. Make water your number one choice!
CALORIE-FREE BEVERAGES
(a)
(b)
(c)
(d)
(e)

Water
Diet Soda
Diet Teas
Sugar-free Kool Aid
Crystal Lite

SUGAR-FREE CONDIMENTS
(a)
(b)
(c)
(d)
(e)
(f)
(g)
(h)

Mustard
Mrs. Dash
Soy Sauce
Salt
Pepper
EQUAL (aspartame)
SWEETN LOW (saccharin)
SPLENDA (sucralose)

22

FATTENING FOODS IN DISGUISE

1. Rice Cakes
Traditionally considered a health food, rice cakes contain considerable amounts of high
glycemic index carbohydrates. Foods that are rated high on the glycemic index typically
cause a rapid rise in blood sugar levels. Because of this fact, rice cakes will more than
likely result in unwanted fat storage and decreased fat burning capabilities.
2. Fruit Juice
Fruit juice is not only calorie dense, but its also high in sugar. The primary sugar found
in fruit juice is fructose which, as we mentioned earlier, has some unique characteristics
that result in it being stored, predominantly, as fat. Replace juices with water and youll
be saving between 110 and 200 calories per cup.
3. Flavored Oatmeal
Oatmeal is a staple in many nutrition plans; however, flavored oatmeal packets contain
extraordinarily high amount of simple sugars. This nutritional disaster turns what could
be a nutritious source of high fiber into a sugar-laden food that invites fat storage. A
wiser choice would be to stick with unflavored oatmeal and add a scoop or two of your
favorite whey protein powder to the mix.
4. Alcohol
Although alcohol doesn't contain fat, it is loaded with calories. Saturday night drinking
parties can be fun, but too much alcohol can put a wrench in your diet plan. When you
factor in mixers such as soda, juice, sugar, and other ingredients the calories can
really add up.
To add insult to injury, alcohol consumption interferes with the metabolism of
essential nutrients, especially protein. This has a profound effect on the body's ability to
build muscle, and it drastically inhibits fat burning. Remember, if you choose to
Drink alcohol; drink in moderation!
5. Salad Dressing
Salad is an ideal food for aiding weight loss. When loads of fat- and sugar-laden salad
dressings are added to the mix, they become nutritional abominations. A typical salad
dressing contains approximately 6 to 8 grams of fat and around 75 calories per teaspoon.
Most people add 3 or 4 teaspoons of dressing to their salads which means they are adding
nearly 30 grams of fat and 300 calories! Stick with low-fat dressings. Make sure to read
the labels since some low-fat dressings contain the same amount of fat other regular fat
dressings. Likewise, other low-fat dressings contain extraordinarily high amounts of
sugar. The best decision is to make your own dressing.
Stir up the following ingredients: Mustard, balsamic vinegar, soy sauce, and
Equal. Shake; and you have, virtually, a calorie-free dressing.
6. Muffins
23

Often thought of as a healthy breakfast option, muffins are more than likely adding to
your waistline. Muffins are very often calorie dense, and a large one can often pack up
to 400 calories and that's before adding butter! If you really cannot resist, choose a
low-fat muffin, but be aware that many low fat muffins contain double the sugar to
compensate for the lack of fat.
7. Breaded Chicken or Fish
Breaded chicken and fish might contain ample servings of protein, but they also pack a
lot of unwanted fat. In fact, a typical six-piece meal of breaded chicken (approximately
3.8 oz.) can contain up to 20 grams of fat. In addition, dipping sauces can bring the total
calorie count up even higher. Avoid the bread and dips, and instead select a grilled
chicken breast.
8. Frozen Yogurt
Non fat frozen yogurt has long been one of the most popular "health foods" available.
What many people don't realize is that even though nonfat frozen yogurt has zero grams
of fat, it contains tons of sugar that can easily convert to fat. Additionally, frozen
yogurts are notoriously low in protein and calcium.
If you like yogurt, a good idea is to stick with regular refrigerated varieties (e.g.
Dannon yogurt). Its higher in protein, calcium, and probiotic organisms (good bacteria);
and its lower in calories.
9. Deli Meats
Many commercially available deli meats are high in fat and sodium. Many also contain
sugar. In particular, avoid marbled cold cuts such as salami since their fat content is
markedly higher. If you have no other option but to eat deli meats, choose low-fat items
such as lean turkey and chicken.
10. Regular Sodas
If you think you can get away with consuming regular sodas in a fat-loss program, think
again! A 16-ounce glass of regular coca-cola contains 197 more calories than an
identically-sized bottle of diet cola. The worst part is that the majority of those calories
come from simple sugars (high fructose corn syrup)! Stick with diet sodas, diet teas, and
diet fruit drinks like Crystal Lite.

QUICK RECIPE IDEAS

1) Tuna on flat bread
- Take about 16 oz of tuna canned in water (rinse to reduce salt.)
- Chop vegetables (onion, red pepper, green pepper, celery) and put into a food
processor along with the tuna.
- Use something to moisten the tuna other than mayonnaise. I use Calorie Free Ranch,
Blue Cheese or Caesar dressing by Waldon Farms or try Nayonnaise a tofu
imitation of mayonnaise. You could even use any flavorful mustard such as Honey
Djon, peppercorn, plain, or djonnaise.
- Flat bread (e.g. pita bread) is an excellent complement to the meal. Add lettuce,
tomato, roll, and eat.
24

2) Tempeh- simmer in a pan under low heat. Use teriyaki, butter spray, balsamic
vinegar, and additional spices if desired.
3) Take Tikka (Indian spice found at specialty stores) sauce with plain yogurt and mix
together. Cut up boneless chicken breast and marinate in the mixture. After ~ 1 hour
or less bake in the oven 375 degrees for hour. This will make a wonderful tandorri
chicken
4) Wrap all your meat and vegetables (chicken or fish are best) in aluminum foil and
bake in the oven 375 degrees until done. (You can use salt-free Mrs. Dash, lemon,
pepper, dill, butter spray).
5) Big salad cabbage (red or green), onion (caramelized heat with vinegar and
simmer until almost a sweet brown), saut sun-dried tomatoes (not in oil) until warm,
and add chicken strips, grated Polly-o free mozzarella, and calorie-free dressing.
6) Egg white omelet or Quiche- prepare 1 cup egg whites, fat free ricotta cheese, 1 tsp.
nutmeg, 1tsp salt, (your choice of broccoli, spinach, peppers, onions) with some
grated low-fat mozzarella cheese and combine in a large mixing bowl. Place in a pie
pan (For your crust you can use: polenta cut into strips, brown rice, or instant
mashed potatoes). Bake at 375 degrees for 45 min.
7) Make a 1-cup pasta (this isnt very much). Add in 2 cup of steamed or sauted
vegetables in its natural juices. Next, add either canned or instant soup (tomato,
mushroom, celery, or a low-fat cream soup). The added veggies make it appear as
though there is more pasta.
8) Make your own cheese sauce with a food processor/blender. Add nonfat cottage
cheese, low-fat mozzarella/cheddar cheese, grated Parmesan, salt, and 1-tbsp. butter
spray. Add to noodles, vegetables, and meats.
9) Bread maker: If you havent thought about it before, this is a very easy way to
make natural, wonderful-tasting, bread. You can even make your own bagels
10) Try the George Forman Grill. Its an easy way to prepare fish, chicken, and lean
meats. It is fast, easy, and cuts the fat in half. It makes a significant difference and
eliminates the need for cooking oils.
11) Egg whites and nonfat cottage cheese. It tastes better than youd expect. Think of it
as a ultra-healthy Deviled Egg
12) Steamed Chinese Food: That right, order your food steamed and then add you own
sauce (Teriyaki, Tamari, Ginger, honey mustard)
13) Simple Balsamic Vinegar Dressing Recipe: cup balsamic vinegar, 1 packet
Equal, 2 Tbsp. Favorite flavored mustard, garlic powder, onion powder, Paprika
powder. MIX.
25

14) Protein Power Pudding: sugar-free Jell-o Pudding mix, 1 scoop protein powder,
and water. Slowly mix in the water to achieve the desired consistency.
15) Oatmeal: Cook cup dry oats mixed with 1 cup water. When done cooking, add 1
scoop of whey protein. Sprinkle with cinnamon or equal! Excellent high protein,
healthy, breakfast.
16) Roasted Red Pepper Sauce: Place two Red Peppers and roast in oven (500 degrees)
for 15 minutes. Next, puree in a food processor, add onion & garlic powder, and salt
& pepper to taste. Add a touch of balsamic vinegar for flavor. If you want the sauce
to be a bit sweeter, add a touch of equal. This is perfect for chicken and fish dishes or
as a dip for crackers and pita bread.
17) Cottage Cheese & Baked Potato: Dont ruin your healthy low fat potato by adding
sour cream. Try nonfat cottage cheese, salt & pepper. You can even add in some
tomato sauce for additional flavor.
18) Sweet potato surprise
Sweet potatoes contains only 118 calories; most of them coming from complex
carbohydrates. Sweet potatoes are also a great source of vitamin A and fiber.
Wash thoroughly, prick them several times with a fork, and bake at 350 degrees for
45 or 50 minutes. If you're in a rush, prick with a fork, wrap in a damp paper towel,
and microwave on high for six to eight minutes or until tender.
Eat plain and taste as the natural flavors come through. You can sprinkle the sweet
potatoes with a product such as Butter Buds or a no-cal butter substitute spray. If you
want to enhance sweetness, add a little splenda (sucralose) sweetener and a dash of
cinnamon.
19) Salsa can be added to anything-- pasta, salad, potatoes, snacks.
20) Quick Healthy Pancake
1/2 cup oatmeal
3 egg whites & 1 scoop whey protein powder (any brand)
1 tablespoon cinnamon
1/4 cup blueberries
Mix it all together, coat a skillet with a non-stick spray and fry. Youll have a great fatfree pancake!
20) Tuna/Salmon/Chicken (in a can): Add Mrs. Dash, 1 tsp Soy sauce, Dijon Mustard,
and Mix.
21) Hash Browns (made using cauliflower)
26

12 ounces grated fresh cauliflower (about 1/2 medium head)

4 slices turkey or soy bacon (chopped)
3 ounces chopped onion (about 1/2 cup)
1 Tablespoons SPRAY butter
salt and pepper to taste

22) Cauliflower and Goat's Cheese Puree (Faux Mashed Potatoes)

Makes 4 servings

1/2 large head cauliflower, cored and cut into 1-inch pieces
1 tsp Morton light salt
2 Tbsp. fat free ricotta cheese
1 TBSP SPRAY BUTTER ("I can't believe its not butter spray)
1 Tbsp. freshly grated Parmesan cheese
2 Tbsp. goat cheese

Cook the cauliflower over medium heat in a large pot of lightly salted water until
completely tender, 20-30 minutes.
Drain the cauliflower into a strainer. With a bowl or small plate, press on the cauliflower
to remove all the water. Toss the cauliflower and continue pressing. This step is very
important to the texture of the dish.
Transfer the cauliflower to a food processor. If you like a chunkier texture, mash by
hand. Add the ricotta cheese to the mashed cauliflower. Return to the pot. When youre
ready to serve the puree, heat it over a low flame (stir constantly). Add SPRAY butter,
parmesan cheese, and goat cheese. Stir until incorporated; then season with salt. Serve
immediately.

SECTION 2: DIETARY SUGGESTIONS

MUSCLE-GAINING DIET
(For the average 200lb man)
[High Protein/Moderate Fats /Moderate Carbs]
MEAL 1:
5 whole eggs (Omega-3 eggs) with 1 cup of oatmeal (45g carbs)
MEAL 2:
Whey Protein Isolate with 40grams of High Molecular Weight carbohydrate with
1-2 tablespoon macadamia nut oil
27

MEAL 3:
pound (8oz) of chicken (or turkey or filet of sole or shrimp or ostrich) with
cup raw nuts (cashews or almonds or walnuts) with 1 cup brown (or white) rice (45g
carbs)
MEAL 4:
Same as MEAL 2
MEAL 5:
pound (8oz) of lean red meat (or salmon or swordfish) with a salad (1.5
tablespoon of olive oil or macadamia nut oil and vinegar) with a baked potato or yam
(45g carbs)
MEAL 6: 8oz chicken with cup of high protein pasta
**WARNING: Milk contains lactose (milk sugar.) Some individuals lack the enzymes
necessary to digest lactose. In these individuals, they will ferment (rather than digest) the
lactose resulting in gas, stomach distention, and diarrhea. Mix shakes with water.

FAT LOSS DIET Palumbo Ketogenic Diet

(For the average 200lb man)
[High Protein/Moderate Fats/Very Low Carbs]
MEAL #1
5 whole eggs (Omega-3 eggs) with 4 additional egg whites (cook in macadamia
nut oil)
MEAL #2
SHAKE: 50g Whey Protein with 2 tablespoons of All Natural Peanut butter (no
sugar added)
MEAL #3
8oz chicken with 1/3-cup cashew nuts (almonds, or walnuts)
MEAL #4
SHAKE: 50g Whey Protein with 2 tablespoons of All Natural Peanut butter (no
sugar added)
MEAL #5
8oz Salmon, Swordfish, or RED MEAT with a green salad with 2 tablespoon of
Olive Oil or Macadamia nut oil and vinegar
MEAL #6
SHAKE: 50g Whey Isolate with 1.5 tablespoon all natural peanut butter
28

*** Once per week, have a high calorie, high carbohydrate, cheat meal. Eat whatever
you desire to eat for one hour. Preferably, eat the cheat meal in place of MEAL #6 (your
last meal of the day)

SECTION 3: CARDIOVASCULAR TRAINING

(a) Exercise Bike
Exercise Bikes tend to be the most affordable type of cardio equipment and are
available in upright and recumbent models. Upright bikes are perfect for simulating an
outdoor bike ride, while recumbent bikes provide a workout with great lumbar and back
support. Many have a small footprint and are self-powered making them space-efficient
and allowing maximum flexibility in placing them anywhere in the home.
(b) Stairclimbers
Stairclimbers are another option for cardio training. They mimic the bodys
natural stepping motion and provide a great aerobic workout. For muscle toning and
training, they primarily work the calves, thighs, glutes, and hip muscles of the lower
body.
(c) Treadmill
Treadmills are the most popular form of cardiovascular equipment since walking,
jogging and running are among the most prevalent forms of exercise worldwide. Look
for a model with a durable shock absorption system that greatly reduces shock and
impact to the knees, back, and joints compared to outdoor running.
(d) Elliptical
Elliptical Cross-Trainers are the newest and fastest growing category of cardio
equipment. They are a virtually no impact form of cardio exercise, making them easy on
joints. Look for a machine that provides a total body motion (both your arms and legs
moving), which allows you to exercise more muscles in less time, with less perceived
exertion, leading to higher caloric expenditure.
(e) Rowing machine
Rowers are in a class of their own for a really intensive upper and lower body
exercise workout. Serious training can be done with any piece of quality cardiovascular
equipment, but rowing machines really lend themselves to the dedicated fitness
enthusiast, particularly those who enjoy rowing!
Rowers have 3 main forms of resistance. Air rowers give an excellent smooth
action and full length stroke. Air rowers along with Water Rowers come closest to
29

simulating the action of rowing on water. Water Rowers, where water provides both the
feel and sound of 'the real thing. Magnetic rowing machines give a smooth, variable,
resistance and are generally shorter in length which is a major factor where space is
limited.

SECTION 4: LIFTING ACCESSORIES

(1) WEIGHT BELT:
Weight belts help to generate strength by increasing intra-abdominal
pressure. Belts should be used whenever the back is placed in a
compromised position (e.g. deadlifts, bent-over rows, squats, and heavy
shrugs).
(2) LIFTING STRAPS:
Lifting straps are useful when training back because they remove the
forearm component from the lift. When rowing or pulling heavy weights,
forearms (because theyre small muscles), invariably, fatigue way before
the back does. This leads to under-developed back musculature.
Some people argue that lifting straps weaken forearm muscles. My
response to this statement is, Train forearms on arm day; not while
attempting to train back.
(3) KNEE WRAPS:
Used when doing heavy squats or deadlifts, knee wraps hold the
unstable knee joint together giving the lifter more spring and stability
when performing heavy lifts. Always apply wraps in a lateral to medial
direction.

30

SECTION 5: S.M.A.R.T. SUPPLEMENTS

Fat Soluble Vitamins
The fat-soluble vitamins can be remembered with the mnemonic ADEK, for the
vitamins A, D, E, and K. These vitamins accumulate within the fat stores of the body and
within the liver. Fat-soluble vitamins are often associated with toxicity when taken in
large amounts.
a) Vitamin K
An abundance of human clinical data reveals that vitamin K plays a critical role in
maintaining healthy bone density by facilitating the transport of calcium from the
bloodstream into the bone. Vitamin K is also required by calcium-regulating proteins in
the arteries. Without adequate vitamin K, calcium in the blood can bind to the arterial
wall resulting in calcification. As people age, even a subclinical vitamin K deficiency
can pose risks to the vascular system. Poor vitamin K status also results in increased
circulating levels of undercarboxylated osteocalcin that is shown to be associated with
increased bone loss in postmenopausal women.
Humans get most of their vitamin K from green vegetables in the form of Vitamin K1.
The problem is that K1 is tightly bound to plant fiber and only a small fraction absorbs
into the bloodstream.
Vitamin K2 (menaquinones) is found in meat, eggs, and dairy products and is also made
by bacteria in the human gut, which provides a certain amount of the human vitamin K
requirement. Human studies show that vitamin K2 is up to ten times more bioavailable
than K1. Vitamin K2 remains biologically active in the body far longer than K1. For
instance, K1 is rapidly cleared by the liver within eight hours, whereas measurable levels
of K2 (MK-7) have been detected 72 hours after ingestion.

31

The Rotterdam Heart Study, a large-scale, well-controlled clinical trial that tracked 4,800
participants for seven years, revealed that participants who ingested the greatest
quantities of vitamin K2 in their diet experienced a better cardiovascular condition than
people who ingested the least. High intakes of vitamin K2 also corresponded to less
calcium deposition in the aorta, whereas participants who ingested less K2 were more
likely to show moderate or severe calcification. Animal studies suggest vitamin K intake
not only blocks the progress of further calcium accumulation, but also induces 37%
regression of preformed arterial calcification. What does all this mean? Vitamin K status
directly correlates with blood vessel wall health.

