Certificate in Bodybuilding Contest Preparation IAPC INTERNATIONAL ACADEMY OF PHYSIQUE CONDITIONING The Official Guide to Bodybuilding and Contest PreparationINTERNATIONAL ACADEMY OF PHYSIQUE CONDITIONING Certificate in Bodybuilding Contest Preparation COURSE SYLLABUS SECTION ONE THE SPORT OF BODYBUILDING ‘© Introduction © Profile of Course Designers SECTION TWO BODYBUILDING PRINCIPLES FOR COMPETITORS © Lesson 1 Psychology of Winning © Lesson 2 Monitoring Tools and Methods © Lesson 3 Body Types © Lesson 4 Training Principles © Lesson 5 Nutrition and Diets © Lesson 6 Ergogenic Aids and Supplementation SECTION THREE POSING PRINCIPLES © Lesson 7 Philosophy - Is Bodybuilding Posing an Art? © Lesson 8 Stage Domination © Lesson 9 Posing for the Symmetry Round of Judging © Lesson 10 Posing for the Muscularity Round of Judging = Lesson 44 Preparing your Individual Routine SECTION FOUR THE CONTEST DAY Lesson 12 Manipulation Techniques Lesson 13 Personal Appearance Lesson 14 Contest Day Mind Power Lesson 18 Obtain a Winning Pump Lesson 16 20 Point Check List Lesson 17 Long Distance Contest Travelling SECTION FIVE BODYBUILDING ORGANIZATION RULES & REGULATIONS, ‘Lesson 18 Choosing an Organization and Division + Lesson 19 General Rules and Reaulations © Lesson 20 Judging Criteria © Lesson 24 Drug Testing SECTION SIX EXAMINATION AND CERTIFICATIONINTERNATIONAL ACADEMY OF PHYSIQUE CONDITIONING SECTION ONE THE SPORT OF BODYBUILDING Introduction International Academy of Physique Conditioning (IAPC)Section One ~ Introduction The sport of bodybuilding is one of the most unique activities in the world. A unique sport where the focus is totally on the participants, as scoring does not rely on any skill (although posing requires practise) and luck or chance play no part in the outcome. Furthermore, no equipment is used - no tennis racket, not a round ball in sight. Bodybuilding is seemingly so simple in requirement, yet everything you do and do not do; everything you eat, drink or do not eat and drink and when you do it or do not will control your success. Seemingly a simple sport, yet very few peosle have enough knowledge to enter, or help anyone else enter, a sport that literally changes people. No other sport is based so much on cosmetic bodily improvement, dramatically affecting people beyond the physical and touching them mentally, spiritually and emotionally. Bodybuilding is also a pursuit. It requires knowledge, effort and determination. Few can compete successfully immediately and that is part of its allure. Bodybuilding in the past held an element of the mystic; a path of right forged in the fires of knowledge and time learnt in sweaty dungeons of iron and steel, taught reluctantly and selectively by its mammoth gatekeepers. That was the past. This course moves bodybuilding into the present. Finding all the information you need in one place, changes everything One aspect that has shaped modern life is demand on our time, and hence, we have become impatient for results, Performance in sport has also increased in expectation. We expect to set new records, do thing better and faster. In other sports you may be able to greatly improve your results by using better equipment and exploiting technology. But there is not much you can alter on a pair of posing trunks, so for bodybuilding, information (knowledge) is the sole contributor to achieve faster and better results. Decades ago it was usual for a bodybuilder to train for five years before competing. Today, a competitor expects to be world champion in that time. The knowledge you will learn in this course will enable you to achieve better results, in less time. Secondly, we live in a modern era of ease and obesity. We no longer need to store body fat for survival. We store fat because we consume too much for the decreasing amount of effort we exert. We are becoming fatter, and so more than ever before, those who possess @ muscular trained body are deviating more and more from the norm of mainstream. As the imbalance grows between overweight people and muscular people, so does the desire to be bold and beautiful and for the hopeless to look for hope. The demand for knowledgeable trainers to motivate, educate and lead the world away from ‘Globesity’ and create individual success stories is ever increasing. -41- lnternational Academy of Physique Conditioning (IAPC)Section One ~ Introduction Recently the sport of bodybuilding began moving and growing along a new arterial described as natural or drug free bodybullding. The development and success of drug free bodybuilding is part of the sport's evolution to appeal to a wider number of participants and move away from its former days as almost a hidden, sub-culture activity. In modern sporting terms, the implementation of anti-drug rules represents the consensus of a broad spectrum of society's values that seek to preserve what is intrinsically valuable about sport. This intrinsic value is often referred to as ‘the spirit of sport’; it is the essence of an Olympian; it is how we play true. The spirit of sport is the celebration of the human spirit, body and mind, and the use of drugs is contrary to how we feel about sport. During this course, we will be addressing bodybuilding and contest preparation as it applies to natural or drug free participants. The majority of people undertaking this course will fall into the following categories: + Personal Trainers + Gymnasium and health club personnel * Bodybuilders + Those wishing to compete + People wishing specific knowledge about physique transformation ‘The benefits of satisfactorily completing this course are: + Further qualification/certification + The ability to charge and therefore earn more money + Being privy to 60 years of knowledge and experience + Knowing what works saves your time * Increased client base + General and advanced knowledge to create a bodybullding competitor + The knowledge to prepare and compete yourself + Fame by creating ‘physique champions’ At this time, prior to starting this certificate, I want you to consider what you will do with your new knowledge after completing this course? I remember in my final lecture at university and the Dean of Facility gave us a glowing account of what we had covered and learnt. He asked, “Who here believes they have the knowledge required to put themselves into any situation and handle it successfully?” International Academy of Physique Conditioning (IAPC)Section One = Introduction “That's right,” he answered a bare room without one raised hand. “You may never feel you know enough. But you know more than those who ask, so your first task after you leave this room is to take on the role of ‘the expert’. Repetition is the mother of all learning, But it needs to be your repetition, not the writers. More so today, success requires the learning and implementation of new knowledge quickly. Since you are doing this course, already you have signalled that you want to do this. Effective learning is far more than studying this course bleary-eyed before going to bed. That is just reading. Learning is more effective when it is intensive and you are wide awake. Effective learning means you read it, write it, speak it and hear it. Effective learning means you pay a good price in effort before you own the knowledge. Then you are rewarded, Having ‘paid the price’, you will have a definitive competitive advantage over others who do not possess the specialised knowledge this course contains. It is said that a person does not truly know something, until they can make someone else understand, This valuable course will give you a level of knowledge and understanding that you can use to teach others and thus you will profit on two levels: for your own personal physique development and as a superior coach/personal trainer. Importantly, you will retain more information if you highly value it. Have a clear and vivid picture of why you are doing this course and learning this material. Determine the benefits you are seeking and going to get from possessing it. Do this, and you will intensify and retain more new information and own it. Finally, put what you learn immediately into practise. All of us know and appreciate the phase ‘use it or Jose it’. Plus, it Is reassuring to think of knowledge as ‘one of the few things you will possess in life that does not wear out with use! The shortest route to your new success is to go straight through the challenges you will encounter, Do not wait to start. ©lnternational Academy of Physique Conditioning ([APC)INTERNATIONAL ACADEMY OF PHYSIQUE CONDITIONING SECTION ONE THE SPORT OF BODYBUILDING Profile of Course Designers International Academy of Physique Conditioning (IAPC)Section One ~ Profile of Course Designers Wayne McDonald B.A.Sc. Founder and Co-Director International Academy of Physique Conditioning (apc) In 1980 Wayne McDonald commenced an Applied Science Degree (Physical Education) at Victoria University in Melbourne (Australia) and vividly remembers an early university party. At that time he was a marathon runner, training up to three hours per day. Wayne was in peak training and super fit. The party was during a long, cold Melbourne winter but the opportunity to wear several layers of clothes still did not mask his marathon leanness. When Wayne arrived at the party, those-more-caring girls took one look at his gaunt condition and quickly offered him a warm position near the heater. He recounts, “Here I was, the fittest person in the room, yet I looked almost unwell. My sunken-2yed fragility gave everyone the impression if I attempted to eat a salad sandwich, the sandwich may win.” Some bodybuilders arrived. Call them casual trainers because in comparison to the number of hours Wayne trained, they were casual. But, they radiated a picture of health and vigour that he did not. They looked fantastic. And the same girls rushed over to them, but not out of concern this time. The bodybuilders looked like Wayne was meant to, they looked ‘fit’ and more so, they looked strong and healthy. The Irony made an impact and the reality struck him. To Wayne, this (weight training/bodybuliding) illustrated the perfect fitness lifestyle and representation of what the fitness industry was meant to achieve, Bodybuilding was the future of this industry, its fountain of youth, and Wayne wanted to find out how it was done. ‘@lnternational Academy of Physique Conditioning (IAPC)Section One - Profile of Course Designers The following week Wayne walked into the university gym and asked ten trainers, "How do you get big?” The answer, or more exactly the answers, changed Wayne's life because he got eleven different answers, due to one guy having more than one theory. Wayne thought, why don‘t they know? Wayne's course and degree was modern for the time. The course allowed students to fairly much tailor what they studied and after his experience at the gym Wayne decided over the next five years, he would focus on exercise physiology to find out how muscle grows. In the 1980s studying muscle hypertrophy and acknowledging an interest in bodybuilding was not that popular in the academic world. One lecturer even scoffed the sport was a disease ~ the opposite of anorexia and was psychologically dangerous. However, Wayne's love of weight training, bodybuilding and unusual study topics made him well known at university. In biomechanics he even presented the gravity changes in Sergio Olivia's posing routine as his research paper. And it was profitable. Many companies and government departments approach universities to perform research, product assessment, endorsements and the like. And, the university (lecturers) passed everything onto Wayne. Wayne designed health clubs and ‘gymnasiums for different town councils, evaluated new training equipment and the like. He worked as the university gym manager at $5 an hour but made $80 an hour consulting. From his tertiary studies, Wayne's theories about muscle growth enthralled him to find guinea pigs willing to hand their bodies over and follow his new weight training programs, diet manipulation and supplementation, Unknowingly Wayne created his own personal training business and a successful stable of competitive bodybuilders. Wayne's graduating research paper to the university was, in fact, the world’s largest research on muscle growth and bedy composition in female bodybuilders. The study conducted over the last two of his five-year degree gained publication in several journals worldwide. Wayne had 1g such a become somewhat of an expert. "My goal at this time, and the purpose behind d massive piece of original research, was to continue study in the United States of America towards a PhD in muscle hypertrophy,” Wayne stated. Getting published work would help him secure the best placing in the ‘publish or perish’ world of academia. But then, the Australian dollar nosedived against the US greenback and the dream became financially unreasonable, ‘So what was the exhaustive list of opportunities in 1985 one could pursue after obtaining five years of knowledge of how to build bulging biceps? Wayne lugged furniture on a removal van for the next year while he contemplated what to do with all this specialised knowledge. Wayne had been training bodybuilders for five years now and felt impatient - frustrated at passing on lnternational Academy of Physique Conditioning (IAPC)Section One ~ Profile of Course Designers knowledge at the rate of one person an hour. Wayne wanted a vehicle to pass on his unique knowledge. Through magazines, he knew he could touch tens of thousands. Wayne travelled extensively throughout America interviewing and photographing the top bodybuilders of the day. Picture here with Tom Touchstone, Mr California at Gold's Gym in Bakersfield, CA. Wayne has already perfected his Master Trainer touch to posing! In March of 1987 Wayne McDonald left Australia for the first time, bound for California (USA) and wrote for top bodybuilding and fitness magazines, like Weider's Muscle & Fitness. This gave Wayne the vehicle to meet and get to know the world's top bodybuilders and identities Including Joe Weider and even Arnold Schwarzenegger. Wayne interviewed and photographed Mr and Ms Olympia’s. He squeezed in time to include a few up-and-comers, like Lee Labrada Previously in Australia, Wayne had written for both Australian and English bodybuilding magazines and felt there was room for a better local magazine in Australia. From Melbourne, Wayne received a job offer to manage a government operated fitness centre that he had previously designed while at university. So at 24 years of age, Wayne McDonald returned to Australia, opened the gym and this job financed the launch his own REPS Bodybuilding Australia magazine (1987-1993). In the role as the publisher/editor of REPS, Wayne realised the true depth and negative role drugs play in sport. Wayne points out, “I'm not preaching about the multitude of possible health problems. Simply, drug use reduces the challenge and intelligence in sport. When a bodybuilder can take drugs, drink milkshakes and still get ripped, it takes away the need to fully understand nutrition. When an athlete can take drugs, train and recover faster, it takes away the need to fully understand how their body functions. In fact, for many drug using athletes the challenge and intelligence becomes the drug taking.” Wayne does understand the motivation for athletes to take drugs - to be the best. He says, “I understand the frustration to improve, which makes an athlete who wouldn't take aspirin for a headache, buy steroids from a drug dealer. However, I studied physiology not pharmacology, because I love sport.” So in 1991, when Wayne was approached to develop natural bodybuilding in Australia, he was ready to take the challenge and make a difference in the sport of bodybuilding. Wayne relished International Academy of Physique Conditioning (IAPC)Section One - Profile of Course Designers the opportunity to create an organization, the Australian Natural Bodybuilding Federation (ANBF) from the ground up. On a blank piece of paper he planned a bodybuilding organization calling upon the ten years of experience from training bodybuilders, judging contests, attending hundreds of other bodybuilding shows and receiving a further four years of feedback from the readers of REPS. He was aware, if the sport was to grow, the next step was to build credibility. Wayne wrote a comprehensive drug policy and argued to a reluctant International Olympic Committee (IOC) drug testing arm to step up to the plate and test bodybuilding. Wayne was officially recognized as the World Vice-President in 1998 for the International Natural Bodybuilding Association (INBA) and in 1999 joined with some 20 other countries and changed the name of the ANBF to the INBA. Over the past 15 years Wayne has aimed to be innovative, make the sport appealing by creating the excitement of change. He has looked to keep the sport evolving and moving with the times. Wayne commented he believes the vast majority of bodybuilding organizations at least try to be similarly responsive today: they have to be to survive in an organization-saturated industry. “I believe now, as I did in 1991, the sport is ready for a new wave of growth.” “The next generation of progress will not solely rely on organizational or contest development as it did over the last decade. Bodybuilding evolution will be created from developing education programs to expand the number of trainers who have knowledge of the sport and ability to create competitors,” stated Wayne. More qualified trainers in bodybuilding equals more troops on the ground, more voices in the fitness industry. If magazines were the vehicle to pass on knowledge in the 1980s and 1990s to tens of thousands, the internet and this bodybuilding course can multiply this effect. Wayne is more excited than ever before about the future of bodybuilding and the release of this Certificate in Bodybuilding Contest Preparation; the net result of his 30 years of study, knowledge and experience. -4- International Academy of Physique Conditioning (IAPC)Section One ~ Profile of Course Designers Richard Hargreaves Founder and Co-Director International Academy of Physique Conditioning (maeci. In brief Richard Hargreaves is a former Mr Australia (1984) and currently heads www. ironpower.biz sports nutritional supplement company. Over the last three decades Richard has owned two bodybuilding gymnasiums, promoted a number of bodybuilding shows including the National Amateur Body Builders Association (NABBA) World Championships, held the position of vice president for the Victarian Fitness Industry Association Inc. Committee member for the Fitness Victoria (a government represented body responsible for self regulation of the fitness industry including training accreditation of fitness leaders and minimum Industry Standards - Code of Ethics). Richard is a qualified fitness leader and intemational physique judge. He has written numerous articles for Australian Ironman Bodybuilding magazine, Fitness Australia, Personal Trainer on the Net, Fitness Network Australia, Blitz Martial Arts magazine and