Remember,Antibiotics can conceivable kill off the good bacteria or friendly flora
in the colon and thus diminish natural Vitamin K production.
Recommended Daily Dosage: 1000mcg of Vitamin K1 and 1000mcg Vitamin K2
b) Vitamin D
Vitamin D3 can be synthesized by humans in the skin upon exposure to ultraviolet-B
(UVB) radiation from sunlight. But, due to the winter season, weather conditions, and
sun block, the bodys ability to produce optimal vitamin D levels may be inhibited.
These factors point to the value of taking a daily vitamin D supplement.
Vitamin D has long provided significant support for healthy bone density. However,
scientists have also validated the critical role that vitamin D plays in regulating healthy
cell division and differentiation, and its profound effects on human immunity. These
findings link a deficiency of vitamin D to a host of common age-related problems.
The current RDA is only 600 IU. As a result of startling evidence of a widespread
vitamin D deficiency, prominent nutritional scientists are calling on Americans to
increase their vitamin D intake to 1,000 IU per day and higher.
Healthy adults should supplement each day with at least 2,000 IU of vitamin D. Elderly
or highly active adults may benefit from higher doses such as 5,000 IU daily The
objective of taking a vitamin D supplement is to achieve an optimal 25-hydroxy vitamin
D blood level of between 50-80 ng/mL. Have your Vitamin D3 levels checked at your
next visit to your doctor; youll be surprised to see how low most of us are.

32

c) Vitamin E
The term vitamin E refers to a family of eight related, lipid-soluble, antioxidant
compounds widely present in plants. The tocopherol and tocotrienol subfamilies are
each composed of alpha, beta, gamma, and delta fractions having unique biological
effects.
According to a University of California study, alpha tocopherol (regular vitamin E)
displaces critically important gamma tocopherol in the body. While alpha tocopherol
inhibits free radical production, gamma tocopherol is required to trap and neutralize
existing free radicals.
Prestigious scientific journals have highlighted gamma tocopherol as one of the most
critically important forms of vitamin E for those seeking optimal health benefits. In
fact, studies show the combination of alpha- and gamma-tocopherol supplementation
appears to be superior to either supplementation alone on biomarkers of oxidative stress
and on inflammatory factors.
Most commercial vitamin E supplements contain little, if any, gamma tocopherol.
They instead rely on alpha tocopherol as the primary ingredient. However, it is gamma
tocopherol (not the alpha form) that quenches peroxynitrite, the free radical that plays
a major role in the development of age-related decline.

d) Vitamin A
Vitamin A (retinol) is a yellow, fat-soluble, generic term for a large number of related
compounds obtained from some carotenoids by conversion in the liver, its storage
organ. Vitamin A, either from animal sources or synthesized in our own liver, is
essential for growth and reproduction, maintaining healthy vision, and supporting
protein synthesis and cell differentiation. Vitamin A and its analogs have shown the
ability to help maintain proper DNA function.
Beta-carotene is the most potent precursor to vitamin A, but its conversion to vitamin A
in the body is limited by a feedback system. It is an important ***antioxidant in its
own right and one that can only build up to toxic levels in rare circumstances. Betacarotene helps support immune health by enhancing the function of the thymus gland.

WATER SOLUBLE VITAMINS

Water-soluble vitamins include vitamin C and the B vitamins. Water-soluble
vitamins taken in excess are excreted in the urine and are not usually associated with
toxicity. Both vitamin C and the B vitamins are also stored in the liver.
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a) Vitamin C
Vitamin C, also known as ascorbic acid, is probably one of the most highly
publicized, yet least understood, of all of the vitamins. Championed by Nobel laureate
Linus Pauling, Ph.D., and advocated by many nutrition buffs, vitamin C is indeed a
fascinating and important nutrient (or micronutrient) necessary for human life.
It is interesting to note that most animals produce their own vitamin C. Man,
primates (apes, chimps, etc.) and guinea pigs have lost this ability. Due to this similarity
with man, guinea pigs have been subjected to experimentation over the years.
Vitamin C is important to all animals, including humans, because it is vital to
the production of collagen. Vitamin C is also important because it helps protect the fatsoluble vitamins A and E as well as fatty acids from oxidation. Vitamin C prevents and
cures the disease scurvy, and can be beneficial in the treatment of iron deficiency
anemia.
I. Important ***antioxidant.
II. Component of collagen (connective tissue).
III. Aids in absorption of iron.
b) Vitamin B-1 (Thiamine) Responsible for proper carbohydrate metabolism.
c) Vitamin B-2 (Riboflavin) Important for cellular respiration reactions.

d) Vitamin B-3 (Niacin)

Can help raise HDL (good) cholesterol carrier levels. Try to purchase the nonflushing version since regular niacin causes a burning feeling once ingested.
e) Vitamin B-6 (Pyridoxine) is important when consuming high protein diets. Pyridoxine is
involved in protein synthesis reactions and the formation of red blood cells (RBCs).

f) Vitamin B-5 (Pantothenic Acid) is involved in fatty acid oxidation. May help premature
aging

g) Vitamin B-12 (Cyanocobalamin) Necessary for the production of

RBC's. Deficiencies in Vitamin B-12 can lead to
Pernicious Anemia (low red blood cells, tiredness,
and fatigue).
Some people believe that by supplementing with Vitamin B12, you can increases
appetite. While there is no proven evidence that it works, it certainly cant hurt. After
all, Vitamin B-12 has an extremely unique oral absorption pathway. Unlike all other
orally ingested vitamins, B12 requires linkage with the cofactor, intrinsic factor (IF), in
the stomach. The Vitamin B12/IF complex, then, subsequently aids in the absorption of
vitamin B12 in the terminal ileum (end portion) of the small intestine. This difficult
absorption route can sometimes lead to vitamin B12 deficiencies. In these isolated
34

cases, supplemental B12 can prove to be invaluable; especially since vitamin B12 is
known to be instrumental in protein synthesis reactions. Many bodybuilders take
vitamin B12 injections (1mL every 1-4 weeks) to avoid concerns associated with this
difficult oral absorption route.
My response to the question of whether vitamin B12 increases appetite is, If
you think it increases appetite and you eat more because of it, then do you really care
what the real answer is?
g) Vitamin B-9 (Folic Acid)
Folic acid is crucial for proper brain function and plays an important role in
mental and emotional health. It aids in the production of DNA and RNA, the body's
genetic material, and is especially important during periods of high growth, such as
infancy, adolescence and pregnancy. Folic acid also works closely together with
vitamin B12 to regulate the formation of red blood cells and to help iron function
properly in the body.
Pregnancy can put a woman at risk for folic acid deficiency as the fetus easily depletes
a mother's nutrient reserves.
Folic acid deficiency during pregnancy increases the risk for neural tube defects
including cleft palate, spina bifida, and brain damage. Neural tube defects are birth
defects caused by abnormal development of the neural tube, a structure that eventually
gives rise to the central nervous system (the brain and spinal cord). In 1996, the U.S.
Food and Drug Administration (FDA) authorized the addition of folic acid to many
grain foods (such as bread and cereal). Since this time, the prevalence of neural tube
defects in the United States has decreased.

i) Biotin (Vitamin H)
Although biotin deficiency is very rare, the human requirement for dietary
biotin has been demonstrated in two different situations: prolonged intravenous feeding
without biotin supplementation and consumption of raw egg white for a prolonged
period (many weeks to years). Avidin is a protein found in egg white, which binds
biotin and prevents its absorption. Cooking egg whites denatures avidin and destroys
its ability to bind biotin.
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MINERALS
j) Calcium
Calcium is needed for the formation and maintenance of bones, the
development of teeth and healthy gums. It is necessary for blood clotting, stabilizes
many body functions, and is thought to assist in bowel cancer.
It has a natural calming and tranquilizing effect and is necessary for
maintaining a regular heartbeat and the transmission of nerve impulses. It helps
with lowering cholesterol, muscular growth, the prevention of muscle cramps and
normal blood clotting.
Furthermore it also helps with protein structuring in DNA and RNA. It
provides energy, breaks down fats, maintains proper cell membrane permeability,
aids in neuromuscular activity, and helps to keep the skin healthy. Calcium also
stops lead from being absorbed into bone.
Calcium deficiency can result in osteoporosis-- loss of bone density. Common in post-menopausal
women)
A) Increased protein intake tends to increase calcium excretion by kidneys
B) Inactivity (seen mostly in the elderly) also leads to calcium excretion by kidneys
Recommended dose: 1200mg per day (should be taken with equal amounts of
magnesium) 1200mg Calcium : 1200mg Magnesium
Maintains homeostatic
balance

k) Iron
Both deficiencies and overload can result in tiredness and fatigue
Overloads are dangerous due to storage of excess iron in liver (also known as Hemosiderosis)
--Vitamin C will increase iron absorption
--Menstruation (due to monthly blood loss) can lead to Anemia (low iron levels in the
36

hemoglobin of Red Blood Cells).

--Men do NOT require iron supplementation unless an accident has caused large blood
losses.
-- Because menstruating women shed blood on a monthly basis, very rarely do they show
signs of iron overload syndrome.
l) Chromium
Required for the proper functioning of the hormone, INSULIN. Chromium is
known as the Glucose Tolerance Factor (GTF) because in order for insulin to
effectively move glucose and amino acids into the cells of the body, chromium must be
present, as a co-factor. In the absence of chromium, the body will over-secrete insulin
which, ultimately, can lead to weight gain (since insulin is a fat storage hormone).
It is relatively easy to get safe and adequate amounts of chromium
(50-200 micrograms per day) by eating a variety of foods like brewer's
yeast, calf's liver, American cheese, wheat germ, and beer (yes, beer)!
j) Magnesium
Magnesium, a mineral, is used in building bones, manufacturing proteins,
releasing energy from muscle storage, and regulating body temperature.
Severe deficiencies of magnesium caused by malabsorption, chronic alcoholism,
renal dysfunction, or the use of certain medications can cause neuromuscular
manifestations, and personality changes can occur. Deficiencies may also contribute to
incontinence in older people and bedwetting in children.
In supplement form, the recommended dosage is between 750 - 1,200 mg per
day.
If you have kidney or heart problems first check with your medical practitioner
before taking a magnesium supplement as an overdose can, in severe cases, lead to
coma and death. Magnesium is best taken with calcium, iron, B vitamins, and vitamin
E.
It has been found that people under stress have low magnesium levels, indicating that
magnesium may be beneficial to those individuals.
Consumption of alcohol, diuretics, high levels of zinc and vitamin D may all
increase your magnesium requirement. This also applies if you are taking diuretics
(water pills), have diarrhea, are perspiring heavily, or taking large doses of vitamin C.
Magnesium is found in dairy products, fish, meat, seafood, legumes, apples,
apricots, avocados, bananas, whole grain cereals, nuts, dark green vegetables, cocoa,
and mineral water.
k) Sodium
Sodium is an electrolyte in the body and is required in the manufacture of
hydrochloric acid in the stomach, which protects the body from any infections that may
be present in food.
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A deficiency is in sodium is rare, but can easily happen with diarrhea, vomiting
or excessive sweating, and a shortage may lead to nausea, dizziness, poor concentration
and muscle weakness.
The RDA (recommended daily allowance) is 2400mg per day, however, be
aware that this dosage is the minimum that you require per day, to ward off serious
deficiency. The therapeutic dosage of sodium is considerably greater, but toxicity
levels must be kept in mind.
Excessive sodium may cause high blood pressure, which may lead to a host of
health problems. Excessive long-term use of sodium may also cause a loss of calcium
from your body.
It is interesting to note that current thinking is advising people to up their intake
of potassium to balance the effects of a higher than normal sodium intake, or to
counteract high blood pressure. Additional magnesium and calcium is also advised.
A person should consume about half the amount of sodium in relation to potassium.
People consuming large amounts of sodium, should make an extra effort to
ingest extra potassium so as to balance the concentrations of the two.. Likewise, if
youre suffering from vomiting, diarrhea or extreme sweating you may require
additional sodium. People taking lithium for the control of bipolar depression should
not be on a sodium-restricted diet - please discuss with your medical practitioner.
l) Potassium
Potassium is an essential dietary mineral that is also known as an electrolyte.
The term electrolyte refers to a substance that dissociates into ions (charged particles)
in solution making it capable of conducting electricity. The normal functioning of our
bodies depends on the tight regulation of potassium concentrations both inside and
outside the cell.

Potassium is the principal positively charged ion (cation) in the fluid inside of
cells, while sodium is the principal cation in the fluid outside of cells. Potassium
concentrations are about 30 times higher inside than outside cells, while sodium
concentrations are more than 10 times lower inside than outside cells. The
concentration differences between potassium and sodium across cell membranes create
an electrochemical gradient known as the membrane potential. A cell's membrane
potential is maintained by ion pumps in the cell membrane, especially the sodium,
potassium-ATPase pumps. These pumps use ATP (energy) to pump sodium out of the
cell in exchange for potassium (see diagram). Their activity has been estimated to
38

account for 20%-40% of the resting energy expenditure in a typical adult. The large
proportion of energy dedicated to maintaining sodium/potassium concentration
gradients emphasizes the importance of this function in sustaining life. Tight control of
cell membrane potential is critical for nerve impulse transmission, muscle contraction,
and heart function.
An abnormally low plasma potassium concentration is referred to as
hypokalemia. Hypokalemia is most commonly a result of excessive loss of potassium,
(e.g., from prolonged vomiting, the use of some diuretics, some forms of kidney
disease, or disturbances of metabolism). The symptoms of hypokalemia are related to
alterations in membrane potential and cellular metabolism. They include fatigue,
muscle weakness and cramps, and intestinal paralysis, which may lead to bloating,
constipation, and abdominal pain. Severe hypokalemia may result in muscular paralysis
or abnormal heart rhythms (cardiac arrhythmias) that can be fatal.

Conditions that increase the risk of hypokalemia

The use of potassium-wasting diuretics (e.g., thiazide diuretics or furosemide)

Alcoholism
Severe vomiting or diarrhea
Overuse or abuse of laxatives
Anorexia nervosa or bulimia
Magnesium depletion
Congestive heart failure (CHF)
In rare cases, habitual consumption of large amounts of black licorice has
resulted in hypokalemia. Licorice contains a compound (glycyrrhizic acid) with
similar physiologic effects to those of aldosterone, a hormone that increases
urinary excretion of potassium.

m) Zinc
Zinc is an essential mineral that is found in almost every cell. It stimulates the
activity of approximately 100 enzymes, which are substances that promote biochemical
reactions in your body. Zinc supports a healthy immune system, is needed for wound
healing, helps maintain your sense of taste and smell, and is needed for DNA synthesis.
Zinc also supports normal growth and development during pregnancy, childhood, and
adolescence.
Zinc is found in a wide variety of foods. Oysters contain more zinc per serving
than any other food, but red meat and poultry provide the majority of zinc in the
American diet. Other good food sources include beans, nuts, certain seafood, whole
grains, fortified breakfast cereals, and dairy products. Zinc absorption is greater from a
diet high in animal protein than a diet rich in plant proteins. Phytates, which are found
in whole grain breads, cereals, legumes and other products, can decrease zinc
absorption.

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n) Selenium
Selenium is a trace mineral that is essential to good health but required only in
small amounts. Selenium is incorporated into proteins to make selenoproteins, which
are important ***antioxidant enzymes. The antioxidant properties of selenoproteins
help prevent cellular damage from free radicals. Free radicals are natural by-products of
oxygen metabolism that may contribute to the development of chronic diseases such as
cancer and heart disease. Other selenoproteins help regulate thyroid function and play a
role in the immune system.
Selenium also can be found in some meats and seafood. Animals that eat grains
or plants that were grown in selenium-rich soil have higher levels of selenium in their
muscle. In the U.S., meats and bread are common sources of dietary selenium. Some
nuts are also sources of selenium.
Many selenium supplements can be found coupled with vitamin E. It seems as
though some antioxidant synergy may exist between these two particular compounds.
The most concentrated food source of selenium is the Brazil nut, with a single
nut containing almost 120mcg (twice the RDA). Thus, it is advisable to eat Brazil nuts
only very occasionally, due to the potentially toxic effect they may have, in light of
their high selenium levels (one ounce may contain up to 600mcgs).
The most common sources of selenium include bread and meat. Animals that
eat grains or plants grown in selenium rich soil are likely to have higher levels of
selenium in their meat content. Seafood, as well, is often rich in selenium. Threeounces of tuna, for example, has a relatively high 63mcgs of selenium.

o) Phosphorus
The recommended dosage is in the range of 800 mg per day for males and females.
Ingesting dosages of phosphorus exceeding 3 to 4 grams may be harmful as it
can interfere with calcium absorption. Beware of high phosphorus levels in
fizzy soda drinks.
Calcium and phosphorus must be taken in balance or a deficiency might
occur. Vitamins D and A as well as iron, manganese, protein, and unsaturated fatty
acids increase the effectiveness of phosphorus.
Keep in mind that calcium and phosphorus must be balanced in the diet.
Meat, poultry and fish, as well as eggs, seeds, milk, carbonated soft drinks,
broccoli, apples, carrots, asparagus, bran, brewer's yeast, and corn all contain good
sources of phosphorus.
p) Sulfur
Sulfur, an acid-forming non-metallic element, is not considered an essential
mineral since there are no specific deficiency symptoms; however, sulfur is found
throughout the body-- the hair, nails, and skin. Sulfur helps to detoxify the body, assist
the immune system, and combat age-related illnesses such as arthritis.
Although sulfur might not be an essential mineral, it is an essential component
of protein, biotin, and thiamine. It is also integral to the chemical structure of the
40

amino acids methionine, cysteine, taurine, and glutathione. It is further required in the
synthesis of collagen.
Deficiencies only seem to occur when the diet is void of adequate protein such
as is sometimes the case with poorly planned diets of vegan vegetarians.
Sulfur helps to detoxify the blood and protect against toxic build-up. (See MSM
below).
(q) Iodine
Iodine is vital for good thyroid function, which in turn is essential for good
health. Iodine deficiency during pregnancy and early infancy can result in cretinism
(irreversible mental retardation and severe motor impairments). In adults, low iodine
intake (or very high intakes) can cause hypothyroidism.
Hypothyroidism can manifest as low energy levels, dry or scaly or yellowish
skin, tingling, numbness in the extremities, weight gain, forgetfulness, personality
changes, depression, anemia, and prolonged and heavy periods in women. Goiter, an
enlarged thyroid gland visible between the Adam's apple and the collar bone, is often
present. Hypothyroidism can also cause carpal tunnel syndrome, Raynaud's
phenomenon, and can lead to significant increases in cholesterol and homocysteine
levels. Hypothyroidism has been implicated in about 10% of cases of high cholesterol
levels.
Iodine is present in iodized salt and sea kelp (seaweed).