Australian Musclemag, and appeared on Television and radio as a fitness expert. He has also designed more than a dozen functional foods, drinks and nutritional supplements. It all started for Richard as a young boy sending off every mail order muscle coupon he came across for more information on building his physique. The advert that captured his attention the most was for the Charles Atlas Course, the one that showed the classic cartoon of the skinny guy getting sand kicked in his face and the macho bully walking away with his girlfriend. ‘International Academy of Physique Conditioning (IAPC)Section One - Profile of Course Designers Richard recalls, “I started training at around 10 years of age with the Charles Atlas mail order muscle building routine although the inspiration for this started much earlier. I remember as a kid going to the newsagents every Saturday morning with my father. While he was buying his hewspaper I would ogle at the muscle magazines on the shelf. Magazine covers with photos of men with huge arms folded across their chest and the most unbelievable pecs (for the time anyway ... and for me!) and women wrapped around their legs! These images planted a seed in my mind; that one day I would look like that and I would have big muscular arms, broad shoulders and a V-shaped back. I too, wanted to have girls hanging off me. Even at that young age I absolutely loved and adored females! I'm being very open and honest here, but that would have had to have been my major motivation for building a fantastic physique. I wanted to be attractive to girls!” Richard followed his Charles Atlas routine religiously for many years, never missing a workout. The routine he followed for ail those years involved no weight training. The resistance was provided purely with body weight (chin-ups, single leg squats, push-ups, headstand push-ups, etc.) and isometrics. Although the training system did not build the massive muscles Richard was after it did provide a phenomenal base of core stability strength and balance. “I remember I would get in the occasional tussle with other guys at school (all part of growing up) and how guys bigger than me would quickly back off when they discovered I was much stronger than I looked or they had imagined.” He started his first job at 19 years of age as an apprentice graphic artist/photo-retoucher and for the first time could afford to join a gym. “I knew that to take my body to the next level I had to start pumping iron. I will never forget how the gym manager almost fell off his chair when I said my goal was to win Mr Australia. After he stopped laughing and gained his composure, I was left with even more determination and resolve to achieve my lofty goal than ever before,” said Richard. Six years of solid training later Richard achieved his goal of winning a Mr Australia title, The year was 1984 and by this time his whole life was dominated with bodybuilding, physical fitness and the gym. His life revolved around the gym scene. if he was not training, he would be reading a bodybuilding magazine or helping someone else train. Increasingly he found himself working part time at the gym, writing programs and diets for others. He constantly had in the back of his mind his next goal which was to have his own gym. Part of the plan was to win a Mr Australia title and then use this credential to successfully market a bodybuilding gym. The first part of the plan had been achieved and two years after winning the title he had saved enough money from working two jobs (graphic artist and gym instructor) to buy his first gym. It was a International Academy of Physique Conditioning (IAPC)Section One ~ Profile of Course Designers run-down affair, not making any money because of neglect but full of potential (he got it for a song). Others had looked at it and could only see a dirty pit whereas Richard could see a goldmine. Within a couple of months he had totally turned the business around and into a very profitable verture. Richard recalls, “At that stage, I had no experience at marketing. I Just knew if I gave the people what they wanted, at the right price, they'd join. The aym membership quick y swelled from a couple of hundred to over one thausand. All I did was re- equip the gym with decent equipment, laid it out properly, cleaned it up and offered great service in the way of training programs and diets that gave fast results. Word of mouth advertising did the rest." This new found lifestyle as a gym owner felt right for Richard and so he quit his well paid graphics job and focussed on developing the gym up even further. Two years later he opened a second gym; much larger than the first. This second gym was from scratch. "I built it from the ground up by converting a 7,650 square foot factory into a fitness centre. It was aptly named The Fitness Factory. The weights area alone was over 5,000 square feet, the whole floor completely ccvered in 1.5 inch thick conveyor belt rubber. This was a heavy duty’ gym in the truest sense of the word and one of the largest in Australia for the time,” said Richard. Many world champions trained there: Bronwyn O’Brien, Leisa Campbell, Irene Nicole, Charles Clairmont, Sonny Schmidt, Gary Lewer, Pat Cash, Simon O'Donnell, Merv Hughes, Nicole Provis and Todd Woodbridge to name a few. Of course, there were also many local bodybuilding champions training along side the stars. By this time, Richard was driving around in a red 911 Porsche, having a great time In general. He became vice president of the Victorian Fitness Industry Association Inc, committee member for Fitness Victoria and went back to school for a year to do the Fitness Leaders Certificate. Richard had loads of hands-on, practical knowledge and experience but wanted some formal qualifications to further his career. He then did a Certificate in Advanced Nutrition and numerous other courses. Throughout this time he was regularly promoting NABBA bodybuilding shows, Including the 1991 Professional NABBA World Championship won by the 1983 Mr Olympia, Samir Bannout, Hargreaves advanced to become a qualified international physique judge, judging many local and national bodybuilding shows including a world championship. Richard has personally trained over 9,800 clients one-on-one during his career as a personal trainer/gym owner. He has trained world class bodybuilders, Olympic athletes, world renowned martial artists, international celebrities, movie stars, TV stars, radio stars, sport stars, dancers, Fs Clnternational Academy of Physique Conditioning (IAPC)Section One ~ Profile of Course Designers millionaires, successful business people, boys, girls, mums, dads, elderly, injured/rehabiliation/disebled, workers, unemployed and many homemakers (both male and female). Richard held a regular radio spot for a year on Gold 104.3FM (Melbourne - Australia) with Gavin Wood on Monday nights discussing fitness training, diet and supplements, He has also made numerous TV appearances discussing bodybuilding and fitness related topics and has performed as an extra in several dozen TV shows and movies including Mr Nice Guy (1997) with Jackie Chan. Richard has written for numerous publications including: Blitz Publication’s - Australian Ironman Body building and Fitness magazine, Women’s Health & Fitness Australia, Blitz Martial Arts Magazine, Australasian Taekwondo, International KickBoxer; Robert Kennedy's Australian Musclemag; Personal Trainer on the Net; Personal Trainer Network and authoring several fitness related books and posing as a fitness model for an untold number of other books and magazines. Richard is currently chief executive officer of Ironpower Australia a bodybuilding sports nutritional company that he founded in 1996 and now runs with his Filipina wife, Christine, “The chief reason Wayne and I joined forces was to write this bodybuilding certificate course because there is lots of information, websites, courses, systems, diets etc. relating to fitness, bodybuilding and the like in general, but nothing specialises in a step-by-step blueprint that covers all the nitty gritty aspects of what a bodybuilder needs to do and know to compete and have a chance at winning a contest,” said Richard. “In short, a complete Certificate in Bodybuilding Contest Preparation. Between Wayne and I (who I met and became friends with ‘over 25 years ago), we have collectively 60 years of unique experience In the field of contest readiness and preparation. This enables the two of us to authoritatively cover all aspects that a ‘competitive bodybuilder needs to know from motivation, training, diet and supplements, right ‘through to posing, presentation, judging, and drug testing and even how to part your hair on ‘the day! Nothing has been left to chance in detailing how to prepare a competitor for their first ‘or last bodybuilding show.” -B- International Academy of Physique Conditioning (IAPC)INTERNATIONAL ACADEMY OF PHYSIQUE CONDITIONING SECTION TWO BODYBUILDING PRINCIPLES FOR COMPETITORS. Lesson 1 Psychology of Winning Olnternational Academy of Physique Conditioning (IAPC)Prpper 10. Lesson 1 Section Two ~ Psychology of Winning Lesson 1_ Psychology of Winning Introduction Attitude Ten positive attributes of a bodybuilding champion Developing your mental muscle — Step One — Step Two — Step Three — Step Four Visualise — Visualise tip "In your mind it is always NOW" — Best times to visualise Meditation — Meditation Visualisation Technique Present Moment Awareness (PMA) The mind plays tricks Sneaky Tricks - otherwise known as mind games Defence tactic to reverse mind games -1- @laternational Academy of Physique Conditioning (APC)Lesson 1 Section Two ~ Psychology of Winning "When your vision is powerful enough, everything else falls into place: how you live your life, your workouts, what friends you choose, how you eat, what you do for fun. Vision is purpose and when your purpose is clear so are your life choices. Vision creates faith and faith creates willpower, With faith there is no anxiety, no doubt - just absolute confidence.” Arnold Schwarzenegger Introduction You often hear the mind is your greatest asset towards achieving every goal you have in life. There have been thousands of books (if not tens of thousands) written on the power of the mind. Yet do any specify how to harness mindpower for bodybuilding success? In this chapter we will show you precisely that. Your mind can be your secret success weapon; your ally on your assault to become successful in the sport of bodybuilding. This chapter is devoted to the bodybuilding student to learn the precise procedure on how to apply and develop ‘mental muscle’ towards bodybuilding success. The contents of this chapter are deadly serious towards the successful accomplishment of your mission. I cannot emphasise this enough. I have used these exact techniques myself to win big titles. Although I have to admit I did not consciously realise at the time, the power and significance of what I was doing. It was only years later when I studied psychology and the power of the mind that I realised “the power of the mind” was not some fabricated cliché, but an amazing reality. All successful people use the power of the mind either consciously or unconsciously, By unconsciously I mean they have been lucky enough to have naturally developed a success-consciousness, They automatically think in ways that brings about success without planning the process. If you can harness the power of your mind and combine it with knowledge, physical discipline and persistence you will be a winner, no question, no doubt. With these techniques and even without great physical genetics, you have the potential to win or place highly. Either way, you will be a winner. In this chapter you will learn the reason why one person becomes a champion and the other does not. You will also learn the importance and purpose of geal setting, how to re-program your subconscious for success and the reason we behave in the ways we do. 2- International Academy of Physique Conditioning (IAPC)Lesson 4 Section Two - Psychology of Winning Attitude This is where it all starts. The correct mental outlook is vital. It can propel you to success - just as the wrong one can keep you doomed to failure. Champions have a winning attitude and this is one of the reasons for their success. 4 It is not because they are Champions that they think like Champions, but . lather they think like Champions and so they become Champions, As the great personal development trainer Zig Ziegler emphasizes - “Your attitude will determine your altitude”. The right attitude creates heightened motivation and this is the state of mind in which you can literally perform miracles transforming your body, life and circumstances. So what is the right attitude for success? It is one that realistically assesses a situation and then creates and carries out an action plan to achieve it. Your attitude is a composite of your thoughts, feelings and actions. To win a bodybuilding contest or achieve the highest placing for your current physical condition, you need to think like a winner, feel like a winner and behave like a winner, even before you have actually won anything. Do not mistake this for being arrogant and conceited (egocentric) but a healthy confidence that accompanies you, whatever you are doing. Ten po: What are the qualities that make a bodybuilding champion? Although as humans we are all ive attributes of a bodybuilding champion unique, champions share some common traits (qualities of personality) that are not seen in others. By learning these traits and applying them, you too, can greatly increase your success and put you on track to becoming a champion. 1. Bodybuilding champions love bodybuilding Bodybullding champions eat, sleep and talk bodybuilding. There is not anything they would much rather be doing. For them training and dieting are a passion, Not hard work and drudgery as it appears to others. They cannot wait to get down to the gym for their next workout. In fact they have to bridle their enthusiasm so not to over-train. 2. Bodybui Bodybuilding champions know where they are going and have a burning desire to get where ing champions set goals and have a burning desire to succeed they are going. They have a plan. They plan their workouts. They plan what shows they will -3- ‘International Academy of Physique Conditioning (IAPC)Lesson 1 Section Two ~ Psychology of Winning enter. They have short, medium and long term goals. All written down and with deadlines e.g. I will weigh 80 Kg on the 1st January. No airy-fairy dreams, but specific, measurable goals, outcomes and objectives. 3. Bodybuilding champions visualise and feel success long before it happens Champions build vivid mental images of the way they want to look and the way they want things to be before it becomes a physical reality. They picture in their mind’s eye, over and over hundreds of times, how they will look on stage. They do not picture their fears (e.g forgetting their posing routine) only their goals. They ‘see and feel’ themselves receiving the winning trophy, getting congratulated, hearing the applause. They picture themselves at the gym having a great workout or eating the right foods, over and over in their mind. They do this so often that the mental picture becomes so clear that it becomes a physical reality. Their subconscious mind accepts them as real and directs the athlete to do all the right things at the right time without conscious effort and the mental picture becomes a physical reality. 4. Bodybui 9 faith in themselves jing champions have a positive mental outlook and an unwave: Every bodybuilding champion will encounter obstacles on their way to greatness. Injuries, mistakes and other setbacks are ‘par for the course’, They are part of the journey. Champions understand this and do not allow minor ‘hiccups’ to distract them. They maintain an unwavering faith in their ability to succeed and overcome all the challenges they come across. They take everything in their stride. A champion’s mind-set always looks for and finds the silver lining in every cloud (obstacle) and uses setbacks to propel themselves to greater success. 5, Bodybuilding champions use failures to learn Bodybuilding champions they know that for every method, technique, diet, system they try that does not work they are one step closer to discovering what does work. Thus every experience is a positive one: they either learn how to do something, or find out how not to do it. They do not beat themselves up over mistakes but view it as a necessary part of their education. 6. Bodybuliding champions surround themselves with positivity The most famous of all bodybuilders, Amold Schwarzenegger said, "I have nothing to do with negative relationships. I stay away from negative influences. I have no time for negative thinkers and pessimists. Such people will suck you dry until you have become as pessimistic as they are. Then you will have not just one but two losers.” 4. lnternational Academy of Physique Conditioning (IAPC)Lesson 1 Section Two - Psychology of Winning In contrast, positive people fuel your own desires to achieve. Their beliefs and actions inspire you. One of the most positive bodybuilders I ever met was Jake Body by Jake Steinfeld. T interviewed Jake for the bodybuilding magazine REPS I was about to publish, at his multi- million dollar home in Bel Air, California. When I entered the house, before I even saw him, his positive energy was like a magnet drawing me to where he sat. At one stage during the questions he stopped to tell me, "It’s nice to admire people, but never emulate anyone. When you emulate somebody you try and become them and there is only one Arnold, one Jake. And only one ‘you’. Admire what people do, and then go and do it better.” Tasked him why he got at up at 2.30 am every morning to train. “Wayne, I have to tell you, I only sleep three hours a night, The next day is always going to be so exciting, I can’t sleep any longer,” said Jake. The interview was an extraordinary time listening to someone who made everything positive. As a 16 year old boy, lifting dumbbells in his bedroom, he would train with headphones listening to a continuous taping of a standing ovation from Frank Sinatra's I dia it my way. “So, in front of a skinny mirror in my bedroom, I'd do bicep curls and make believe I was in front of 100,000 applauding fans, said Jake.” Finally when I left his house, he called out to me, "Wayne, if this magazine fails, just remember it was the magazine that failed, not you. You're going to be successful.” In the Journalism game they say you always get your best quotes when the interview is over, Jake's final words were incredible and lasting. I continue in life thinking about them and believing although what I do may fail, I never will. (Wayne McDonald) 7. Bodybui Bodybuilding champions never skip a meal, never skip a workout, and never opt for the easy jing champions are disciplined, consistent and persistent way out. They do what needs to be done, when it needs to be done, no excuses. Bodybuilding champions have faith in their ability to succeed. They might try a different approach, but they never give up. They know a ner never quits and a quitter never wins. 8. Bodybuilding champions know how to concentrate Bodybuilding champions focus on their goals and the job at hand. If they are in the gym training, their eyes are not flitting around seeing what others are doing. Their attention is focused with unwavering precision on the present moment and everything else is shut-out from their consciousness. They allow nothing to distract them. -5- International Academy of Physique Conditioning (IAPC)Lesson 1 Section Two - Psychology of Winning 9. Bodybuilding champions constantly strive for improvement Bodybuilding champions look for better training methods, diets and other ideas to further improve and accelerate their results. They are never satisfied unless they are making incremental improvements to their physique, training methods, diet and systems. 