PERFORMANCE SUPPLEMENTS
(A) Creatine Monohydrate
Creatine is one of the few supplements that have stood the test of time. It has
remained a dominant performance-enhancing agent (in a very competitive marketplace)
throughout the last 10 years. Whereas, other supplements have come and gone, creatine
remains to be a staple in most every competitive athletes arsenal of muscle-building
ammunition. Why is this compound so desirable and so effective at helping increase
strength, muscle mass, and endurance?
From a biochemical standpoint, creatine has a two-fold effect on influencing
muscle gains.
1. It has proven to be one of the most powerful natural volumizing
agents on the market. By exerting a volumizing or swelling
effect on the muscle cells, creatine enables the muscle cells to
grow at a much more efficient rate. As fluid enters the muscle
cells, a tremendously anabolic environment is created by virtue
of all the stretch being placed on the fibrous connective tissue
sheath (fascia) surrounding the muscle. Muscles that are
volumized and that have a continuous stretch being placed on
their fascial sheaths can be considered anabolically primed
muscles (i.e. muscles that are most likely to grow in response to
41

training and proper nutrient intake).

2. Creatine buffers intracellular ATP levels (giving the muscle cell
a much greater resource of potential energy). ATP (adenosine
triphosphate) is the energy source that all cells in body use to
perform work. In the case of muscle cells, ATP is what enables
the muscles to perform their daily gym duties. It is interesting to
note that ATP is never at a loss in the muscle cell due to the
energy buffering effects of the high-energy compound known as
creatine phosphate.
As creatine enters the muscle cell (facilitated by the hormone insulin), it is
transformed by the enzyme CPK (creatine phosphokinase) into creatine-phosphate.
Creatine-phosphate then donates its phosphate group to ADP and regenerates ATP.
Creatine + CPK enzyme ! Creatine phosphate
Creatine phosphate + ADP ! ATP
Ultimately, the more creatine that is loaded into the muscle cell, the more ATP
that is available to fuel muscle cell contractions.
As I stated above, creatine requires a carrier hormone to facilitate its entry into
the muscle cell. Insulin (the blood sugar-regulating hormone) is also the hormone
responsible for enabling creatine to enter the muscle cell. Without its presence, creatine
cannot enter its target tissue (muscle) and thus cannot exert its muscle-potentiating
effects. Many supplement companies have designed creatine formulations that contain
astronomical amounts of simple sugars under the guise that these sugars are imperative
to stimulate adequate insulin release. Unfortunately, because of these sugar-laced
creatine formulations, many users are getting too much insulin release and are gaining
significant amounts of unwanted body fat, as well. Likewise, individuals who are
currently dieting on low carbohydrate diets are unable to utilize these sugar-based
creatine formulations.
Not only is it ridiculous to ingest so much simple sugar in a single 5-gram dose
of creatine, it is also extremely moronic to pay so much money for a supplement that
essentially equates to KOOL AID.
Perhaps a better way to stimulate adequate insulin response and thus facilitate
the absorption of creatine is to combine creatine with insulinotropic (insulinstimulating) amino acids such as 4-hydroxyisoleucine. 4-Hydroxyisoleucine increases
glucose-induced insulin release through a direct effect on the beta cells found within
the pancreas. Because 4-hydroxyisoleucine is itself an amino acid, it will not
dramatically disrupt blood sugar levels thus providing a viable option for pre-contest
bodybuilders who wish to add creatine to their daily supplement regimens.
Better yet, add creatine to your whey protein shake and allow the insulinotropic
amino acids found naturally in the whey stimulate the necessary insulin to facilitate
transport of creatine into muscle tissue.
When considering which creatine formulation to ingest, one must be very aware
of the fact that in order for creatine to be absorbed through the intestinal mucosa, it
must first dissolve (become solubilized) in the intestinal fluids. Many granulated
42

creatine formulations on the market dissolve very poorly in liquids and thus cause
intestinal distress for the user. Keep in mind that creatine draws fluid wherever it may
travel; therefore, if creatine never gets absorbed into the bloodstream and thus sits in
the colon, fluid is going to diffuse into the colon (following the creatine) and cause
severe diarrhea. Anyone who has previously experienced this uncomfortable dilemma
will be greatly pleased by the introduction of micronized creatine. In micronized
creatine, the creatine granules are pulverized into a very fine dust which, due to its
larger surface area, dissolves much more efficiently in liquids. This greater solubility
helps to increase the efficiency of creatines absorption into the bloodstream.
Buffered Creatine
When creatine supplements were tested after activation with fluid, a disturbing
discovery was made. It was found that almost immediately after adding water to
creatine monohydrate, much of it rapidly converted to the toxic by-product creatinine.
This held true no matter how "unique" the formulation claimed to be, or how pure the
assayed dry creatine was.
In the past, some companies pointed to the virtual lack of creatinine in their
powders, calling them "creatinine free". What was not considered is that the tests were
conducted with dry creatine monohydrate. It is not until fluid is introduced that
creatinine conversion occurs.
A number of negative side-effects can arise from increased creatinine levels,
among them; stomach cramps and bloating, diarrhea, water retention, dehydration,
headaches, liver and kidney problems and, possibly, creatinine poisoning. These sideeffects are the result of the body's internal defense mechanisms attempting to protect it
from the ingested toxins by diluting them with water.
Buffered creatine monohydrate successfully solves the problem of keeping
creatine monohydrate stable and completely free of toxic conversion. More precisely,
buffered creatine allows you to safely consume creatine, to its full and most potent
effect, with only a fraction of previous dosages.
When all is said and done, Creatine Monohydrate is still the gold standard and
its definitely the best value for the money.
Liquid Creatine Monohydrate:
CREALYZE (from SPECIES Nutrition) 100% solubilized, acid-buffered, liquid
creatine monohydrate
Solves 2 Important Problems with Powdered Creatine Monohydrate:
(1) Buffers stomach acids due its suspension in an alkalinized
phosphate base.
43

(2) Its 100% solubilized which means its 100% absorbed.

(B) Vanadyl Sulfate

Recommended dosage: (30-50 mg/per day).
Insulin mimicker; helps to volumize the muscle cell.
Vanadyl sulfate facilitates the entry of nutrients (glucose and amino acids) into the
muscle cells, only. This insulin-like effect decreases insulin secretion and thus decreases

the likelihood of fat storage. May work well with Creatine.

(C) Selenium (see minerals section above)

***Antioxidant*** (often seen in Vitamin E in preparations)
*** Acts as a volumizing agent (mimics insulin)

(D) Chromium (see minerals section above)

Most potent versions are chelated (complexed to protein carriers) such as chromium
nicotinate or chromium picolinate.

In the stomach, digestive enzymes cleave the carrier protein and then the chromium may
be properly absorbed

(E) Protein Supplements

PLANT PROTEIN vs ANIMAL PROTEIN
(1) PLANT-DERIVED sources of protein are usually what we call incomplete
proteins. This means that they do not contain all 8 essential amino acids (specific
44

amino acids that must be consumed in the diet to facilitate the synthesis of new muscle
tissue). While some plant sources of proteinhemp and soy-- do, in fact, contain all 8
essential amino acids plus the full spectrum of 21 amino acids, no plant sources of
protein (including soy and hemp) contain high quantities of the 3 branched-chain amino
acids-- leucine, isoleucine, and valinethat are necessary to turn on the protein
machinery within the muscle cell. Leucine, the most important amino acid in initiating
the protein repair response, is found in extremely low concentrations in plant-derived
protein.
PLANT PROTEINS
a. SOY PROTEIN: While its beneficial to bone health and immune
function, soy has been shown to have estrogen-like properties.
b. PEA PROTEIN: Derived from the yellow split pea, this makes it a
popular choice for vegetarians and vegans alike. As with most plantbased proteins, pea protein is hypoallergenic and lacking in branchedchain amino acids.
c. BROWN RICE PROTEIN: Deficient in several amino acid and loaded
with carbohydrates, this is certainly not a great source of protein to use
while dieting.
d. HEMP PROTEIN: Derived from the seeds of the cannabis plant (think
marijuana), hemp is one of the most expensive protein powders on the
market. Seeing that its plant-derived, theres really no reason to spend
the extra money for an inferior protein source. However, for the true
vegan, hemp might just be the holy grail.

(2)ANIMAL-DERIVED sources of protein contain the full spectrum of 21 amino

acids (including the 8 essentials). They differentiate themselves from the plant-derived
proteins in that they all contain extremely high quantities of the branched-chain amino
acids (leucine, isoleucine and valine)
ANIMAL PROTEIN:
a. CASEIN: A milk-derived, slow absorption protein that functions well as a
time-release protein since it delays the absorption of anything its mixed with.

45

b. EGG WHITE PROTEIN: Up there with whey protein as one of the highest
quality sources of protein on the market, its high price makes it very unattractive
to use in a daily supplement program.
c. WHEY PROTEIN

Whey protein is a naturally complete protein, meaning that it contains all 8

of the essential amino acids required in the daily diet. And it has the ideal
ratio of amino acids to help improve body composition and enhance athletic
performance.

Whey protein is a rich source of branched chain amino acids (BCAAs),

containing the highest known levels of any natural food source. BCAAs are
important for athletes since unlike the other essential amino acids; they are
metabolized directly into muscle tissue and are the first ones used during
periods of exercise and resistance training. Whey protein provides the body
with BCAAs to replenish depleted levels and start repairing and rebuilding
lean muscle tissue.

Whey protein is an excellent source of the essential amino acid, leucine.

Leucine is important for athletes as it plays a key role in promoting muscle
protein synthesis and muscle growth. Research has shown that individuals
who exercise benefit from diets high in leucine and have more lean muscle
tissue and less body fat compared to individuals whose diet contains lower
levels of leucine. Whey protein isolate has approximately 50% more leucine
than soy protein isolate.

Whey protein is a soluble, easy to digest protein and is efficiently absorbed

into the body. It is often referred to as a "fast" protein for its ability to
quickly provide nourishment to muscles.

Whey protein helps athletes maintain a healthy immune system by

increasing the levels of glutathione in the body. Glutathione is an antioxidant required for a healthy immune system and exercise and resistance
training may reduce glutathione levels. Whey protein helps keep athletes
healthy and strong to perform their best.

Whey Protein Concentrate vs. Whey Protein Isolate vs Hydrolyzed Whey

Milk protein is comprised of 20% whey. Whey has become the gold standard for
protein supplements in the modern age because of its extremely high biological value
(BV) and ideal amino acid ratio. Whey is a dairy protein that is a by-product of the
cheese making process. Believe it or not; years ago before protein supplements became
so popular, the cheese makers used to throw the whey in the garbage In its original
46

form whey contains significant amounts of fat and lactose (milk sugar). Therefore,
when creating an ideal muscle-building, metabolism boosting, protein powder, you
must use some sort of filtration process to rid the whey of the undesirable junk.
Cross flow microfiltration or "ion exchange" are methodologies that help separate out
the fat and lactose and concentrate the whey.

Whey protein concentrates are created by forcing raw whey protein

through a very small filter that allows water, minerals, and other organic
materials to pass though. The proteins, which are too big to pass through the
filter, are then collected and dried. When this process is used to produce a
whey protein concentrate, it yields a protein powder that is 70-85% protein
and up to 5% lactose. People with lactose intolerance will have trouble
consuming large amounts of whey protein concentrate. 75% of adults are
lactose intolerant and ingestion of high lactose loads will lead to diarrhea,
smelly gas, and malabsorption of the whey protein.

Whey Protein Isolates are the next step up in filtration. Usually ionexchange or cross-flow microfiltration techniques are utilized netting a 9094% protein yield with minimal levels of carbohydrates and fat remaining .
People with lactose intolerance usually have no trouble consuming whey
protein isolates since, for all intent and purposes, theyre lactose-free.

Hydrolyzed whey protein is created by subjecting whey protein isolate to

proteolytic digestive enzymes that break down the whey isolate into smaller
pieces and theoretically make it possible to digest and absorb quicker and
more efficiently. The problem with hydrolyzed whey protein is that it tastes
absolutely terrible. And very few people will gag down a gasolineflavored hydrolyzed whey protein when they can consume a terrific tasting
whey isolate.

(F) Melatonin
Melatonin is the all-natural sleep aid. It's secreted by the pineal gland, a peasize structure at the center of the brain, as our eyes register the fall of darkness.
At night melatonin is produced to help our bodies regulate our sleep-wake
cycles. The amount of it produced by our body seems to lessen as we get older.
Scientists believe this may be why young people have less problem sleeping than older
people.
47

Studies suggest that melatonin supplements can hasten sleep and ease jet lag,
without the hazards or side effects of prescription sleeping pills.

(G) N-A-C (N-Acetyl Cysteine)

N-acetyl cysteine (NAC) is an altered form of the amino acid cysteine, which is
commonly found in food and synthesized by the body.
NAC helps the body synthesize glutathione, an important **antioxidant. In
animals, the antioxidant activity of NAC protects the liver from the adverse effects of
exposure to several toxic chemicals. NAC also protects the body from acetaminophen
(Tylenol) toxicity and is used at very high levels in hospitals for patients with
acetaminophen poisoning. It has also been shown to be effective at treating liver failure
from causes other than acetaminophen poisoning (e.g., hepatitis, and other drug
toxicity) and at preventing kidney damage caused by injections of iopromide, a contrast
medium used in people scheduled to undergo computerized tomography (CT) imaging.

(H) Glycerol
Glycerol is component of fat that is used to increase hydration levels (usually in
distance runners, cyclists, and triathletes) due to its ability to pull fluids into the
bloodstream.
Although many pre-exercise hyperhydration protocols are available, ingestion
of large quantities of water alone or water mixed with glycerol are the most common
methods. Glycerol has been tested as a hyperhydrating agent when used with large
volumes of water during pre-exercise hydration periods of 60 to 120 minutes. The
primary basis for glycerol's use as a hyperhydrating agent is that it increases blood
osmolality and, when accompanied by copious amounts of water (1500 to 2000 mL, or
26 mL/kg body weight), provides an osmotic drive that augments retention of large
quantities of water otherwise eliminated by the kidneys.
(I) Phoshotidylserine and Phosphotidylethanolamine

Sold as cortisol-blocking agents. Theoretically, less cortisol means more muscle

and less body fat.
Also sold as smart drugs. Supposedly helps to increase mental focus and
acuity.
Recently, clinical results reflect that phosphatidylcholine was efficacious in
reducing local fat deposits when locally injected.

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STEROIDAL SYNTHESIS: THE SCIENCE OF TESTOSTERONE

(J) Tribulus terrestris

Increases testicular output of testosterone (from the testes). This was originally thought to
occur due to tribulus mimicking the pituitary releasing factor, LH (luteinizing
hormone). Clinical studies using 750mg per day for up to 3 months have demonstrated
statistically significant increases in free and total testosterone; however, LH levels have
49

not increased. This probably means that tribulus is most likely acting via unique nonelucidated mechanism.

(K) Saw Palmetto

Blocks the conversion of Testosterone ! Dihydrotestosterone (DHT)

May decrease the likelihood of prostate disease, acne and hair loss
(L) D-Aspartic Acid
D-aspartic acid (D-AA) can be used as a testosterone booster for infertile men, and by
athletes. D-AA works in the central brain region to cause a release of hormones, such
as luteinizing hormone, follicle-stimulating hormone, and growth hormone. It may also
build up in the testicles which can lead to testosterone increases.
(M) Indole-3-Carbinol and Diindolmethane (DIM)
Diindolylmethane or DIM is a compound derived from the digestion of indole-3carbinol (I3C), found in cruciferous vegetables such as broccoli, Brussels sprouts,
cabbage and kale. DIM has been shown in animal studies to help maintain normal
levels of a potentially damaging estrogen called 4-hydroxyestrone. Human reproductive
cancers may be affected by estrogen levels, and Indole-3-Carbinol may prevent these
by both reducing estrogen levels and blocking estrogen receptors.

Indole-3-Carbinol initiates a
series of reactions in the body that culminates in the elimination of excess estrogen.
Researchers have observed that metabolism of estrogen occurs via one of two
pathways: The harmful metabolic pathway, 16 alpha-hydroxylation, or the
beneficial metabolic pathway, 2-hydroxylation.
Indole-3-Carbinol helps to regulate cell growth rates, and helps to change a strong and
inflammatory form of estrogen into a safer, less aggressive form. Oral ingestion of
Indole-3-Carbinol has shown to alter the metabolism of estrogen in a beneficial manner.

50

(N) DHEA (Dehydroepiandrosterone)

Produced in the adrenal glands, DHEA is the bodys most abundant circulating hormone but
its production peaks in your twenties and steadily declines thereafter, leading to age-related
hormonal imbalances later in life. Some of DHEAs many functions in the body include:
--Increases immune system function
--decreases stored body fat
--increases lean muscle mass

***In women, DHEA is the main muscle-building

hormone.