10. Bodybi Bodybuilding champions are prepared to do whatever it takes to achieve their goal. ing champions go the extra mile Perspiration and hard work go hand-in-hand with goal setting, visualisation and a positive mental outlook. Bodybuilding champions continually and habizually go the extra mile, do another 10 minutes on the treadmill, train when they do not feel like it and stick to their diet when everyone around them Is enjoying ice-cream. _Cadetons' bess loss adeeb Baty Apart from the first poifit, the 10 attributes of a champion bodybuilder can be learnt and cultivated. They will become part of you, the NEW YOU! As a trainer, teaching and instilling these ten attributes will be part of your mission. Too many bodybuilders go through the motions, without ever realising their full potential. Where the mind goes, the energy flows. Following is how you can DEVELOP YOUR MENTAL MUSCLE and soar above the pack! Developing your mental muscle The first step to developing ‘mental muscle’ Is to take control and responsibility of your thinking. Ask yourself the question - if 1 am not in control of my thoughts, then who is? We are literally creatures of habit. We habitually do whatever is programmed into our “subconscious. The trick is to become a.master of good habits rather than a slave to bad habits. (One bad habit is blaming others and outside circumstances when you get buffeted and knocked-off course, tha hand, to build the best body ever. just part of life, do not blame or shame. Just get on with the job at Do not give anyone power over your thinking. Your thoughts ere the only thing in life that you can have 100 per cent control over. Do not think ‘he made me angry’ for in fact only you can make yourself angry. Take control of your thoughts, and gain control of your emotions and you will stay on course. You will not break your diet because you feel depressed for example, or skip a training session because you feel too upset to train. It is very easy to allow outside circumstances to knock you off course, many people live their whole lives this way and go through life dissatisfied with their level of achievement and yet do nothing about changing their ways to improve their results. -6- Olnternational Academy of Physique Conditioning (IAPC)Lesson 1 Section Two - Psychology of Winning Step One: Make A Definite Decision To Change If you think you could do with a mental software upgrade, you are not alone. Most people go through life running on mental programs that have been there since childhood. Take responsibility today for what is going on inside your head. Change past self-defeating habits with new behaviours that lead to success. Here is how (the following method is attributed to one of the Founding Fathers of the Uni It is known as the Benjamin Franklin checklist. 1d States of America and inventor, Benjamin Franklin). Draw a line down the centre of an A4 sheet of paper. In the left column write all the benefits you will derive if you were to change. In the right column write all the things you will miss out on and have to deal with if you do not change. Do not stop wrting until you have dozens of reasons. If you do not have dozens of reasons to change then you will find it harder to get out of your old habits. Do not worry about how absurd some of the reasons may seem. If you thought of them, then they must have some significance. Do not judge them. The rationale behind requiring so many reasons for change, is that the more buttons we push on your neuron pathways, the easier it will be for you to achieve this change. Those that are ready to change will do this exercise and they will be successful. Step 2: Set Yourself Some Goals For example a goal could be: I will weigh 80 Kg on the 1st January; I will have 10 per cent body fat on the 10" of June; I will bench press 200 Kg by Christmas. Be specific. Your mental software requires specific instructions, just like a computer. Make your goal realistic and achievable, especially when starting out. An example of an unrealistic goal would be to become an Overall Natural Olympia Champion at the age of 65. The most important thing which is derived by goal setting is not in achieving your goal (although this is a welcome reward) but the ‘mental muscle’ growth that occurs as you strive towards It. Developing ‘mental muscle’ not only improves your physical performance it raises your self image. Step 3: The importance of self image Your self-image is determined by the beliefs you hold about yourself. + What beliefs do you hold about yourself? + Do you see yourself as a success or a failure? + Do you see yourself achieving your goals or not? ‘+ Do you think of yourself as a hard trainer, a hard gainer, a fat person, a muscular person? ‘+ What thoughts about yourself will you need to develop in order to become the person you wish to be? @Incernational Academy of Physique Conditioning (IAPC)Lesson 4 Section Two - Psychology of Winning In order to become the person you wish to be you need to see yourself In your mind’s eye (imagination) as that person. Not in the future tense but in the present tense - as if you were that person now. The mind only works in the NOW or present tense. In the mind it is always NOW. The past is always a memory ~ it has gone, even as you read these words, what you have just read is now the past. It is just a memory. The future Is just an idea, it does not yet exist. When it occurs, it is the present. The future is in your imagination. In your mind it is always NOW Know that by thinking of your goals in the present tense is sowing the seeds for success. Realise that although it may not be visible in the outside physical world yet, you are setting up the circumstances to make it happen. You are forming neural pathways that will lead to the achievement of your goals. a ( step 4: Using pain/pleasure principle for goal achievement \paepetf/pieasure principle works like this: we are habitually attracted to pleasure and repelled from pain. More correctly, we are driven by our perception of what will provide pleasure and our perception of what will cause pain. In essence It is not actually pain or pleasure that is directly driving us, but rather our thoughts about pleasure and pi To change instantly, start connecting pleasure to the habits that you will need to achieve your goal and connect pain to the habits which are self-defeating e.g. if you wish to build muscle and you are an ectomorph (naturally skinny) you will need to eat more. If your downfall in the past has been to not eat enough because you find it too hard or uncomfortable start connecting the pleasure of how you will look after a few weeks of solid eating and the pain of not achieving your goal to not eating enough. Similariy, if fat loss is your goal, then if in the past you have connected more pleasure to eating the wrong foods start connecting pleasure to achieving your goal and eating the right foods. Likewise connect pain to not achieving your goal and eating the wrong foods. Tip: Every time you break a bad habit, replace it with a good (goal achieving) habit. If you do not, another bad habit will quickly replace the old one. For example, if you give up an hour of ‘TV per night, do not replace it with an hour on the Internet (the modern-day TV). An excellent habit to replace TV would be something like having a muscle-recovering bath each night or stretching before bed. Such habits will make you feel better physically, make you feel better about yourself and take you closer to your goal. 8- Olnternational Academy of Physique Conditioning (IAPC)Lesson 1 Section Two Psychology of Winning T cannot overstate the importance of thinking and feeling how you would, if you had already achieved your goal. See and feel yourself walking along a sandy beach with the wind in your face and the sun shining on your tanned, muscular, contest-winning body. See yourself ‘onstage collecting your first place trophy and hear the crowd clapping. Make it seem real in your imagination. We are driven by our perception of reality. Do not worry that it is not yet real in the physical world, Just as a seed needs time to grow, so too does a thought. Arnold ‘Schwarzenegger, the most successful bodybuilder of all time makes numerous references to the power of mental visualisation. He regularly pictured his biceps as peaked mountains while he trained them Renowned plastic surgeon, Or Maxwell Maltz highlights in his excellent book Psycho Cybernetics the supreme power of the self-image. Dr Maltz found that plastic surgery was useless at improving the quality of a person's life unless the patient was able to change their self-image. With this understood, you should be ready to get started on the practical aspect of applying the things you need to do in order to achieve your goal. First off, you need to establish clearly in your mind exactly what you are trying to achieve. Visualisation Picture your goal. Build a clear mental picture of what you are trying to achieve. Visualise both subjectively and objectively, In other words visualise as if you were watching a TV screen with images of the "you’ that you want to be playing on the screen (objectively) and also visualise at other times as if it were actually happening as viewed through your eyes (subjectively). As a result you will experience the situation as if it were really happening in the now, which is a. very powerful thing to do. As well as visualising your end goal also start seeing yourself in your mind’s eye successfully doing the things necessary to achieve your goal e.g. training hard and consistently, sticking to your diet. Now, take an honest look at you present state. Take a good, hard, long look in the mirror. You do not need calipers, scales etc, (valuable as they are) to tell you are not where you want to be physically. But you must truly accept your present condition as your responsibility and not blame the world and outside forces. YOU are in control - YOU just need to be reminded or shown how. And, YOU are allowed to laugh at yourself (it is better than crying). In fact the more dissatisfied you can make yourself feel, the more motivation you can create to get into action and do something about it fast. Do not be discouraged though, the fact is if you are doing this first step, then you can do the next step and so on until voila you have done it and you will be -9- International Academy of Physique Conditioning (IAPC)Lesson 1 Section Two - Psychology of Winning looking at the NEW YOU. Remember, by the inch it is cinch, by the yard it is hard. So just take one step at a time and everything else will take care of itself. Remember, Rome was not built In a day (although I think it was burnt down in one!). But you will not be fiddling about anymore. ‘The more dissatisfied with your present state, the greater will be the motivation to get into action. Build the picture in your mind now of the 'you' that you want to be. Make it realistic and remember you must believe it before you can have it. Not the other way around as most people think. Most people have to see something first before they can believe it, but one of the secrets to success is that whatever you can mentally visualise and believe to be possible (so long as your belief is built upon an accurate evaluation of the situation) will come true. Important visualisation tip "In your mind it always NOW" Make sure your visualisation Is in the now. See, feel, hear, smell, taste in your imagination as if it where real. The subconscious cannot differentiate from reality and something vividly imagined. The more sensory rich you make your visualisationss, the sooner they will be reflected back to you in life. Start seeing yourself doing the things the new you will be doing. See and feel how people react to the new you. Once again, make it real. You might imagine yourself lying on a warm tropical beach, with the sun beaming down upon you and a gentle breeze blowing. Hear the waves and some seagulls in the distance. Smell and taste the salt in the air. Now get up, hear the gasps of astonishment coming from a nearby admirer. Walk to the water feeling really good about the way you look. Another scene could be to see yourself onstage in a line-up with other bodybuilders. You look outstanding! Hear your name get announced by the compere as the first place winner. See yourself proudly accepting the first place trophy and holding it above your head. Hit a few winning poses. Keep building upon the picture adding finer and finer details, to make it appear more real in your imagination, Best times to visualise Three ideal times to run your winning mental movies are (1) tefore sleep while lying In bed each night, (2) before arising each morning while still in the drowsy state and (3) when you are doing your fat burning aerobic work, such as running. Doing it while running is very effective because not only does it occupy your mind with something worthwhile, it may take your mind off the repe' ive boredom and monotony of running, Focusing on the successful achievement of your goal will have a huge impact on your results and it also stops you from using your mind (or rather letting your mind use you) by thinking of negative things and all the things that can go wrong. Allow your mind to dwell only on what you want, not what you fear. -10- Olnternational Academy of Physique Conditioning (IAPC)Lesson i Section Two ~ Psychology of Winning Meditation A fourth and very powerful time to run your mental visualisations is during meditation. I am going to give you a powerful technique not only to help you achieve your bodybuilding goals but also every ether goal, This technique will also dramatically improve the quality of your life by removing stress. Meditation Visualisation Technique Lying flat on your back on the jloor, arms to your side and legs slightly apart, place your attention on your breathing. Do not try to control it, just focus your attention on it, Be aware of each breath in and each breath out. Feel your lungs fill and then empty. Feel your chest rise and fall, Feel the air moving through your nose and then out. As thoughts enter your mind, Just let them go and bring your attention back to your breathing. Do not try to do or think of anything, just be aware of your breathing. After approximately 10 minutes, you will enter a profoundly relaxed state. Your brain wave frequency will slow down. Instead of producing predominantly beta waves (those which characterise an alert, awake state) your brain will start producing alpha and theta waves (characteristic of a relaxed body and alert mind). Once you have reached this calm but alert state (and not before), start running your mental movie in your mind as sensory rich as you can imagine. Use this technique daily to rapidly accelerate the achievement of all your goals. To recap on what we have covered so far: + Establish and accept your present level of development as your present reality + Make a conscious decision to change (improve) + Build @ new image of the way you want to look + Make this image real in your mind. Make it vivid, all encompassing and in the NOW as if it was really happening So we now know where we are and where we want to go. But how do we get there and how do we stay on the path? The following techniques are your tools. Present Moment Awareness (PMA) PMA - present moment awareness is our next secret weapon, Your only challenge is to keep your awareness in the present. Do not allow the mind to entertain the past or future. Keep your conscious attention supremely situated in the present moment. If you are chopping wood, chop wood. If you are pumping iron, pump iron. Do not be concerned about anything that has happened in the past. And do not be worried or bothered about the infinite possibilities of the future, Just focus on what you are doing. Now, the worst thing you can do and this is how i: ©lnternational Academy of Physique Conditioning (IAPC)Lesson 1 Section Two ~ Psychology of Winning most people behave, is to be doing something, such as exercising, while your thoughts are worrying about something totally unrelated and out of the now e.g. resenting the past or being fearful of the future. DO NOT DO THIS! You will sabotage yourself if you do. Stay present. Remember, you can only keep your conscious attention focused on one thing at a time, even though your mind may flick from one thought to another with lightening rapidity. Accept mentally whatever you are doing. All stress goes when you stay present, Sometimes you may feel quite uncomfortable. Accept this too as your reality. Do not resist it. Just feel it in your body. Do not think about it, just feel it, It will pass. And you will soon be feeling fantasti Become aware of habitual ways of behaviour, which you may not have had any control over in the past. ‘The good news is that you have always had the power to be in charge, even if you did not realise this fact and as you awaken to this fact, your control will become greater. Your negative self-defeating thoughts and feelings are not you. They are connected and part of you only as much as you choose. You are merely holding onto them. Hold a pen in your hand. squeeze It as tight as you can. Now let it go, It falls from your hand. You did not have to try, you just did it. Now you can do a similar thing with negative thoughts. Jhink of these thoughts as the pen you just let go of. Ask yourself Cai] let go? Then ask yourself, wil) I let ‘go? Finally ask(When} Repeat these questions to yourself a number of times until you realise the futility of Ge me thoughts/emotions and you realize that you can virtually let them go in an instant once you become aware of them. This technique reminds you that you are in control and have the ability to choose to harbour negativity or simply let it go. The pencil represents the negative thoughts and feelings you are holding but you have the ability to release them just as easily and fast as dropping the pen. Know that by thinking of your goals in the present tense is sowing the seeds for success Realise that although it may not be visible in the outside physical world yet, you are setting up the circumstances to make it happen. You are forming neural pathways that will lead to the achievement of your