Recommended dosages:

Men over 35 (100-300mg/day)

Women (all ages) (25-50mg/day)

The best way to increase testosterone levels in the

bloodstream is to

(P) Testosterone Optimizers

The best way to increase blood testosterone levels is to understand the science of how testosterone
is released and inhibited in the body. Boosting testosterone is best accomplished by addressing 3 specific
mechanisms:|
1) Inhibit estrogen production, block its access to receptors, and flush excess estrogen out of the body.
The hormone estrogen inhibits pituitary output of luteinizing hormone (LH) which is what the body
uses to stimulate testosterone in the testicles. Likewise, when testosterone gets converted into
estrogen (by the process known as aromatization), that decreases available testosterone. The less
estrogen around, the most testosterone in the blood. Indole-3-carbinol (I3C) and
Diindolemethane (DIM) are potent estrogen inhibitors.
2) Block dihydrotestosterone (DHT) production. When testosterone coverts to DHT, that testosterone is
lost. Inhibiting the formation of DHT dramatically increases testosterone levels. Saw Palmetto is
an excellent DHT blocker.
3) Directly boost testosterone using supplements such as Tribulus terrestris and D-aspartic acid.
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(Q) High Molecular Weight Carbohydrates

Waxy maize, Vitargo, and High Molecular Weight Amylopectin are examples of high molecular weight
Carbohydrates. These compounds are 100x bigger than maltodextrin, 300x bigger than dextrose, and
they move through the stomach 80% faster than either dextrose or maltodextrin.
Because of the speed with which they are absorbed, high molecular weight carbs spikes insulin to the
same degree as glucose.
Aside from the obvious advantage of less stomach bloating and increased insulin release, you may be
wondering what the real advantages of this designer carbohydrate are.

Directed Nutrient Absorption:

Here's a simple analogy. Imagine you're swimming in the ocean and a cruise ship passes by. The sheer weight
of the ship displacing all that water will cause a vacuum thatll, very effectively, suck you into the wake of the
boat. Now imagine that you're swimming in the water and a jet ski passes by. In comparison to the cruise ship,
the jet ski barely weighs more than you do and, consequently, won't affect your position in the water. Similar
to the cruise ship, waxy maize starch (because of its sheer size) pulls water--as well as any other nutrient
(amino acids, creatine, or glutamine) thats present-- into the blood stream and, ultimately, into the muscle
cells where they can be used for muscle growth and repair.
(R) L-Glutamine
Glutamine is a nonessential amino acid. "Nonessential" means that the body can
create its own supply if the diet is lacking in glutamine-rich sources, such as poultry,
fish, and legumes. Few people who are basically healthy and follow a balanced diet are
deficient in this amino acid, one of the most abundant in the bloodstream. But there are
some important exceptions.
Glutamine is primarily produced in the muscles and appears to play an
important part in keeping them functioning normally. It's also used by white blood cells
and contributes to normal immune-system function. Individuals with muscle wasting
and immune system related illnesses (such as cancer or AIDS) that may be incapable of
manufacturing their own supply of glutamine may benefit from glutamine supplements
taken along with other amino acids.
Several studies have shown that glutamine, when used as an oral rinse, can help
to reduce cancer chemotherapy-induced mouth sores.
One of glutamine's most important tasks in the body is to nourish cells that line
the intestine and stomach. Preliminary studies have shown that supplements of
glutamine may protect against aspirin-induced gastric lesions and enhance healing of
painful peptic ulcers. It has also been examined for preventing stress ulcers in
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individuals treated for severe burns. Those with stomach problems associated with
Crohn's disease and ulcerative colitis may theoretically benefit from glutamine too.
***The problem is that the intestinal cells steal all this precious glutamine for their
own selfish use and most never makes it to the muscle cells.
Glutamine passes freely across the blood-brain barrier. Once in the brain, it's
converted to glutamic acid and increases the concentration of GABA (gamma-amino
butyric acid). Both glutamic acid and GABA are essential for proper mental function.
Likewise, it is this elevation in GABA that is thought to trigger growth hormone (GH)
release from the pituitary gland. Because of its action in the brain, glutamine
supplements have been recommended for preventing the deleterious effects of alcohol
on the brain and for reducing alcohol cravingsa finding that has support in clinical
trials.
Common daily dosages range from 2-20 grams, divided up and taken at certain
times throughout the day. Effective times to ingest Glutamine would be preferably
after rising from a night's sleep, before an exercise session, after a workout, and just
before bedtime.
(S) Alpha Lipoic Acid (ALA)
What makes ALA special as an **antioxidant is its versatilityit helps
deactivate an unusually wide array of cell-damaging free radicals in many bodily
systems.
In particular, ALA helps protect the mitochondria and the genetic material
(DNA) of the cell. As we age, mitochondrial function is impaired, and its theorized
that this may be an important contributor to some of the adverse effects of aging. ALA
also works closely with vitamin C and E and some other antioxidants, "recycling" them
and thus making them much more effective.
There is evidence that ALA can help decrease insulin resistance and thus help
control blood sugar. Many studies have yielded promising results; others are still
underway.

(T) Taurine
Taurine, an amino acid found in meat and other
animal foods (except for milk and milk products), appears
to shield the heart from harm. It's best known for
empowering bile acids to clear cholesterol from the body.
Studies in animals suggest that taurine lowers blood
pressure as well.
Taurine is most commonly found in supplements
that volumize muscle cells such as creatine, glutamine,
and alpha lipoic acid. This is because the amino acid
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taurine can act as a volumizing agent by drawing fluids

into the cells.

(U) GAKIC
The latest anti-fatigue supplement to hit the marketplace appears to be glycinearginine-alpha-ketoisocaproic acid (GAKIC). Actually, the first study examining the
effects of GAKIC supplementation on exercise performance was published in 2000.
Although this study was extremely well controlled and published in the prestigious
Medicine & Science in Sports & Exercise, it never made any headlines.
The findings of this study and two additional studies reinforce the notion that
GAKIC supplementation may be a useful aid for strength and power athletes, similar to
creatine supplementation.
Unlike creatine, which requires approximately five days of loading to produce
improvements in high-intensity work output, GAKIC appears to impart an ergogenic
effect within minutes of consumption.
The bottom line of GAKIC is that more research is still needed before firm
conclusions can be drawn.
(V) CoQ10
CoQ10 is a naturally occurring nutrient found in each cell of the body. CoQ10
was first identified by University of Wisconsin researchers in 1957. CoQ10 can be
found in foods, particularly fish and meats. In addition to playing a significant role in
the energy system of each of our cells, CoQ10 is also believed to have **antioxidant
properties. Many who take CoQ10 report that this nutrient enhances physical energy.
CoQ10 is known to be highly concentrated in heart muscle cells due to the high
energy requirements of this cell type. For the past 14 years, the great bulk of clinical
work with CoQ10 has focused on heart disease. Specifically, congestive heart failure
(from a wide variety of causes) has been strongly correlated with significantly low
blood and tissue levels of CoQ10. The severity of heart failure correlates with the
severity of CoQ10 deficiency. This CoQ10 deficiency may well be a primary etiologic
factor in some types of heart muscle dysfunction while in others it may be a secondary
phenomenon. Whether primary, secondary or both, this deficiency of CoQ10 appears to
be a major treatable factor in the otherwise inexorable progression of heart failure.
(W) Lutein
Lutein (pronounced LOO-teen) is a carotenoid, meaning a natural colorant or
pigment, found in dark green leafy vegetables such as spinach, plus various fruits, and
corn. Egg yolks are also sources of lutein.
Lutein has been linked to promoting healthy eyesthrough reducing the risk of
macular degenerationand healthy skin.

54

Why is lutein important in our diet? Simply put, lutein is an **antioxidant that
appears to quench or reduce harmful free radicals in various parts of the body. Free
radicals can play a role in a variety of chronic diseases.
Lutein also filters the high-energy, blue, wavelengths of light from the visiblelight spectrum. Blue light, in both indoor lighting and sunlight, is believed to induce
oxidative stress and possible free-radical damage in the eyes and skin. Blue light is not
the same as the commonly known ultraviolet A and ultraviolet B wavelengths of the
invisible spectrum.
Most Americans do not get enough lutein in their diets. Research has suggested
6 to 20 mg of lutein per day is needed to realize its health benefits. Lutein is widely
availablein doses up to 20 mg or morein a variety of nutritional supplements,
fortified foods and beverages for people wanting to supplement their dietary intake of
lutein.

The lutein molecule

(X) Lycopene
Lycopene, a carotenoid found in tomato products that prevents oxidation of low
density lipoprotein (LDL) cholesterol and reduces the risk of developing atherosclerosis
and coronary heart disease according to a recent study published in the October 1998
issue of Lipids (Agarwal, S., and Rao A.V.; Tomato lycopene and low-density
lipoprotein oxidation: a human dietary intervention study. Lipids, 33, 981-984 (1998).
This study showed that daily consumption of tomato products providing at
least 40 mg of lycopene was enough to substantially reduce low density lipoprotein
(LDL) oxidation. High LDL oxidation is associated with increased risk of
atherosclerosis and coronary heart disease. This threshold lycopene level can be
achieved by drinking just two glasses of tomato juice a day. Research shows that
lycopene in tomatoes can be absorbed more efficiently by the body if processed into
tomato juice, sauce, paste, and ketchup. The bound chemical form of lycopene found in
tomatoes is converted by the temperature changes involved in processing to those more
easily absorbed by the body. Ongoing research suggests that lycopene can reduce the
risk of prostate cancer and cancers of the lung, bladder, cervix and skin.

55

(Y) BLUEBERRY EXTRACT

When scientists analyze fruits and vegetables for their antioxidant capability,
blueberries rank among the highest in their capacity to destroy free radicals. Rich in
antioxidants that combat oxidative stress and inflammation, blueberry extracts not only
help preserve youthful cognitive function, but also help maintain healthy blood flow via
several mechanisms, including maintaining already normal LDL levels and blood
pressure within normal limits and preserving endothelial and vascular function.
The two most active constituents found in blueberries are anthocyanins and
pterostilbene. Blueberry anthocyanins are considered one of natures most potent
antioxidants. Pterostilbene is the other blueberry constituent that helps maintain healthy
lipid and glucose levels that are already within healthy ranges. Through its unique
biological effects and antioxidative potential, pterostilbene helps maintain healthy DNA
structure

(Z) HMB (Beta-hydroxy beta-methylbutyrate)

HMB stands for beta-hydroxy beta-methylbutyrate. It's a metabolite of the
branched-chain amino acid leucine. HMB is found in foods of both plant and animal
origin, and HMB is also normally produced in the body (depending on the nutritional
program, from .3 grams to 1 gram of HMB is produced in the body per day).
Certain plants such as alfalfa and plant products such as corn silage appear to
have relatively large concentrations of HMB. Grapefruit and catfish also contain
relatively high concentrations of this nutrient. However, similar to various vitamins and
other micronutrients, it is extremely difficult and impractical to consume enough of
these foods on a regular basis to provide the full benefits. Its much more practical to
consume a dietary supplement containing pure HMB.
Can I get the same effects of HMB by taking the amino acid leucine?
Probably not. Researchers currently believe 5% of dietary leucine is converted to HMB
in the body. To make 3 grams of HMB in your body, you would have to take at least 60
grams of leucine per day, which is not practical and could cause severe stomach pains.
What does HMB do?
Researchers are not completely certain how HMB works in the body. It appears that it
supports the body's ability to minimize protein breakdown subsequent to stress such as
intense exercise and it also may work to preserve the integrity of cell membranes. By
minimizing protein breakdown, HMB, when combined with a resistance-training
program, may cause an increase in muscle mass and strength. The exact mechanism
behind HMB's effectiveness will have to be determined in future research.
(AA) Branch-Chained Amino Acids

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The branched-chain amino acids (BCAAs) are leucine, isoleucine, and valine.
BCAAs are considered essential amino acids because human beings cannot survive
unless these amino acids are present in the diet.
BCAAs are needed for the maintenance of muscle tissue and appear to preserve
muscle stores of glycogen (a storage form of carbohydrate that can be converted into
energy). BCAAs can also help prevent muscle protein breakdown during exercise. As
the exercising muscle cells require additional glucose as fuel, a process known as
Gluconeogenesis (synthesis of new glucose) occurs where amino acids (BCAAs
specifically) are converted into glucose.
Gluconeogenesis occurs mainly in the liver with a small amount also occurring
in the cortex of the kidney. Very little gluconeogenesis occurs in the brain, skeletal
muscles, heart muscles or other body tissue. In fact, these organs have such a high
demand for glucose that gluconeogenesis is constantly occurring in the liver.
Some research has shown that BCAA supplementation (typically 10-20 grams
per day) does not result in meaningful changes in body composition, nor does it
improve exercise performance or enhance the effects of physical training. However,
BCAA supplementation may be useful in special situations, such as preventing muscle
loss at high altitudes and prolonging endurance performance in the heat. Studies by one
group of researchers suggest that BCAA supplementation may also improve exerciseinduced declines in some aspects of mental functioning.
(BB) Calcium Supplements
Whether its coming from a food source or a nutritional supplement, not all calcium is
created equal in terms of the bodys ability to absorb and use the available calcium. The
effectiveness of any one source of calcium can be measured by its calcium content, its
ability to be absorbed by the body, and its bone density benefits. Common sources
found in dietary supplements include:
Chelated Calcium**: amino acid bound calcium. Extremely absorbable in the early
parts of the intestinal tract due to the amino acid linkages being cleaved in the acid
environment of the stomach.
Calcium Citrate Malate (CCM): Calcium Citrate Malate is one of the most
absorbable calcium available. This patented calcium source combines calcium
carbonate with citric acid (from citrus fruits) and malic acid (from apples), both of
which help to increase calcium absorption and improve bone density.
Studies in post-menopausal women over the age of 55 demonstrate that CCM results in
70% less bone loss when compared to a diet without calcium supplementation and 40%
less bone loss when compared to a diet with ordinary calcium carbonate
supplementation.
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Calcium Carbonate: Calcium carbonate, also known as chalk, is mined from the earth
and has been one of the most commonly used sources of supplemental calcium.
Calcium carbonate is the most economical form of calcium and is available in a variety
of tablets, capsules, and chewables. To improve the absorption of this form of calcium,
it is a good idea to take it with meals.
Calcium Citrate: Calcium citrate is a combination of calcium and citric acid. Because
stomach acids are needed for calcium to be absorbed by the body, citric acid (from
fruits) provides an acidic environment for improved calcium absorption.
Coral Calcium: Environmentally friendly coral calcium is gathered from fossilized
coral from above the Okinawan Sea. Coral calcium, naturally, supplies calcium,
magnesium, and numerous other essential trace minerals that support body processes. It
has also been touted as cancer preventative supplement due to its keen ability to
alkalinize the body.
(CC) Carnosine
Carnosine addresses the biochemical paradox of life:
"The elements that make and give life - oxygen, glucose, lipids, protein, and
trace metals - also destroy life"

Carnosine is a potent anti-oxidant that prevents cell damage and improves cell function
Carnosine is a natural amino-acid with a number of interesting actions. It is a potent
**antioxidant, it helps to chelate ionic metals (flush toxins from the body), it has
immune boosting properties, it is known to reduce and prevent cell damage caused by
beta amyloid (the substance found in the brain of Alzheimer disease patients), and
recent evidence even suggests that carnosine has a important role in the sense of smell.
There are a handful of ways carnosine is thought to impact performance but its most
studied function, and the focus of this article, is its role as an intracellular buffer.
Carnosine helps stabilize muscular pH by soaking up hydrogen ions (H+) that are
released at an accelerated rate during exercise.
Our bodies work to keep our pH in balance by utilizing various buffering systems.
Buffers largely work by soaking up H+ to maintain optimal pH balance, which we need
to function most effectively. As mentioned above, our muscles function best in a
specific pH range. When pH drops below that range, so does muscular performance. By
helping to keep us in a more optimal pH range, our muscles can continue to contract
forcibly for a longer time.
Recommended dosages are from 100mg to 200mg (maximum 300mg day) per day with
occasional breaks.
(DD) Beta-Alanine
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As the name suggests, CarnoSyn beta-alanine is important for carnosine

synthesis. Beta-alanine is a pre-cursor to carnosine. It joins with the amino acid
histidine through a peptide bond to form carnosine in the muscle. Muscle carnosine is
the major buffering agent, or neutralizer, of hydronium ions that lead to muscle fatigue
and failure. By increasing the amount of carnosine in the muscle, CarnoSyn betaalanine both increases an athlete's peak performance and speeds muscle recovery.
An optimal dose of beta-alanine (enough to boost intramuscular carnosine
levels) is 1.5 grams per day.
(EE) Nitric Oxide (NO) Increasers
Nitric oxide is the muscle's "cell-signaling" molecule responsible for blood
flow, oxygen delivery, glucose uptake, muscle velocity, power output, and muscle
growth.
By creating and then sustaining levels of nitric oxide in skeletal muscle, these
products deliver powerful performance-enhancing benefits such as accelerating both
fast and slow twitch muscle fiber for greater strength and enhanced peak power, and by
providing complete full-body recovery for prolonged muscular endurance.
Additionally, NO's ability to cause hemodilation (continuous and amplified
blood-surges to the skeletal muscles) generates an incredible long-lasting "pump."
What do NO products do?

Keep nitric oxide in skeletal muscles for extended periods of time to effectively
increase muscle-building protein synthesis.
Induce sustained hemodilation (opening of the blood vessels) which can
increase muscle pumps and nutrient delivery.
Provide complete full-body muscle recovery

Best Supplement to Increase Nitric Oxide

1. Arginine
2. Agmatine
3. Beet Root Extract

(FF) Pre-Workout Supplement

The ideal pre-workout formula addresses 3 specific needs in the athlete:
1. Increased Muscle Pumps. This is accomplished by increasing nitric oxide
levels in the working muscles. The amino acid arginine, beet root extract and
agmatine are among the most powerful nitric oxide boosters

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2. Increased Endurance. If intramuscular acidity can be efficiently buffered or

neutralized, muscle endurance can be significantly increased. Beta-alanine
increases intramuscular carnosine levels which in-turn reduces cellular acidity
levels.
3. Increased Focus. Caffeine and its metabolites increase central nervous system
stimulation and, in turn, increase mental acuity, intensity and concentration in
the gym

JOINT REPAIR SUPPLEMENTS

(1) Glucosamine Sulfate and Chondroitin sulfate
Glucosamine and chondroitin sulfate are substances found naturally in the
body. Glucosamine is a form of amino sugar that is believed to play a role in
cartilage formation and repair. Chondroitin sulfate is part of a large protein
molecule (proteoglycan) that gives cartilage elasticity.
Both glucosamine and chondroitin sulfate are sold as dietary or nutritional
supplements. They are extracted from animal tissue: glucosamine from crab,
lobster or shrimp shells; and chondroitin sulfate from animal cartilage, such as
tracheas or shark cartilage.
Both are components of connective tissue (e.g. ligaments, tendons, cartilage)
Chondroiten sulfate can be synthesized from Glucosamine sulfate
Both aid in joint repair
--Optimal dosage of glucoseamine sulfate is 4 grams per day

ADDITIONAL NOTE: Hydrolyzed animal collagen (unflavored gelatin) is a great source

of dietary cartilage and it aids glucosamine in joint repair.