goals. This is a powerful but simple method to help you let go of bad habits, limiting behaviors and other negative forms of thinking and behaving. The mind plays tricks Anyone that has been training for some time will understand exactly what I am about to explain. Those who are newcomers to the sport pay heed because your time will come to experience the frustrating phenomenon I am about to explain. This way you will know what is happening when it hits you and how to overcome it. I will use an example to best explain, You have been training and dieting hard for weeks, maybe months. You get up one morning, look -12- International Academy of Physique Conditioning (IAPC)Lesson 1 Section Two ~ Psychology of Winning in the mirror and see a fantastic physique, muscular, well proportioned and defined. You think, “Fantastic! I’m there!” You go to work, feeling good all day about how well you are shaping up. You fi physique. You get home, strip off your clothes and go straight to the mirror and what do you see? SHOCK, HORROR. You look terrible, smooth, flat, unbalanced. What has gone wrong since h work and rush home before the gym to have another look at your fantastic this morning? How can this be possible? How could your appearance have changed so dramatically in such a short time frame of only hours? By the way, this phenomenon is very widespread; I have discussed it with dozens of trainers who have experienced the same. There are three possible causes: + You have changed but body fluid has increased or moved to the skin during the day. * You have not changed at all but the lighting has ~ lighting has a profound effect on how you “look.” + You have not changed at all physically but your mindset has. Let me explain the last point, After viewing yourself looking “unbelievable” in the morning, all day your mind worked on this image both consciously and subconsciously, below your conscious level of awareness. Due to your extreme desire to achieve your physique goal you started to build a mental picture or image of yourself that was “larger than life,” better in fact than the image you viewed that same morning (the one In which you saw yourself as looking fantastic). When you viewed yourself again later in the day you became disappointed because the image you were viewing did not match your expectations of the one you were seeing in your imagination. Your appearance in reality had not changed at all, what had changed however, was your perception of reality. Over the course of a few hours you had unconsciously built a mental image better than you actually were. The consequence was next time you view yourself you felt disappointed, you felt you have gone backwards. Relax. You have not gone backwards at all. You have just experienced a phenomenon ail your competitors will be experiencing too but now you have a competitive advantage. You do not have to feel down because you know what is going on. You will not feel like throwing in the towel and giving up or be on an emotional roller coaster ride either. You will stay in control and go off to the gym that night and have the workout of your life! I dub this condition “Olympus Imaginationus”! It took me years to discover this for myself. -13- International Academy of Physique Conditioning (IAPC)Lesson 1 Section Two ~ Psychology of Winning Sneaky Tricks - otherwise known as mind games In the atmosphere of competition, you may be exposed to mind games from competitors hoping to push you off-guard and bring your condition or performance down. This is mentioned, not so you use them (!) but so that you are aware of them If you have seen the documentary Pumping Iron yoy have seen one of the ‘masters’ of mind games in action. Arnold, Remember the scene where he tells Lou Ferrigno a story on the morning of the Olympia? Arnold explained that the previous night Arnold called his mother and told her that he had won the Olympia again - before proceeding to describe verbatim how she congratulated him and how happy she was! It is unlikely you will come across a ‘master’ like Arnold. More likely you will be exposed to question techniques aimed to unsettle: + “Aren't you feeling well?” + “Have you had a break since your last show?” + “Did you try a new diet?” You can get any number of questions designed to cause you doubt, fear or just cause psychological confusion. You may face further tactics of having your belongings moved or something you wanted to use, hidden. The tactics are all designed to take your concentration _off performing well \ Defence tactic to reverse mind games When you recognise what is happening simply re-enforce your mental outlook as a winner. Ican best illustrate with a personal example. It was October 1984 and I was backstage pumping up, 5 minutes before I was about to go on stage for the Mr Australia title when a so- called friend, someone I knew, approached me with a worried look on his face. Rubbing his chin in a slow but anxious manner he proceeded to tell me what an incredibly high standard this show was, He went on to say have you seen such and such, 20 inch arms ... and have you seen so and so, ripped to the bone and that I always seem to pick the hard comps. His final parting words and sentiments were “Whoever wins this will have to be a great man,” implying that I wouldn’t be that winner or I wasn't good enough. I'll be honest, Initially I felt shattered. Here I was minutes away from stepping back on stage for the final round, the individual posing routine and I felt like I had just been kicked. Luckily a true friend was with me and immediately said, “WOW! You've got him worried”. I looked at him incredulously and said "WHAT?" He repeated his words verbatim and dumfounded I repeated mine "WHAT!" He could see I was perplexed and quite agitated with his remark so he proceeded to explain, "Why -14- Olncernational Academy of Physique Conditioning (IAPC)Lesson 1 Section Two ~ Psychology of Winning would anyone come up to you minutes before you were about to go on stage and say that?” I still was shell-shocked and in a daze from the experience and so I answered, “I don’t know.” He then proceeded to explain, " Listen ... the only reason someone would do that is because they don't wane you to win and they think you are about to win.” DONG, It was ifa light had ‘been turned on in my head. Of course he was right. My so-called friend had one of his real buddies in the contest and he wanted them to win. With this empowering insight that my friend had just given me, I went out there looking like a deserving winner, not like a dog with his tail between his legs. And the rest is history. I WON! It later turned out that that moment in time was a pivotal point in my personal development and formed the basis of many future and how important it was to take control and stay in control of your thinking. Incidentally, T had immense pleasure later that evening walking up to my so-called friend in the foyer of the successes, I started to understand the razor’s edge between success and failure was contest venue, with a beer in one hand, trophy in the other. I looked him right in the eye and said (tongue in cheek) "I guess the best man won!” If you could have seen his face. He turned bright red. He couldn't look me in the eye (he looked down at the floor) and did a quick about- face and disappeared into the crowd! They say success is the sweetest revenge! (Richard Hargreaves) 45 International Academy of Physique Conditioning (IAPC)INTERNATIONAL ACADEMY OF PHYSIQUE CONDITIONING SECTION TWO BODYBUILDING PRINCIPLES FOR COMPETITORS Lesson 2 Monitoring Tools and Methods International Academy of Physique Conditioning (IAPC)Lesson 2 Section Two = Monitoring Tools Lesson 2 Monitoring Tools and Methods Introduction Photographs Filming - Video Training Diary (food and training journal) Skin fold Measurements Body fat Percentage Guideline to calculate fat loss required to compete Full Length Mirror Table (1) Male Body Fat Table Table (2) Female Body Fat Table Circumference Measurements (Tape) -t- Olnternational Academy of Physique Conditioning (IAPC)Lesson 2 Section Two ~ Monitoring Tools Introduction Monitoring is the active instrument to shape a successful contest preparation strategy and part of becoming a master physique trainer. There is no such thing as the perfect (set and forget) work-out, diet or preparation program. Contest preparation is a series of adjustments. Like a ship that sails across an ocean, it will constantly be pushed off its targeted course by different currents and changing weather and the captain must constantly monitor these effects to keep the ship on track to arrive at its goal (destination). Through the contest preparation journey, constant monitoring and tracking is required to keep the competitor on course, Moreover, athletes have to discover which tailored techniques suit them as individuals and discard methods and techniques that do not assist them in the task of walking on stage in peak physique condition. Monitoring motivates the athlete when they see progress and importantly, facilitates effective and timely changes wren techniques are not working efficiently. The following tools are essential for monitoring a competitor's progress during contest preparation: + Photographs + Filming - video + Training Diary (food and training journal) + Skin fold Measurements * Body fat Percentage + Full Length Mirror + Circumference Measurements (Tape) Photographs Photographs are a terrific (monitoring) tool to use in the visual sport of bodybuilding Photographs show you what the judges will see (judges do not