(2) Methylsulfonylmethane (MSM)

MSM (methylsulfonylmethane) is a natural sulfur compound which can be
found in a variety of foods. It has been reported that MSM has anti-inflammatory
properties and has been used in cancer research (specifically breast and colon cancer).
MSM has the ability to inhibit prostacylcin (PG12) synthesis in endothelial cells, which
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in turn can slow or prevent atherosclerosis (heart disease). In animal studies, oral
supplementation with MSM decreased joint degeneration and anemia, while protecting
against kidney damage.
In cases of arthritis, it is suggested that 6g of MSM per day can reduce joint
pain and improve the ability to perform daily activities. It is also suggested that MSM
supplementation reduces elevated serum homocysteine, which is a known risk factor of
coronary artery disease. Usha et al. (2004) reported that as little as 1.5g of MSM per
day stacked with 1.5g of glucosamine sulfate can significantly decrease joint pain.
MSMs effects seem to be amplified when used in conjunction with glucosamine.
Although most of the studies concerning MSM have been done regarding joint
health, Barrager et al. (2002) found that MSM supplementation can reduce seasonal
allergies such as hay fever. After one week of supplementing with 2.6g of MSM per
day, respiratory symptoms in all subjects were reduced significantly and were
maintained throughout the duration of the investigation.
There is no known level of toxicity for MSM. The Oregon Health and Science
University has reported that patients receiving upwards of 100 grams a day did not
report any serious side effects. The lack of toxicity for MSM has been verified by the
greater scientific community.
It is recommended that MSM be taken in doses ranging from 2 to 20 grams per
day, however, as noted earlier when MSM is used with glucosamine, its effects are
amplified. This means that when glucosamine is present, MSM dosages can be lowered
to as low as 4 grams per day.
(3) SAMe (S-adenosylmethionine)
SAMe (pronounced "sammy") is short for S-adenosylmethionine, a molecule
that the body continually produces to fuel numerous vital body functions. Discovered in
1952, the popularity of SAMe has soared recently with talk of its ability to ease
depression as effectively as prescription antidepressants. (Proponents say SAMe also
works faster than antidepressants and with virtually no side effects.)
Long prescribed by European doctors for both arthritis and depression, SAMe recently
became available in the United States as an over-the-counter supplement. It is also
emerging as an effective therapy for arthritis, fibromyalgia, certain liver disorders, and
possibly even Alzheimer's disease.
The body manufactures SAMe from methionine, an amino acid found in
protein-rich foods, and adenosine triphosphate (ATP), an energy-producing compound
found in all the body's cells. The SAMe molecule then donates a piece of itself (a
methyl group) to body tissues and organs, providing a critical link in methylation, a
chemical reaction that occurs billions of times a second throughout the body. In giving
up a part of itself, SAMe promotes cell growth and repair.
SAMe also contributes to the formation of key compounds in the brain,
including the neurotransmitter dopamine and the mood-enhancer serotonin. In addition,
it helps to maintain desirable levels of glutathione, a major antioxidant that protects
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against cell damage from oxygen molecules called free radicals. Taken as a supplement,
SAMe compensates for any deficiencies and encourages the body to run efficiently.
Lessen arthritis-related pain and inflammation.
The eventual breakdown of SAMe in the body yields substances that help to
keep the gel-like cartilage that cushions joints intact. In the common degenerative joint
disease osteoarthritis, cartilage wears down over time. Studies in thousands of
osteoarthritis sufferers have demonstrated that SAMe can be as effective at increasing
joint mobility and reducing swelling and pain as such NSAIDs (nonsteroidal antiinflammatories) as ibuprofen and aspirin. Moreover, SAMe doesn't pose the risk of
stomach bleeding or kidney damage that are serious risks associated with NSAIDs.
SAMe also doesn't wear down joints, damage cartilage, or block the pain signals that
could signal a worsening condition. Although it's not exactly clear how SAMe works
for arthritis, very preliminary but intriguing animal studies actually point to a role in
repairing cartilage and lubricating joints, properties that may well extend to humans.
Clearly more research is needed.
(4)CALCIUM

FRUCTOBORATE (FruiteX-B): Calcium fructoborate is the only

food-form source of boron available for dietary supplements. Its unique calcium-boron
conglomerate supports vitamin D metabolism, calcium metabolism, collagen integrity,
prostate health, as well as joint and bone health. This patented extract is water soluble
and its efficiently absorbed into the blood stream in its intact form. In clinical studies
with arthritis patients, doses of just 6mg per day resulted in reduced joint pain, less
stiffness, and increased flexibility.
(5)UNDENATURED TYPE-2 COLLAGEN (UC-2)
Tender, sensitive joints can limit everyday activities. As you age and continue to put
stress on your joints, you can compromise joint cartilage which exposes small
collagen fibers. Your bodys immune system mistakenly identifies these collagen
fibers as foreign cells. This triggers an inflammatory response against the collagencontaining cartilage in your own joints. Inflammation and joint discomfort can soon
follow.
Patented UC-II is a novel form of undenatured type II collagen from chicken
cartilage shown to provide targeted support for the immune issues related to joint
discomfort. Taken orally, UC-II travels to the intestinal tract where it introduces
the immune system to the same type of collagen molecules found in joint cartilage.
Normally, when chicken collagen is processed, its molecular shape is changed. It loses
bioactivity and becomes denatured which researchers found has no beneficial effect
on the immune system. Fortunately, a unique processing technique preserves the
correct molecular shape of the collagen and preserves its bioactivity
producing a form known as undenatured collagen.
Scientific studies have found that UC-II reduced sensitive joint discomfort and eased
joint function. One double-blind, placebo-controlled study on patients found that UCII provided relief by 33%, and decreased joint discomfort scores by a remarkable
40% in just 90 days.
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FAT BURNING SUPPLEMENTS

(1) Caffeine
A typical cup of coffee contains about 100 milligrams of caffeine per cut, while
tea contains about 50 milligrams and soda has about 35 milligrams.
Caffeine, also found as the herb guarana, has a number of physiological effects
when it comes to fat loss. First off, caffeine has the ability to increase basal metabolic
rate (BMR). BMR is the amount of calories needed to maintain all the physiological
functions of the body. Obviously, the greater the BMR, the more calories will be
utilized at rest. Secondly, caffeine stimulates the breakdown and release of fat from the
adipose (fat) cells. This is known as lipolysis. In this sense, caffeine seems to be
tipping the scales of fuel utilization in favor of fat and away from protein and
carbohydrates. To use Dr. Connellys terminology, we could say that caffeine acts as a
positive partitioning agent.
Both of these physiological effects are mediated by caffeines ability to bind to
beta receptors on the cells, to stimulate them, and to liberate the neurotransmitter,
norepinephrine. Norepinephrine belongs to a class of compounds known as
catecholamines which serve to enable nerve cells to communicate with other cells (e.g.
fat cells, muscle cells, and other nerve cells).
Chlorogenic Acid has been clinically shown to limit dangerous after-meal glucose
surges. Lower blood glucose means less insulin release and less fat storage
Dosages range from 100-300mg per day. Optimal times to ingest caffeine
supplements are first thing in the morning and 30-45 minutes prior to your workout
(preferably on an empty stomach).
(2) Green Tea
Green tea contains a multitude of bioactive compounds called phytochemicals.
The specific category of phytochemicals that have to do with fat loss are called catechin
flavonoids. And its one of these flavonoids in particular, called epigallocatechin
gallate (EGCG) that has received the most attention from researchers. It has recently
been discovered that ECGC has the unique ability to enhance thermogenesis (the
burning of calories in the body) by inhibiting the enzyme that breaks down
catecholamines.
Remember from the above that caffeine affects fat burning by stimulating
catecholamine (norepinephrine) release. EGCG works the same way, just from a
different angle. While caffeine increase norepinephrine levels by stimulating their
production, EGCG increase blood levels of norepinephrine and other active
catecholamines by slowing their breakdown and clearance from the body.
EGCG is also a powerful antioxidant. It may inhibit the growth of cancer cells,
as well as kill cancer cells, without harming healthy tissue. It has also been effective in
lowering LDL cholesterol levels and inhibiting the abnormal formation of blood clots.

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(3) Oleoylethanolamide (OEA)

OEA is an endogenous peroxisome proliferator-activated receptor alpha (PPAR-)

agonist synthesized in the intestines. PPAR- is highly expressed in muscle, the liver,
kidneys, and heart and is involved in the regulation of lipid metabolism, specifically the
transcription of the genes involved in the beta-oxidation (burning) of fatty acids and
lipogenesis (storage of fatty acids).
OEA has also been shown to have anorexic properties, meaning it decreases food intake
and sends hunger-curbing messages to the brain.
If all that weren't enough, OEA can also lower blood cholesterol and triglyceride levels.

(4) Citrimax (Hydroxycitric Acid)

Known as hydroxycitric acid (HCA for short), or Citrimax, this popular
supplement has become a standard ingredient in many popular weight loss products.
Derived from the rind of the Indian Garcinia Cambogia fruit, original animal studies
seemed to indicate that HCA/Citrimax displayed an amazing ability to block the
conversion of carbohydrates into fat by inhibiting an enzyme called ATP-Citrate Lyase.
It also appears to suppress appetite as well.
(5)Yohimbine
Yohimbine is an alpha2-adrenoreceptor antagonist and it increases the plasma
levels of norepinephrine by increasing norepinephrine release from the sympathetic
nervous system. The blocking of alpha2-adrenoreceptors results in increased blood
supply to cavernous body tissue (specifically the genitals). Yohimbine increases
catecholamine release in peripheral tissues that is unrelated to sympathetic stimulation.
Aphrodisiac activity of yohimbine may be caused by its dilation effect on the genital
blood vessels, and the enhancement of sensation to genital tissue and an increased
reflex excitability in the sacral region
Interestingly, estrogen-dependent lower body fat deposits also appear to have a
very dense population of alpha-2 receptors. When yohimbine is ingested, it blocks these
alpha-2 receptors and causes increased norepinephrine release. The end result is that fat is
preferentially mobilized and burnt up as energy.

(6) Carnitine
Carnitine and Athletes. As an athlete, you know performance centers on your bodys
ability to produce explosive energy. And since fat provides the main energy fuel for
muscles, tapping into your bodys fat stores is critical. Thats where carnitine comes in.
Playing a key role in fat oxidation, carnitine "shuttles" or transports long-chair fatty
acids (the densest energy food) across the mitochondrial membrane (the power plant of
the cell) for enhanced energy production. Without it, fats cannot be utilized for energy;
64

instead they get stored in the body as fats and triglycerides.

90% of carnitine is located in skeletal and cardiac muscle cells. A deficiency can
seriously impair the normal functioning of the heart and muscles. This is particularly
true among vegetarians, who are more likely to experience carnitine deficiency. The
reason for this is simple; carnitine is most abundant in meats and milk. Thus,
vegetarians could benefit immensely from carnitine supplementation.
According to several studies, carnitine resulted in significant improvements in
cardiovascular function after exercise among athletes and normal subjects alike.
Moreover, carnitine improved exercise intensity and endurance through increasing fat
oxidation and reducing blood lactic acid levels.
One problem seems to be that L-carnitine seems to have a difficult time gaining
entry into the muscle cells where it exerts it action. More promising research seems to
suggest that the propionyl L-carnitine or acetyl L-carnitine form of carnitine, used in
congestive heart failure research, may have greater benefits than the L-carnitine form at
increasing fat burning since its absorbability through the cell and mitochondrial
membrane seems to be much more efficient.
Recommended dosages are 13 grams per day.

(7) Gugglesterones
Gugglesterones Z&E activate enzymes that safely increase T3 (active thyroid
hormone) levels. An increase in thyroid levels (specifically T3) increases metabolic
rate, thereby promoting fat loss and retarding fat gain during periods of overeating.
Typically when dieting, T3 levels plummet which brings fat loss to a halt. The addition
of Gugglesterones may help solve this down regulation problem.
(8) Irvingia Gabonensis (African Mango)
Fat cells (adipocytes) secrete a hormone called leptin that tells our brain we have eaten
enough. Leptin can also facilitate the breakdown of stored triglycerides in our
adipocytes via the process of lipolysis. Heavy individuals have startlingly high blood
levels of leptin, indicating that their cells have become resistant to the leptin that is
supposed to prevent them from putting on so many fat pounds.
An extract from an African mango called Irvingia gabonensishas been shown to help
support leptin sensitivity in overweight people. In a recently published study,irvingia
demonstrated beneficial effects upon leptin blood levels, followed by weight loss and
inches off the waistline.49 In addition tosupporting healthy leptin sensitivity, irvingia
has demonstrated the following beneficial effects on key aspects of metabolism:

Glycerol-3-phosphate dehydrogenase is an enzyme involved in the complex

biochemical process that converts ingested starch and sugar calories to stored
body fat. Irvingia has been shown in studies involving fat cells to reduce the
activity of glycerol-3-phosphate dehydrogenase which may help reduce the
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impact of starch and sugar calories on body fat.

Scientific research on fat cells suggests that irvingia has alpha-amylaseinhibiting properties5 which can help support a slowing of the rate of
carbohydrate absorption from the intestines and a reduction of the caloric
impact of starchy and sugary foods.

Adiponectin is a hormone involved in helping to maintain insulin sensitivity on

the membranes of energy-producing cells. Big fat cells produce less
adiponectin, and overweight people need to be especially concerned about
maintaining healthy levels of adiponectin to support insulin sensitivity and
metabolic fitness. Scientific data suggests that irvingia helps support healthy
adiponectin levels.

FATTY ACID SUPPLEMENTS

(1) Evening Primrose Oil
Recommended dosage: 3-9grams per day
The therapeutic power contained within this seed oil comes from the essential
fatty acid (EFA) called gamma-linolenic acid (GLA). Once processed in the body,
GLA, an omega-6 fatty acid, exerts anti-inflammatory and other healing actions.
The remarkably rich stores of GLA in evening primrose oil are what make it so
valuable in healing. Taken internally, the body converts GLA into prostaglandins.
These hormone-like compounds help regulate various body functions, controlling
inflammation in some cases and promoting it in others. GLA, unlike many other proinflammatory Omega-6 fats, converts to prostaglandin E1 (PGE1). PGE1 acts as an
anti-inflammatory, blood thinner, and blood vessel dilator. Specifically, evening
primrose oil may help to:
Relieve the discomforts of PMS (premenstrual syndrome), menstruation,
endometriosis and fibrocystic breasts. By interfering with the production of
inflammatory prostaglandins released during menstruation, the GLA in evening
primrose oil can help to lessen menstrual cramps. It may also minimize premenstrual
breast tenderness, irritable bowel flare-ups, and carbohydrate cravings, and help to
control endometriosis-associated inflammation.
Ease the joint pain and swelling of rheumatoid arthritis. Supplementation
with evening primrose oil and other sources of GLA has been shown to lessen the joint
pain and swelling of this crippling disease. A six-month study reported fewer signs of
inflammation in rheumatoid arthritis sufferers taking capsules containing GLA than in
those taking a placebo. In another trial, the number of tender joints and swollen joints
dropped significantly with GLA but not with a placebo.
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Prevent diabetes-associated nerve damage. Research indicates that the GLA

in evening primrose oil can help prevent--and in some cases even reverse--the nerve
damage (neuropathy) so commonly seen with diabetes. In a year-long study, such
symptoms as numbness, tingling, and loss of sensation in participants with mild
diabetic neuropathy were less marked in those who took evening primrose oil than in
those who took a placebo.
Reduce the symptoms of eczema. In some cases, eczema develops when the
body has problems converting dietary fats into GLA. Getting supplemental GLA from
evening primrose oil may therefore be helpful. Some studies indicate that this oil can
outperform a placebo in relieving eczema-related inflammation, as well as the itching,
oozing, and flaking associated with this condition. By taking GLA, eczema sufferers
may tolerate reduced doses of steroid creams and drugs--many of which cause
unpleasant side effects.
Help treat acne and rosacea. By working to dilute sebum, a thick oily
substance that is over secreted in some people with acne, the essential fatty acids in
evening primrose oil may reduce the risk of pores becoming clogged and lesions
developing. The oil's EFAs help treat rosacea by reducing inflammation, controlling
cells' use of nutrients, and by producing prostaglandins, which stimulate the contraction
of blood vessels.
Alleviate inflammation associated with lupus. Inflammation in the kidneys,
joints, skin, and other areas of the body caused by this condition may subside as a result
of evening primrose oil's anti-inflammatory actions.
Lessen numbness and tingling. By helping to keep the myelin sheaths that
cover nerve fibers healthy--and communication between the brain and nerve cells
functioning smoothly--the essential fatty acids in evening primrose oil may help to
reduce or prevent numbness and tingling in the feet, hands or legs.
Combat damage from multiple sclerosis. The abundant supply of essential
fatty acids in evening primrose oil may be valuable in minimizing the inflammation
associated with this progressive nerve disorder. The fatty acids may also contribute to
healthy nerve development when taken over time. It is important to initiate supplement
use as soon as possible after diagnosis.
Treat Alzheimer's-related memory deficiencies. By boosting the transmission
of nerve impulses, evening primrose oil may be valuable in treating this progressive
brain disorder.
Protect against the effects of aging. As the body ages, it loses its ability to
convert dietary fats into GLA. Because this essential fatty acid is involved in so many
body processes, taking evening primrose oil can help to compensate for any
deficiencies in GLA.
Counter impotence and female infertility. By promoting blood flow, the GLA
in evening primrose oil can help treat a primary cause of male impotence-67

compromised circulation leading to impaired penile blood flow. The oil is often taken
with vitamin C and ginkgo biloba for this purpose. In addition, when the oil is taken
long term, GLA can help prevent blood vessel narrowing, often a consequence of
plaque buildup from high cholesterol. By improving uterine function, GLA may also
help those who are unable to conceive.
Alleviate Raynaud's disease symptoms. One study found a benefit in gently
rubbing evening primrose oil directly into fingertips numbed by this circulatory
disorder. The oil's GLA content is thought to be responsible for the improvement. The
toes may benefit from this treatment as well, although the oil's effect on toes was not
examined in the study.
Nourish nails, scalp, and hair. The rich stores of essential fatty acids in
evening primrose oil not only prevent nails from cracking but also help to keep them
generally healthy. In addition, the essential fatty acids nourish the scalp, making the
supplement potentially valuable in treating a variety of hair problems.
Prevent alcohol withdrawal symptoms. GLA prompts the brain to produce a
specific type of prostaglandin called prostaglandin E, which works to prevent
withdrawal symptoms such as depression and seizures by indirectly protecting the liver
and nervous system.

(2) Omega-3 Fish Oils

(see section on FATS for more details)
Recommended dosage: 3-9grams per day
According the American Heart Association (AMA), the ways that omega-3 fatty acids
reduce cardiovascular disease (CVD) risk are still being studied. However, research
has shown that they

decrease risk of arrhythmias, which can lead to sudden cardiac death

decrease triglyceride levels
decrease growth rate of atherosclerotic plaque
lower blood pressure (slightly)

Dr. Nicholas Perricone, in his book THE PERRICONE WEIGHT-LOSS DIET,

explains how Omega-3 fish oils aid in weight control:
(1) Reduce inflammation and promote weight loss.
(2) Enable burning of dietary fats by transporting fatty acids into the
mitochondria of our cells for burning as fuel.
(3) Enhance fuel efficiency by exerting positive influences on the process of
fuel partitioning.
(4) Improve blood sugar control by increasing insulin sensitivity.
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(5) Stimulate the secretion of leptin, a peptide hormone that is produced by fat
cells. Leptin acts on the hypothalamus to suppress appetite and burn fat
stored in adipose tissue (fat cells).
(6) Improve fatty acid balance by reducing conversion of dietary omega-6 EFAs
to arachidonic acid.
(7) Influence key anti-obesity genetic switches that govern both inflammation
and conversion of food to body fat.
(8) Omega-3 and omega-6 enhance the bodys ability to transport glucose from
the blood to our cells via an insulin responsive transporter called GLUT4;
they do this by optimizing the fluidity of cell membranes.
(3)Palmitoleic Acid (Omega-7 fatty acid)
Palmitoleic acid, an omega-7 monounsaturated fatty acid (MUFA). Is formed in
the body from the conversion of glucose to fatty acids, or can be obtained in the diet
from plant and marine sources. This fatty acid has been shown to support healthy
cholesterol and C-reactive protein levels (a marker of total body inflammation) for
those already within a normal range.
Palmitoleic acid acts as a direct regulator of metabolism, with actions including:

suppression of adipocyte cytokine expression

promotion of pancreatic B cell proliferation and secretory function to support
insulin production and glucose management
enhancement of skeletal muscle glucose uptake
stimulation of adipocyte peroxisome proliferatoractivated receptor (PPAR)gamma transcriptional activity, a nuclear receptor involved in fatty acid
metabolism as well as modulation of cell proliferation and differentiation

(3) Conjugated Linoleic Acid (CLA)

The discovery of conjugated linoleic acid (CLA) caused a scientific sensation
some years ago. This fatty acid found in red meat and cheese showed strong anticancer properties, was particularly effective in inhibiting breast and prostate tumors, as
well as colorectal, stomach, and skin cancer, including melanoma. Scientists found
CLA to be more strongly anti-carcinogenic than other fatty acids. What made CLA
especially unique is that even low concentrations significantly inhibited cancer cell
growth.
CLA supplementation was also shown to improve the lean mass to body fat
ratio, decreasing fat deposition, especially on the abdomen, and enhancing muscle
growth. To achieve this, CLA reduces body fat is by enhancing insulin sensitivity so
that fatty acids and glucose can pass through muscle cell membranes and away from fat
tissue. This results in an improved muscle to fat ratio. Compelling evidence indicates
that CLA can promote youthful metabolic function and reduce body fat. The unique
mechanism by which this fatty acid protects against disease makes it an important
addition to any supplement program.
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Compared to the previous generations, Americans are deficient in CLA,

because changes in cattle-feeding practices have decreased CLA content in meat
and milk. For optimal CLA production, cows need to graze on grass rather than be
artificially fattened in feed lots. The meat of grass-fed cows contains up to four times
as much CLA. Today's dairy products have only about one third of the CLA content
they used to have before 1960.
One big reason for the current obesity epidemic in America could be CLA
deficiency. Several animal studies showed that adding CLA to the diet resulted in
leaner, more muscular bodies. One 1996 study, for instance, showed as much as 58%
lower body fat in CLA-supplemented mice.
CLA is the component of red meat that has been shown to prevent cancer. The
FDA has published research attesting to the anti-cancer properties of CLA. Body
builders use CLA to drive glucose into muscle cells to produce anabolic effects.
Dieters use this same sugar burning mechanism to prevent serum glucose from turning
into body fat. The new CLA oil is about 50% stronger in the cis-9, trans- 11, isomer
(which scientists consider the most active isomer).
CLA also has antioxidant properties, and has been shown to prevent muscle
wasting (an anti-catabolic effect).
CLA is chemically related to linoleic acid, but appears to have opposite effects
in certain important areas. For instance, linoleic acid stimulates fat formation in adipose
tissue, while CLA inhibits fat formation; linoleic acid tends to promote tumor growth,
while CLA is an excellent inhibitor of tumor growth; linoleic acid makes cholesterol
more susceptible to oxidation, while CLA makes cholesterol more stable.

(4) Medium Chain Triglycerides (MCTs)

Medium-chain triglycerides, commonly abbreviated MCT or MCTs, are
medium-chain fatty acid esters of glycerol. Medium-chain fatty acids are fatty acids
containing from six to 12 carbon atoms. These fatty acids are constituents of coconut
and palm kernel oils and is also found in camphor tree drupes. Coconut and palm kernel
oils are also called lauric oils because of their high content of the 12 carbon fatty acid,
lauric or dodecanoic acid.
The physiology and biochemistry of medium-chain triglycerides are very different from
those of long-chain triglycerides. MCT is rapidly absorbed from the small intestine,
intact or following hydrolysis, into the portal circulation. From there, it is transported to
the liver. Long-chain triglycerides, on the other hand, are first hydrolyzed in the small
intestine to long-chain fatty acids. They are in turn re-esterified in the mucosal cells of
the small intestine to long-chain triglycerides, which are then carried by chylomicrons
and transported via the lymphatic system to the systemic circulation. The systemic
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circulation in turn distributes the long-chain triglycerides to various tissues of the body,
including adipose tissue and the liver.
Since MCT, in contrast with long-chain fatty acids, does not require pancreatic
enzymes or bile salts for digestion and absorption, MCT is better handled in those with
malabsorption syndromes than are the long-chain fatty acids. These syndromes include
pancreatic disorders, hepatic disorders, gastrointestinal disorders and disorders of the
lymph system.
Medium-chain fatty acids are taken up by hepatocytes and converted to medium-chain
fatty acyl CoA which enters mitochondria without requiring the aid of carnitine. On the
other hand, long-chain fatty acids, which are also converted to their coenzyme A esters
in cells, including hepatocytes, require that they be converted from coenzyme A esters
to carnitine esters in order to be transported across the mitochondrial membrane. Within
the hepatocyte mitochondria, medium-chain fatty acyl CoA is converted to the ketone
bodies acetoacetate and beta-hydroxybutyrate. These ketone bodies are then carried by
the bloodstream to other tissues of the body, where they are used for energy production,
as well as for other biochemical processes.
Virgin Coconut Oil
There is widespread misconception that coconut oil is bad for you because it is
said to raise blood cholesterol and cause heart disease. The only proof of that comes
from a four-decade old study that tested hydrogenated coconut oil.
It is now known that the process of hydrogenation creates trans fatty acids
(TFAs), which are toxic fats that enter cell membranes, block utilization of essential
fatty acids, impede cell functionality, and cause a rise in blood cholesterol levels.
To set the record straight, trans-fatty acids are not present in natural coconut oil;
therefore, a study based on hydrogenated coconut oil has no relevance in this instance.
Another reason people believe coconut oil must be bad for you is that its a
saturated fat. Dietary guidelines inevitably fail to distinguish between different kinds
of saturated fats and insist that all saturated fats are harmful. This is very misleading
and its only till recently that scientists have recognized that just as there is good
cholesterol, there is also good saturated fat.
All fats are classified as either short-, medium-, or long-chain based on the
number of carbon molecules they contain. Nearly two-thirds of the saturated fat in
coconut oil consists of medium-chain fatty acids.
As we know, when consuming long-chain fatty acids (such as those found in
animal meats, fish, poultry, eggs, and milk), they must be emulsified by bile salts in the
small intestine before they can be absorbed. On the other hand, short- and mediumchain fatty acids, such as those in coconut oil, are absorbed through the portal vein and
sent directly to the liver where they are immediately available to the body as energy.
As we discussed above, medium chain triglycerides have a unique property of
being able to enter the mitochondrion of muscle cells (where they are then oxidized for
energy) without the need for a carrier molecule. Because medium chain fats are so
easily absorbed and rapidly assimilated, they have been called the fatless fat and thus
are much less likely to cause weight gain.
A study conducted in Yucatan where coconut oil is a staple, showed that
metabolic rates of people living there were 25% higher than in comparable test subjects
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living in the United States. Increased metabolic rate is a key to healthy weight
management and could account for the leanness of people living in areas where coconut
oil is consumed on a daily basis.
Of even greater interest may be the fact that nearly 50% of the fatty acid content
in natural coconut oil is found as lauric acid. Lauric acid is toxic to a variety of
microorganisms including bacteria, yeast, fungi, and enveloped viruses. In enveloped
viruses such as HIV, measles, Herpes simplex virus (HSV-1), influenza and
cytomegalovirus (CMV), lauric acid has been shown to destroy the lipid membrane. It
is this antiviral effect that makes it extremely useful in helping to combat AIDS and
other resistant viral infections. After all, who hasnt had an annoying cold sore on their
lip from time to time?
(5) Olive Polyphenols
Natural antioxidants present in high concentration in olives continue to capture
the interest of medical science. There is a growing body of evidence revealing the
unique **antioxidant activity of a family of compounds, polyphenols, against oxygenderived free radicals in pathological processes. It is now clear that the health benefits of
extra virgin olive oil in the promotion of healthy breast tissue, colon function,
cardiovascular function and other health states associated with oxidative stress can be
attributed to the strong antioxidant activity of polyphenols. These antioxidants may also
help maintain overall health and wellness through their anti-bacterial and anti-viral
activity.
Although polyphenols are present in the extracted olive oil, the water of the
olives contains even higher concentrations of these polyphenols. While high quality,
extra virgin olive oils may contain between 100 and 300 micrograms of polyphenols
per liter of oil, the concentration of these same polyphenols is 300 to 500 times higher
in olive water.

(6) Macadamia Nut Oil

Macadamia nut oil has the highest concentration of monounsaturated fats (oleic
acid) than any other available oil. This incredible omega-9 fat, oleic acid, has
documented cancer preventative and heart protective properties. In fact, its considered
the gold standard for reducing inflammation and restoring health to our internal
environment. Macadamia nut oil is so high in monounsaturated fats (84-85%) that it
even surpasses extra virgin olive oil (65-74%).
How about this interesting fact? Our hunter-gatherer ancestors ate an equal
balance (1:1 ratio) of linoleic acid (Omega-6) to alpha linolenic acid (Omega-3)
essential fatty acids (EFAs). Junk food, rampant vegetable oil use, and the feeding of
grain to food animals (even fish) have resulted in our current consumption ratios rising
to a scary 20:1 ratio.
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Whats the best source of essential fatty acids (EFAs) that delivers an equivalent
amount of Omega-6 to Omega-3 fats? Flax seed oil, you might suggest? The answer is
a resounding, NO! Flax seed oil, while being a healthy source of Omega-3 fats, has a
very low percentage of Omega-6 fats. Macadamia nut oil has the perfect ratio of
Omega-6 to Omega-3 fatty acids, 1:1.
With regard to cooking, macadamia nut oil has an extremely high smoke point
(410 degrees), which means its excellent for stir-fry and baking. Olive oil has a much
lower smoke point (325 degrees or less) and it degrades when used in cooking.
Finally, macadamia nut oil has a sweet buttery taste, is resistant to oxidation,
and is extremely high in vitamin E (four times higher than olive oil) making it the ideal
heart-healthy, performance-enhancing, fat.
REVIEW OF SUPPLEMENTS
LIST OF ANTIOXIDANTS
a) Vitamin C
b) Vitamin E
c) Vitamin A (beta-carotene)
d) Selenium
e) N-A-C (n-acetyl cysteine)
f) Alpha lipoic acid (ALA)
g) CoQ10
h) Lutein
i) Lycopene
j) Olive Polyphenols
k) Carnosine

LIST OF VOLUMIZING SUPPLEMENTS

a) Creatine
b) Glutamine
c) Taurine
d) Vanadyl sulfate
e) Alpha lipoic acid (ALA)

LIST OF FAT BURNING AGENTS

a) Caffeine
b) Green Tea
c) Irvingia Gabonesis (African Mango)
d) Citrimax
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e) Yohimbine
f) Carnitine
g) Gugglesterones
h) OEA
LIST OF JOINT REPAIR AGENTS
a) Glucosamine sulfate
b) Chondroitin sulfate
b) MSM
c) UC-2 Collagen
d) SAMe
e) Boron

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SECTION 6: THE HEART

1) Physiology of the Heart:

Cardiac Output (CO) or Ejection Fraction (EF): Defined as the amount of blood
pumped from left ventricle during systole. The left ventricle is responsible for pumping
blood to the body (including the skeletal muscles).

2} Blood Pressure (BP)

SYSTOLIC PRESSURE
DIASTOLIC PRESSURE

Normal BP = 120 mmHg

80 mmHg

Systolic Pressure= the pressure in the arteries when the Left Ventricle
contracts

Diastolic Pressure= the pressure in the arteries when the Left Ventricle
relaxes
IMPORTANT CONCEPT:
The DIASTOLIC pressure is the more reliable assessment of blood pressure
since it is defined as the pressure in the blood vessels when the heart (the left
ventricle) is relaxing. If that pressure reading is high, then the pressure in the
system is always high.
BETA RECEPTORS IN THE CIRCULATORY SYSTEM

(1) Beta-1 receptors are found on the heart

--When beta-receptors are stimulated (Beta agonist drugs), the heart speeds
up.
-- When beta-receptors are blocked (Beta blocking drugs), the heart slows
down.
(2) Beta-2 receptors are found on the blood vessels and bronchial tubes.
--When beta-2 receptors are stimulated, the blood vessels and bronchial
tubes (in the lungs) dilate (open up).
--When beta-2 receptors are blocked, blood vessels and bronchial tubes
constrict (close off).

3) Circulatory Medications:
a) Beta blockers:

(e.g. metoprolol or Toprol XL, atenolol, propanolol)

Decrease heart rate (HR) by blocking beta-1 receptors on the heart; thus
limiting Cardiac Output (CO). Less blood being pumped out of the heart
means lower pressure in the vessels.
b) Ace inhibitors:
(Angiotensin-Converting Enzyme inhibitor): (e.g. captopril or

Capoten, enaloprilor Vasotec, fosinopril or Monopril)

ACE inhibitors work by modulating the renin-angiotensinaldosterone (RAS or RAAS) system. By inhibiting angiotensin
converting enzyme (ACE), ACE inhibitors significantly (but not
completely) block the conversion of angiotensin I to angiotensin II. As a
complementary action, ACE inhibitors also reduce the degradation of
bradykinin. Thus ACE inhibitors work to lower blood pressure by:
76

(1) Decreasing the formation of a potent vasoconstrictor

(angiotensin II)
(2) Decreasing the degradation of a potent vasodilator
(bradykinin) and
(3) Decreasing the output of the hormone aldosterone. This, in

turn, decreases sodium and water reabsorption.

c) Diuretics: (e.g. Dyazide, Lasix, and Maxzide)
Block the kidney tubules from reabsorbing sodium, potassium,
and water. Less fluid in the system leads to lower blood pressures.
BEWARE: Low potassium levels, also known as Hypokalemia, can
lead to heart arrhythmias and sudden death.

d) Beta Agonists:
(e.g. Ephedrine or Albuterol-- asthma medicine) are beta-agonists,
which stimulate beta-1 and beta-2 receptors thus:
a) increasing Heart Rate via Beta-1 receptors and
b) dilating blood vessels and bronchial tubes via Beta-2 receptors
***The combined effect of which increases blood pressure.

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4) DIAPHRAGM
The muscle that separates the chest (thoracic) cavity from the abdomen. The
diaphragm is the main muscle of respiration. Contraction of the diaphragm muscle expands
the lungs during inspiration when one is breathing air in. We rely heavily on the diaphragm
for our respiratory function so that when the diaphragm is impaired, it can compromise our
breathing. The nerve that controls the diaphragm is the phrenic nerve

(1) Contracts during inspiration (breathing in)

(2) Relaxes during expiration (breathing out)
5) Energy Production in Cells:
1.

ATP stored in muscles

A muscle cell stores only enough ATP for a few seconds of contraction. This ATP

was made by respiration while the muscle was relaxed, and is available for immediate
use.

2.

ATP from creatine phosphate

Creatine phosphate is a short-term energy store in muscle cells, and there is

about ten times more creatine phosphate than ATP. It is made from ATP while the
muscle is relaxed and can very quickly be used to make ATP when the muscle is
contracting. This allows about 30 seconds of muscle contraction, enough for short
bursts of intense activity such as a 100 meter sprint.

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6) Aerobic and Anaerobic Energy Systems

[Inside Mitochondria]
Aerobic Respiration:
Oxygen + Fats (or Glucose) = Carbon Dioxide + Water + ATP
[much greater ATP production during aerobic respiration]
[Outside Mitochondria]
Anaerobic Respiration:
Glucose = Lactic Acid + ATP

Aerobic and Anaerobic Respiration

Respiration is not a single reaction, but consists of about 30 individual reaction
steps. For now we can usefully break respiration into just two parts: anaerobic and
aerobic.

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The first part of respiration is simply the

The second part of respiration is the complete

breakdown of glucose to a compound called

oxidation of pyruvate to carbon dioxide and water.

pyruvate. This doesnt require oxygen, so is

Oxygen is needed for this, so it is described as

described as anaerobic respiration (without

aerobic respiration (with air). It takes place in the

air). It is also called glycolysis and it takes

mitochondria of cells and produces far more ATP:

place in the cytoplasm of cells. It only

34 molecules of ATP per molecule of glucose.

produces 2 molecules of ATP per molecule

of glucose.
Normally pyruvate goes on to the aerobic
phase, but if there is no oxygen it is
converted to lactate (or lactic acid) instead.

Fats (mainly triglycerides) can also be used in

aerobic respiration (but not anaerobic) to produce
ATP.

Lactic acid is the waste product that causes

the burning feeling in the muscle during
weight training.

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Section 7: Muscle Anatomy

1) Anatomy:
[See Anatomy Charts in Appendix A]
2) Anatomy Terminology
[See Appendix B]

3) 3 Types Muscle
a) Smooth Muscle
Involuntary (found mostly in organs) and non-striated (smooth)

Smooth Involuntary Muscle Tissue

b) Cardiac Muscle (Heart Muscle)

--Involuntary and striated

Cardiac Muscle Tissue

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c) Skeletal Muscle
Voluntary and striated

Striated Voluntary (Skeletal) Muscle Tissue

Skeletal Muscle
a) Type I (Red Fibers) - slow, sustained, movements (aerobic activities such
as cycling or walking)

b) Type II (White Fibers) - fast, explosive, movements (anaerobic activities

such as weight training)

4) Rotator Cuff Muscles

Useful acronym: "SITS"

1) Supraspinatus
2) Infraspinatus
3) Teres Minor
4) Subscapularis

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SECTION 8: Nervous System

1) Neuron: nerve cell

1) Sensory Neuron - receives the environmental stimuli
2) Interneuron - interprets the signal from the sensory neuron
3) Motor Neuron - stimulates the muscle to carry out the instructions from the
Interneuron
2) Synapse
Interchange of information involves impulses crossing the small spaces between
the nerve endings. These spaces are called synapses. The transfer of impulses across these
synapses involves the release of a "transmitter" chemical from one nerve cell, which then
quickly diffuses to the next nerve cell in the chain. There are several such
neurotransmitter substances.

3) Neuromuscular Junction:

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-Space between the motor neuron and the muscle fiber (see drawing) where
neurotransmitters (eg. norepinephrine and epinephrine) are released from the motor
neuron to conduct the signal to the muscle fiber.

Passage of nervous impulses from cell to cell

"All or None Law"

-either a muscle contracts or it does not contract
3) Kinesiology
Isometric Contractions (eg. posing)
Concentric Contractions (the muscle fibers shorten)
Eccentric_ Con tractions (the muscle fibers stretch)
4} Posture and Muscle Imbalance
Orthotics: can correct foot strike and muscle
imbalances
1) Lordosis: excessive curvature of lumbar spine
2) Kyphosis; excessive curvature of thoracic spine (eg. Hunchback)
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3) Scoliosis: excessive S-shaped (horizontal) curvature of spine

5) Stretch Reflexes
(A) Muscle Spindles and the Stretch Reflex
The knee jerk is a stretch reflex. Your physician taps you just below the knee with a
rubber-headed hammer. You respond with an involuntary kick of the lower leg.

The hammer strikes a tendon that inserts an extensor muscle in the front of the
thigh into the lower leg.
Tapping the tendon stretches the thigh muscle.
This activates stretch receptors within the muscle called muscle spindles.
Stretching a spindle fiber initiates a volley of impulses in the sensory neuron
attached to it.
The impulses travel along the sensory axon to the spinal cord where they then
Synapse directly with alpha motor neurons. These motor neurons carry impulses
back to the same muscle causing it to contract. The leg straightens.

SUMMARY: The Muscle Spindle Fibers run parallel to the muscle and, if stretched too

much, cause the muscle to contract.

(B) Golgi Tendon Organ (GTO) is located deep within and perpendicular to the muscle

fibers. If the contraction of a muscle is too strong the GTO will cause muscle to relax.

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SECTION 9: Training Programs

1) Cardio-Respiratory Fitness:
Cardiorespiratory (CR) fitness, sometimes called CR endurance, aerobic fitness,
or aerobic capacity, is one of the five basic components of physical fitness. CR fitness
is a condition in which the body's cardiovascular (circulatory) and respiratory systems
function together, especially during exercise or work, to ensure that adequate oxygen is
supplied to the working muscles to produce energy. CR fitness is needed for
prolonged, rhythmic use of the body's large muscle groups. A high level of CR fitness
permits continuous physical activity without a decline in performance and allows for
rapid recovery following fatiguing physical activity.

Max Heart Rate (Max HR) = (220 - Age) = Max # beats/minute

(e.g. 20 year old mans Max HR = 220-20 (age) = 200 beats/minute)
Target Heart Rate 1: General Health - A great deal of research indicates that being
active at 50 to 60 percent of your maximum heart rate, consistently and for a total of 30
minutes on most days, reduces the risk of developing many chronic diseases. Low
intensity activities like walking, gardening, household chores or easy cycling will
achieve this. If someone does not need to lose body fat and they are not training for a
sporting event, this may be all they need to do to stay healthy.
Target Heart Rate 2: Weight management - If your goal is to reduce body fat and you
have been relatively inactive, you will need to train at a level of 60 to 70 percent of
your maximum heart rate. This is still within your comfort zone and allows you to
exercise at a steady pace for a long enough time to burn off a substantial number of
calories.
Target Heart Rate 3: Aerobic Conditioning/Weight Management - If your goal is to
improve your cardio-vascular conditioning for better stamina and endurance, you
should train within a zone of 70-80 percent of your maximum heart rate. This is also a
good zone for fat burning if you are already fairly fit. This heart rate zone represents a
more vigorous level of activity.
Target Heart Rate 4: Advanced Conditioning - If you are in top shape and training for
a sporting event like a 10km race, a triathlon or tennis, you might need to include some
workouts that are 80 percent and above your maximum heart rate. This level of training
is both physically and mentally demanding so it is not something you would do on a
daily basis. And it is not for everyone. Only the real fit should consider working in the
range. This zone is also a fat burning zone if you are extremely fit.

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Intensity (60%-70% fat-burning / 70%-80% cardiovascular)

Duration (minimum of 20 minutes to illicit fat burning)
Frequency (minimum 3 times per week)

2) Muscular Strength and Endurance

Prime mover (Agonist) vs Antagonist

(eg. During a Barbell Curl, the biceps is prime mover and triceps is
antagonist)
Machines (stabilize the muscle) vs Free Weights (exercise the
stabilization muscles)

3) Strength Programs
Mistakes (not eating prior to working out)
Warm-up/ Cool-down (most people die after exercise due to insufficient
cool down)
Body-weight vs. Free weight vs. Machine
Spotting
Plateaus

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4) Stretching
Theory of Fascial Stretching
Postulates that muscles grow in response to how extensively the
muscle fascia is stretched. Volumization supplements (such as
Creatine, Glutamine, and Taurine), Intense myofascial
stretching (as proposed by John Parillo), and drugs that
increase blood volume all impose greater stretch on the muscle
and thus enable the muscle to expand (hypertrophy) at a greatly
accelerated rate.
Does Facial Stretching Explain Muscle Memory?
Imagine the muscle-bound gym guy that has weight-trained
for 10 years and decides to take some time off. When he
resumes training, does it take him another 10 years to regain his
lost muscle? No. Perhaps it takes 4-6 weeks to get back his lost
gains. Why, you may ask? The Theory of Fascial Stretching
theorizes that since the muscle fascia (or sheath) has been
previously stretched, the muscle now merely needs to be retrained and fed for the initial muscle gains to be rapidly regained.
However, new gains will require further stretching of the muscle
sheath (fascia).
Modern Theory of Muscle Memory
When muscles are worked with resistance training and
damage is inflicted on the muscle fibers, new undifferentiated muscle cells
(known as satellite cells) transform into fully differentiated muscle cells and
fuse with existing muscle fibers. These satellite cells then contribute their cell
nucleus (nuclei)the brain of the cell-- to existing myofibers and
permanently increase the number of these nuclei within the muscle tissue.
Its these ever-increasing numbersof nuclei that enable the muscle fibers to
increase in length and girth. If a weight-lifting athlete were to stop training for
6 months to a year, their beefed up muscle fibers would surely atrophy in
size; but the increased number of nuclei never change. Therefore, when
weight training is resumed at a future date, the muscle fibers remember (via
the increased nuclei number) what they used to look like and they rapidly add
back all the lost muscle mass.
Types of Stretching:
(1) Static (e.g. Doing a split) -- good for flexibility
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(2) Ballistic (e.g. pitcher throwing a ball) -- not good for weight training.

(5) Yearly Cyclical Training Program (4 Phases)

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In order to ensure the body consistently responds and evolves in the way it looks, its
necessary to cycle your weight training just like youd cycle your dietary intake or your
anabolic steroids. I like to cycle my yearly training as follows:
(1) POWER PHASE (20 weeks) is designed to build strength so that when you
get to the MASS STAGE, you'll be strong enough to build muscle. In this
phase, you should concentrate on power movements and basic exercises such
as squats, deadlifts, bent barbell rows, incline bench presses, barbell military
presses. These cornerstone exercises will help to build a solid foundation of
strength.
(2) MASS PHASE (20 weeks) is more related to adding lean muscle tissue than it
is to building strength, although strength gains usually accompany increased
muscle size. In this phase, power movements remain; however, concentration
and machine movements such as Hammer Strength, cables, and dumbbells are
added to ensure that all facets of the muscle are developed. Likewise, now
that you have the added strength (from the POWER PHASE), you can lift
heavier weights with slightly more repetitions.
(3) CUTS PHASE (18 weeks) usually accompanies a reduction in calories in an
attempt to drop bodyfat. While some basic mass movements are still included,
the inclusion of concentration and additional shaping exercises such as cable
crossovers, lunges, and machine rows become the hallmark of this 4-month
training cycle. As calories are reduced, strength invariably diminishes. Thats
why its so important to build strength and size in the previous 2 phases.
(4) REST PHASE (2 week), although short, is extremely important to ensure that
the body has some down time to recover from the 50 weeks of brutally intense
training it has just been subjected to. Likewise, youll also find that this 2week layoff actually leads to increased strength, size, and a desire to get back
to the gym for the next 50 weeks of hard training. Leave your neurotic guilt at
the curb and make sure to relax and enjoy your time off!
This 4-phase training system can just as easily be applied to beginners, intermediate
lifters, or advanced level bodybuilders.

SECTION 10: Weight Control

1. Basal Metabolic Rate (BMR): 60-70% of body's total energy expenditure is utilized for
body maintenance (to sustain HR, respiratory rate, and body temperature.

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2. Factors affecting BMR:

Age, weight, height, gender, diet, environment, temperature, exercise, and drugs (e.g.
caffeine; ephedrine)
3. Thermic Effect of Food:
10% of the calories from the food we eat must be expended to digest the meal; therefore,
small, frequent, meals effectively burn more calories

4. Height-Weight Charts:
Insufficient since lean muscle gains can throw off suggested bodyweights based on
height.

5. Body Composition:
There is growing evidence that clearly links body composition with health risks
and the development of certain diseases. New research indicates that fat loss, not weight
loss, can extend human longevity. Body composition is a much more accurate assessment
of health.
The term body fat percentage refers to the percentage of total body weight that is fat. The
table below defines sex specific ranges of healthy, acceptable, body fat percentages.

MALES
Less than 8%
8-12%
Greater than 20%

Very lean
Healthy
Obese

FEMALES
Less than 15%
18-22%
Greater than 30%

Very lean
Healthy
Obese

6. Types of Fat Cells:

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A) Brown Fat Cells (1-2%) found around kidneys, heart and shoulder blades. Used
to regulate body temperature in animals. In humans, brown fat is more responsible
for cushioning the organs.
B) White Fat Cells: (98-99%) White fat cells are used exclusively for storage
purposes. The set number of white fat cells in a persons body becomes determined
during the childhood years (9-12 years old); therefore, its very important for
children to remain healthy and lean during this time period.

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7. Set Point Theory:

Homeostasis: The desire of the body to remain the same. In order to
gain or lose weight, you must first disrupt the homeostatic set point.

8. Anorexia Nervosa:
1.
2.
3.
4.
5.

fear of becoming obese even after weight loss.

excessive exercise despite fatigue

unusual eating habits (playing with food)

distorted body image (always feels fat)
wearing multiple layers of clothing (always
feels cold)

9. Bulimia:
1. consuming large quantities of high caloric foods
2. binge or closet eating
3. drastic weight fluctuations (from fasting and
binging)
4. preoccupied with food / diet / bodyweight
5. Swollen parotid salivary glands (below and in
front of ears) due to salivary hyperplasia
(enlargement) caused by repetitive
regurgitation of meals.
6. Tooth decay or discoloration (damage from

regurgitated stomach acids)

10. Orthorexia nervosa: is an eating disorder or mental

disorder characterized by an extreme or excessive preoccupation with
avoiding foods perceived to be unhealthy. In rare cases, this focus may turn
into a fixation so extreme that it can lead to severe malnutrition or even
death. Even in less severe cases, the attempt to follow a diet that cannot
provide adequate nourishment is said to lower self-esteem as the orthorexics
blame themselves rather than their diets for their constant hunger and the
resulting cravings for forbidden foods.

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11. Ketosis:
A state in which the brain switches its preferred fuel source from
glucose (carbs) to ketone bodies (fats)
Ketosis vs Keto Acidosis
It is important to distinguish between the dangerous keto-acidosis that occurs
in the undiagnosed diabetic (because of high blood glucose levels) vs. The
innocuous ketosis of a self-imposed low carbohydrate diet.

Ketones are eliminated from the body through the urine (their presence can be
detected with keto sticks) or through the breath (ketones give the breath a
fruity smell)

12 Cellulite:
Cellulite is a common term used to describe superficial pockets of
trapped fat, which cause uneven dimpling or orange peel skin. It appears
in 90% of post-adolescent women and is rarely seen in men. Common but
not exclusive areas where cellulite is found are the thighs, buttocks, and the
abdomen. Contrary to popular belief, cellulite is not related to obesity,
since it occurs in overweight, normal, and thin women, alike.
More than likely, cellulite deposition is facilitated by the hormone estrogen.
The higher the estrogen levels, the more predisposed a woman tends to be toward
getting cellulite. The best technique to ward off the presence of this ugly nuisance
is to eat a diet that is high in good, essential, fatty acids. While this may sound a
little bizarre, it makes perfect sense when you realize that estrogens job in the
body (metabolically speaking) is to sense whether adequate levels are fats are
being consumed and, if not, to store calories as fat in the lower body.

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12. Diet Pills/Recreational Drugs:

Increase metabolic rate (e.g. amphetamines)
Decrease appetite (e.g. Phentermine)
Increase fluid loss (e.g. diuretics such as Aldactone). Very dangerous practice
due to loss of electrolytes.

13. Men vs. Women:

Must factor in estrogen produced by females. Estrogen increases the
likelihood of storing excess body fat in lower extremities (e.g. hips, thighs, and
glutes).

14. Avoid Excessive Aerobics:

Excessive aerobics increase appetite beyond the extra calories expended.
Avoid this amateurish mistake at all costs.

SECTION 11: Workout Programs

1) Programming for the Healthy Adult

--Overload the muscle

Full range of motion
Speed is slow and controlled
Ensure a balance between agonist and antagonist muscles (e.g. Abs vs. lower
back). Well developed abdominals and spinal erectors will, effectively, create a
muscular girdle that supports the entire body.
(e) Prevent injuries by training weaker muscles first
(a)
(b)
(c)
(d)

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(f) Provide adequate rest between similar muscle groups (e.g. chest and shoulders)

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2) Training Programs

(a) Cardio-Vascular training (e.g. treadmill, circuit training,

Stairmaster)
(b) Flexibility training (stretch after initial warm-up)
(c) Body Composition (body fat analysis with calipers)
(d) Weight training Protocols
(e) Symptoms of Overtraining
(Identical to symptoms of clinical depression): Both
conditions are due to neurotransmitter depletion. A depletion
of neurotransmitters (e.g. acetylcholine, norepinephrine,
dopamine, and serotonin) means that brain cells cannot
properly communicate with one another thus leading to
depression, lethargy, and all the symptoms below. . .
Symptoms Include:
-insomnia

-irritability
-elevated morning pulse
-increase blood pressure
-fatigue
-decreased appetite
-depression

-decreased motivation for exercise

-increased injuries
-increased colds and flu.

3. Designing a Workout:
a. Warm-up (15 min)
b. Strength training (35-45 min)
c. Cool-down (10 min)

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THINGS TO BE AWARE OF:

A. Valsalva maneuver: Increased intra-abdominal pressure caused by
forced exhale while holding your breath.
Examples:

1. Bowel movement
2. Squatting

***Elvis died while performing the Valsalva maneuver. His high blood
pressure from being overweight combined with a decreased rate of
respiration (due to depressant drugs) caused his heart to stop while he
was on the toilet.

B. Sitting all day

--sitting at a desk for long hours can cause tight lower back muscles.
- Ensure that you modify workouts to cater to various health
conditions and special populations.

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SECTION 12: METABOLIC DISORDERS

1) Hypertension: [High Blood Pressure]
Defined as a Diastolic Pressure greater than 90mmHg
The DIASTOLIC PRESSURE is defined as the
pressure in blood vessels when the heart (the left ventricle) is
relaxing. If that pressure reading is high, then the pressure in
the system is always high.
Systolic 120mmHg
Diastolic 80mmHg

[normal Blood Pressure]

*** Why is hypertension known as the SILENT KILLER?

Because most individuals do not know that they even have high
blood pressure.
***Why is high blood pressure so dangerous?
The most important reason that hypertension is extremely
dangerous to your health is that it damages the kidney tubules. After
years of elevated blood pressures, the kidneys filtering apparatus breaks
down and becomes non-functional. If your kidneys cannot filter your
blood, you die!

Blood Pressure Medications:

i. Beta blockers: (e.g. metoprolol or Toprol XL, atenolol, propanolol)
Beta blockers decrease heart rate (HR) by blocking beta-1 receptors on
the heart; thus limiting Cardiac Output (CO). Less blood being pumped
out of the heart means lower pressure in the vessels.
ii. ACE inhibitors: (Angiotensin-Converting Enzyme inhibitors): (e.g.
captopril or Capoten, enaloprilor Vasotec, fosinopril or Monopril)
ACE inhibitors work by modulating the renin-angiotensin-aldosterone
(RAS or RAAS) system. By inhibiting angiotensin converting enzyme,
ACE inhibitors significantly (but not completely) block the conversion
of angiotensin I to angiotensin II. As a complementary action, ACE
inhibitors also reduce the degradation of bradykinin. Thus, ACE
inhibitors work to lower blood pressure by decreasing the formation of a
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potent vasoconstrictor (angiotensin II) and decreasing the degradation of

a potent vasodilator (bradykinin). They also decrease output of the

hormone, aldosterone; and, as a result, decrease sodium and water

reabsorption.
iii. Diuretics: (e.g. Dyazide, Lasix, and Maxzide)
Block the kidney tubules from reabsorbing sodium, potassium, and water.
Less fluid in the system leads to lower blood pressures.
BEWARE: Low potassium levels, also known as Hypokalemia,
can lead to heart arrhythmias and sudden death.

A. Train uncontrolled hypertensive individuals in the 50 - 70% Max HR range

60- 85% if the controlled blood pressure (BP) is
less than 140/90

B. Stop exercising if experiencing:

-excess fatigue
-light-headed/ confusion/ dyspnea/ nausea
-angina (chest pain)
-bradycardia (decreased heart rate)
-No Valsalva maneuver
-No decline presses
-Ensure proper warm-up/ cool-down (most heart attacks
occur after exercising; not during the activity)

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2) Diabetes Mellitus
a) Type I Diabetes (5%) Autoimmune disease that results in the destruction
of the beta pancreatic cells. People with Type I Diabetes require insulin shots
for the rest of their life. Type I used to be considered a childhood disease but
that is no longer the case. Many adults (usually men) develop Type I Diabetes
later in life (late 20s to early 40s).
b) Type II Diabetes (95%)- acquired due to diet or weight gain. Can usually be
controlled with change in diet (increased protein, decreased carbohydrates).
Recommendations for Type 1 diabetics:

A. decreased insulin needed when exercising

B. use consistent exercises (duration /intensity/ frequency)
C. Obese Type II Diabetics should exercise with low impact
D. insulin should not be injected into limbs about to be exercised.
E. cold weather slows insulin absorption/ hot weather
speeds insulin absorption.
F. Complex carbohydrates should be consumed before exercise (and
every 30 min while exercising)
G. Diabetic Neuropathy (nerve damage). Refer to a physician.
H. Diabetics should maintain good foot care due to the prevalence of
neuropathy and blood vessel damage.

3) Arthritis
A. Osteoarthritis: degeneration of joints surfacesusually due to wear and
tear or injuries.
B. Rheumatoid arthritis: Chronic systemic disease resulting in inflamed joints
that are extremely painful. Rheumatoid arthritis is an Autoimmune Disease: The
bodys immune system attacks the joint and connective tissues and slowly,
progressively, destroys them.
Most arthritis patients that come to the gym for training will have Osteoarthritis.
FACTS TO REMEMBER WHEN TRAINING ARTHRITIS PATIENTS
- extended warm-up
- increase joint flexibility (stretching)
- avoid high impact exercise
101

increased muscle tone leads to more joint stability,

therefore, resistance
training is imperative
water workouts are excellent; especially for rheumatoid
arthritis patients.

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4) Chronic Obstructive Pulmonary Disease (COPD)

A. Asthma: Constricted bronchial tubes. Most asthmatics carry inhalators
containing drugs such as albuterol or corticosteroids that assist in opening up
constricted airways.
B. Chronic Bronchitis: excess sputum/mucus; always present.
C. Emphysema: Destroyed alveoli (air sacs) in lungs. Person can no longer
properly oxygenate their blood. Don not train these individuals; send to
physician for health clearance.

5) Obesity

Greater than 20% body fat in males and greater than

30% body fat in women
"
"
"
"

Exercise 3-5 times per week

60-70% max HR
30 -60 minute duration
LSD (Long, Slow, Distance)
long duration, low intensity

6) Lower Back Pain

80% Americans
***most common job disability***
CAUSES OF LOW BACK PAIN:
A. Tight lower back
B. Tight hamstring
C. Poor posture
D. Weak abdominal
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E. Structural abnormalities
- stretch tight muscles (hamstrings, gluteus maximus, spinal erectors, and
hip flexor)
-strengthen weak muscles such as abdominals (e.g. leg lifts and crunches) and
spinal erectors (e.g. hyperextensions)
Avoid
-Stiff- legged exercises
-sit-ups with anchored legs

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7) Aging
RESULTS OF AGING
(1) decreased CO (cardiac output) leads to decreased max O2 (V02 max)
consumption; less capacity for work
(2) decreased basal metabolic rate (BMR) (usually due to a loss in lean muscle
mass)
(3) decreased fast twitch fibers (can be reversed with resistance training)
(4) decreased bone mass that is usually worse in post-menopausal women
(increasing lean muscle can strengthen weak frail bones)
(5) Need for supplemental Calcium and Magnesium

8) Colds and Flu

-Viruses that result in colds and flu are the result of decreased immune
resistance. Do NOT exercise when a fever is present; its counterproductive!
Echinacea is an herb that has immune system boosting effects. It is sold as
capsules and teas. Use only when a virus is actively present. Echinacea is more
potent when used occasionally rather than daily.

9) Pregnancy and Post-Partum

According to the ACUG (American College of Obstetrics and Gynecology)

Stop Exercising if:

i. History of 3 spontaneous abortions
ii. Ruptured membranes
iii. Incompetent cervix
iv. Bleeding
v. Cardiac disease
(A) Regular Exercise is preferable to intermittent exercise. If
you were doing it prior to getting pregnant, continue doing
it. Do not start extreme training programs once you get
pregnant.

(B) Avoid ballistic movements

(C) No deep flexion due to connective tissue laxity (no

extreme stretches)
(D) Warm-up thoroughly
(E) Gradually rise from floor to avoid orthostatic hypotension
(Orthostatic means upright posture, and hypotension means low blood pressure.
Thus, orthostatic hypotension consists of symptoms of dizziness, faintness or
lightheadedness which appear only on standing, and which are caused by low blood
pressure).

(F) Stay well hydrated

(G) Avoid Valsalva maneuver
(H) Low intensity aerobics (50-60% max HR)

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(I) Supplement with folic acid (usually present in pre-natal vitamins). New research
has demonstrated that folic acid supplementation should begin 3 months prior to
getting pregnant. New research has shown that omega-3 fatty acids (coming from
fish oil) can help with proper development of the neonatal nervous system.

Discontinue exercise if you experience any of the following:

-nausea
-disorientated
-extreme temperature of hot or cold
-gush of fluid from vagina
-blurred vision
-fluid retention
-fainting
-headache
-bleeding
-chest or abdominal pain
******Post Partum (after giving birth)
-Engage in low intensity exercise to prevent the buildup of lactic acid in breast milk

SECTION 13: EXERCISE MYTHS and QUESTIONS

RANGE OF MOTION (ROM)
To build large, round, muscle, it is imperative to perform full range motions.
Partial repetitions build partial muscle! Likewise, half reps result in only half the
muscle! Most people do partials so that they may lift heavier weights, impress their
friends, and indulge their ego. At best, that will lead to incomplete development, and
more than likely, it will result in serious injury.
IF I DO HIGH REPS WILL I GET CUT UP?

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This is one of the most frequently asked questions. It is also one of the biggest
misconceptions. To set the record straight, weight training builds muscle. Aerobic
exercise and a low carbohydrate diet burn fat. The lower your body fat, the more cut
up you will appear. Dont confuse the two activities. Many avid lifters who have built a
solid base of muscle from heavy resistance training, have sacrificed their precious gains
when they, purposely, lightened their weights and increased their repetitions in an effort
to cut up.
It is important to remember that there are two distinct fiber types in muscle tissue.
(A) Fast Twitch (white) Fibers: Lifting heavy weights with
low repetitions stimulate these fibers types best. In response
to this kind of training, fast twitch fibers grow large in size.
(B) Slow Twitch (red) Fibers: High repetitions and endurance
movements (running, cycling, and swimming) work these
fibers best. In response to this kind of training, slow twitch
fibers do not enlarge in size; they become more oxygen
efficient (e.g. Marathon runners legs).
Whenever you switch from low to high repetition training, you switch
from using fast to slow twitch fiber types. This, invariably, results in loss muscle
mass. A better strategy to employ when dieting is to continue training with heavy
weights and low reps while, simultaneously, adding in an aerobic activity like
walking. This will facilitate fat burning while sparing hard-earned muscle.
OVERTRAINING
Lots of free time, an urgent desire to get big, and the commonly accepted belief
that more is better leads to rampant over-training. The thinking process usually is: If
fatiguing the muscle isnt good enough; obliteration is better! And for some insistent
individuals, annihilation of the muscle is the only way to go. Training chest twice a
day, three times a week (with additional daily pushup workouts) is not the way to
optimize pectoral development. Overtraining leads to halted muscle gains (in some
cases, muscle losses), increased risks of injury, and a suppressed immune system.
When a novice lifter who is training three hours a day, seven days a week, comes
to me complaining of chronic fatigue, muscle soreness, weight loss (instead of gain), and
cold sores all over his lips and mouth, the diagnosis is no big mystery to me.
SIGNS OF OVERTRAINING
Insomnia
Irritability
Elevated morning pulse
Increase blood pressure
Fatigue
Decreased appetite

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Depression
Decreased motivation for exercise
Increased injuries, increased cold and flu

BIG AND RIPPED

Whats the most common physique goal of the recreational lifter? Whenever I
ask the question; invariably, I get the same answer, To be big and ripped!
The problem is that its impossible to add lean muscle while, simultaneously,
losing significant amounts of body fat. Either you follow a mass-gaining program and
try to add as much muscle to your body as possible or you adhere to a cutting program
and try to strip off enough fat to give you that ripped-to-the-bone look.
The old proverb, You cant kill two birds with one stone, really is true when it
comes to the art of metabolic manipulation. If you set short-term goals, following the
Yearly Training Cycle that was laid out earlier, youll find that your mind stays sharp,
your body looks great, and the results are continuous.
EGO
Whos the best; the strongest; the biggest; the most daring? I say, whos the
stupidest? The most foolish mistake I witness on a daily basis is the obsession with how
much weight a person can lift. Many individuals pump iron with absolutely no regard to
form, safety, or reality. Its truly amazing that more injuries dont occur. Sadly, the
horrendous muscle tears, torn ligaments, and misplaced vertebrae that do result from
these dangerous practices, invariably, get blamed on the mere existence of a dangerous
weight training facility. Take-home message: Ego has no place in the tool chest of the
serious-minded lifter.
WAIST SHAPERS
Waist shapers are rubber devices that Velcro around the waist, much like a
womans girdle, and are erroneously employed in an effort to shed extra abdominal fat.
Despite rumors regarding spot-reducing body fat, the only real function of waist shapers
is to restrain an already fatty midsection from hanging even further over the wearers
belt. As we explained earlier, it is impossible to spot-reduce fat.
FACT: When fat is oxidized (burnt up for energy), it is removed, equally, from
the entire body.
THE NEED FOR PROTEIN AND SPACING OF MEALS
To the bodybuilder and athlete alike, dietary protein is a precious commodity.
When broken down into its fundamental building blocksamino acidsprotein can be
utilized for the synthesis peptide hormones, digestive enzymes, hair and nails (keratin),
and, most importantly, new muscle tissue. The problem with ingested protein is that
there is no desirable storage facility in the body for use when amino acids are scarce. On
the other hand, fatty acids can be stored in adipose (fat) cells and carbohydrates (as

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glycogen or starch) in muscle and liver cells. However, when the body requires amino
acids, the only available resource is muscle.
Therefore, as amino acid levels drop in the bloodstream, the body cannibalizes
precious, hard-earned, muscle tissue to harvest what it requires. When this occurs, the
body is said to be in a catabolic state. For the bodybuilder wishing to optimize muscle
gains, this becomes a very undesirable scenario.
Instead, to ensure that muscle gains progress only in the positive direction,
consume 5-6 small meals (30-50g protein per feeding) per day. This practice not only
secures an anabolic (or positive nitrogen) state, it also provides the body with essential
raw materials needed to build additional lean muscle tissuethe obvious goal of most
weight trainers, young or old.
THE SODIUM MYTH
Lets get this straight once-and-for-all; eating salt (sodium) does not result in
edema (water retention). Its the hormone aldosterone that is responsible for regulating
sodium balance in the body. When sodium is restricted in the diet, the body invariably
increases its output of aldosterone. When aldosterone levels are elevated, any sodium
that is consumed gets stored (along with a lot of water). This causes bloating. When
moderate amounts of sodium (salt) are regularly consumed, aldosterone levels will
always be low and fluid will never be excessively held onto by the body.
SPECIAL NOTE: People who take prescription diuretics such a Lasix or
Dyazide, to control blood pressure, should NEVER consume a diet thats high in sodium.
WHEN TO EAT AND WHEN TO TRAIN
Lets straighten out this great mystery once and for all.
(A) Cardiovascular (aerobic) training is always performed in a depleted
state either:
1) First thing in the morning (on an empty stomach) or
2) Immediately after a weight training session.
This ensures that fat is used as the primary fuel source.
(B) Weight training is always performed after a meal (usually an hour
after) to ensure that precious muscle tissue doesnt get used as energy to fuel the workout.
Weight training is NEVER performed:
1) On an empty stomach
2) Immediately after cardio or
3) First thing in the morning (unless you eat a meal or drink
a shake, first)

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(C) Always eat a meal following your weight training session. The ideal
window of recovery is within forty-five minutes following a workout.

HOW DO I GET MY BENCH PRESS UP?

The Korean culture has a law of energy movement, Shim-Ki-Hyul-Jung, that
states,
Where mind goes, energy follows; where energy goes, blood follows; where blood goes,
strength follows.

When attempting to solve all problems in the body, we must first concentrate on
the mind. Are you focusing on your workouts? Are you taking enough days off? Are
you distracted by personal problems while doing your workouts? Evaluate your mental
state of mind (in a training diary) prior to your workouts and then take note of the
weights you lift. Eventually, you should notice a pattern developing.
REBOUNDING AFTER DRASTIC WEIGHT LOSS
Dieting is not just about losing weight; its about dropping body fat. If you lose
100lbs in 100 days like some overweight individuals often do, chances are that in
addition to losing body fat, a good percentage of that weight loss is going to be lean
muscle tissue, as well. Its just not possible to lose large amounts of body fat that
quickly. Additionally, drastic weight loss is usually achieved by adhering to
unrealistically low calorie diets that border on malnourishment.
In reality, the real problems for dieters arise once the weight has been lost and
normal eating is resumed. Many of these individuals rapidly regain the lost weight
resulting in a yo-yo scenario of drastic weight loss followed by drastic weight gain.
On analysis, the problem proves to be two-fold.
(1) Most individuals never learn how to eat properlyhigh protein, low
carbohydrates. They just reduce calories. Therefore, when these people
resume a normal high carbohydrate/high fat diet (e.g. honey buns and
chips), all the lost weight just piles back on.
(2) During the crash diet, these individuals lose fat and lean muscle tissue.
Muscle, in the body, is analogous to horsepower (hp) in a car. Which car
burns more gas, a 500hp Ferrari Modena or a 71hp Honda Insight? The
Ferrari, of course! The same is true for people. The ultra-muscular
bodybuilder burns infinitely more calories (gas) than the overweight couch
potato. Why? Its because lean muscle tissue requires tremendous amounts
of energy to sustain it. In other words, the more lean muscle tissue
(horsepower) you possess, the higher your metabolic ratethe rate at which
you burn calories. Therefore, people who have lots of muscle tend to be
awesome fat-burning machines.
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APPENDIX A: Anatomy Charts

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APPENDIX B: Anatomy Terminology

Anatomical Planes
Coronal Plane or Frontal Plane
Sagittal Plane or Lateral Plane
Axial Plane or Transverse Plane

Anatomical Terms

Direction

Medial

Toward the midline of the body

Lateral

Away from the midline of the body

Proximal

Toward a reference point (extremity)

Distal

Away from a reference point (extremity)

Inferior

Lower or below

Superior

Upper or above

Cephalad or Cranial

Head

Caudal or Caudad

Tail, tail end

Anterior

Toward the front

Posterior

Toward the back

Dorsal

Posterior (back)

Ventral

Anterior (front)

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IN-GYM S.M.A.R.T TRAINING

HEALTH HISTORY
BODYFAT ANALYSIS
MEASUREMENTS
FITNESS TEST
WEIGHT TRAINING EXERCISES
COMMON SENSE RULES

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