get privy to your bodyweight and body fat figures). Photos enable you to graphically compare and see changes and improvements in your physique as the contest draws closer. Photographs can act as invaluable assurance during the contest preparation phase. It is a challenge for competitors to maintain a positive attitude as their body weight changes (or does not change) through the preparation period. Males often feel they are losing too much weight International Academy of Physique Conditioning (IAPC)Lesson 2 Section Two ~ Monitoring Tools and females often feel they are not losing enough. However, a photograph that shows improved muscularity, body composition, shape or appearance can help assure a competitor. Tip: Show your photographs to other people, they will be more impressed than you are. Their amazement and comments will fuel your confidence, motivation and training. In the health, sport and fitness industry, such photographs can serve as a valuable marketing tool. Photos provide a pictorial history or representation of your own personal journey and physique transformation; something others can look upon anc see how you triumphed and achieved your goals. You will be able to market yourself and services more effectively in the future with hard physical evidence or proof, rather than words that do not separate you from the competition. If you are already a personal trainer, by keeping photographic records of your clients, not only will they inspire and motivate them, the photos can provide a powerful marketing tool to promote your business (remember to get their signed permission) Moreover, photographs provide a competitor with lifelong memories of achievement. As far as six months (26 weeks) before your contest you can take your first photographs. Take a photograph in all four symmetry positions - front, rear and each side. Take @ photograph of each compulsory pose as described and illustrated in the Lesson 10. Repeat the photographs every four weeks until you are eight weeks from the contest. As you enter this contest preparation stage, take a set of photographs every two weeks leading to the contest. Photographs should be done under the same conditions (lighting, distance, focus, etc.) so you can make clear comparisons. ilming - Video Videoing offers more specific and valuable feedback for the purposes of competing. Indeed, photographs only capture one moment (a frame) in time and can be over or under-flattering. Video gives you a continuous and therefore a real appraisal of how you look. Video provides continuous feedback as you film yourself performing the poses. Video provides a realistic account about how you are projecting your physique. Moreover, video records your non- physical signals and demeanour which also have a significant impact on how judges will place you. As your posing improves you will witness on video how much easier your posing appears and how much more confidently you present yourself. Set up the video camera on a tripod and continuously film while performing the symmetry and muscularity poses. Continuous filming is similar to the situation you will face on stage during 3- Olnternational Academy of Physique Conditioning (IAPC)Lesson 2 Section Two ~ Monitoring Tools the judging where everything you do, all your moves and gestures are viewed (and can affect your place). Call the poses out to the competitor just as the head judge will. Practise on film the techniques and tips given in the posing lessons and practise your stage presence as taught in Lesson 8. In essence, videoing is so valuable because you can recreate the competition setting and sharpen your competition performance. Additionally, for competitors in SportsModel/Bikini style divisions where competitors are assessed as they walk along the stage, walking to the microphone or similar, videoing will provide vital feedback on how to improve performance. In such divisions, the scoring has a greater emphasis on the competitor’s demeanour, poise, grace and confidence. How the competitor moves (walks and turns) and project themselves provides visual clues that the judges will base their score upon. Videoing what seems as basic as your walk and turns Is actually critical. Your rhythm needs to be smooth and your walk must be slow to project confidence and control. Film yourself walking over the same course (distance, turns) as you expect you will need to travel on the stage. Training Diary (food and trai Buy a diary or note-book and start a habit of writing everything down. If your lifestyle does not ing journal) permit you to make constant notes, then twice a day, after lunch (or training) and before bed write down all the relevant information, Relevant information includes: + what you ate + the supplements and amounts you took + what and how much you drank ‘your training information + any (monitoring) measurements taken + importantly including the times ~ most diaries have each day laid out according to time, making this easy + how you feel Include such observations as how you mentally felt and how you physically felt; how strong or tired you felt on each day. All this information will be valuable over time. If you are training bodybuilders, insist they keep a journal and hand it in to you weekly for inspection In 1987 I flew to Oregon (USA) to conduct an interview with Bill Pearl, one of the legends in bodybuilding. As Bill gave me a tour of his house, we stopped in one room in front of a bookshelf. It contained rows of red books, with the year hand-written in white down the spine. <4. @lnrernational Academy of Physique Conditioning (IAPC)Lesson 2 Section Two ~ Monitoring Tools Bill stopped deliberately and asked me when I was born. He then pulled out the relevant year book and read parts from the journal on the day I was born; what the day was like, how strong he felt and whet he ate. Bill told me he considered himself fortunate that he had kept a Journal for over 50 years. “I could tell you what I did on 22" March, 1953. I could show you the work-out I did and what my attitude was. I think keeping a diary is the smartest thing you can do, Psychologically it’s also good. You can see that you are the same person at 50 as you were at 25." (Wayne McDonald) Skin fold Measurements Correct technique is essential for accurate and repeatable tests. Follow these guidelines: + Measurement should be taken on healthy undamaged, uninfected, dry skin. Moist skin is harder to grasp and can influence the measurement. + Instruct the athlete to keep the muscles relaxed during the test. + Take all measurements on the right side of the body. An exception might be where a deformity or missing limb would necessitate using the left side. «The skin fold should be firmly grasped by the thumb and index finger, using the pads at the tip of the thumb and finger. Gently pull the skin fold away from the body. + The calliper should be placed perpendicular (same line) to the fold, on the site marked, dial up, at approximately 1 cm (half inch) below the finger and thumb. While maintaining the grasp of the skin fold, allow the calliper to be released so that full tension is placed on the skit fold. The dial should be read to the nearest 0.50 mm, 1 to 2 seconds after the grip has been fully released, + The calliper should not be placed too close to the body or too far away on the tip of the skin fold. Try to visualise the location of a true fold of skin thickness, and place the calliper there. * A minimum of two measurements should be taken at each site. If repeated tests vary by more than 1 mm, repeat the measurement, If consecutive measurements become increasingly smaller, the fat is being compressed. Go to another site and come back a little later and recheck the problem site. «© The final value recorded should be the average of the two that seems best to represent the skin fold fat site. + Record each skin fold as you measure it, It is easy to forget the first measurement if you try to keep it all in your head. + Experience Is necessary to grasp the same size skin fold in the same location consistently. Practice these techniques until you get consistent results. international Academy of Physique Conditioning (IAPC)f Lesson 2 Section Two ~ Monitoring Tools * Attempt to take the measurements under the same conditions, This refers to the same environmental conditions, room temperature etc, Ideally take the measurements at he same time of day and before the competitor has trained or at least two hours after training. { The Harpenden skin fold calliper is I ! one of the most up to date and best callipers on the market. Take the skin fold measurement at the following eight sites ‘Chest skin fold Axillary border of the pectoralis major muscle (higher in females than males, so to avoid breast tissue). Take the measurement on the fold running diagonally between the shoulder and the opposite hip. Ask competitor to place their right hand on your shoulder and relax their arm before taking the measurement. Take on a diagonal line, half inch (1 cm) below the bottom tip (inferior angle) of the scapula. Take midway at the posterior aspect of the arm. Arm Is vertical with the fold running parallel co the length of the arm. -6- ‘International Academy of Physique Conditioning (IAPC)Lesson 2 Section Two ~ Monitoring Tcols Vertical fold on the anterior (front) middling of upper arm; Otherwise as stated for triceps. Horizontal fold adjacent to the umbilicus (belly button). Vertical fold of the right edge of the umbilicus. Place your finger inside the umbilicus and thumb at a distance to create the fold of fat. Vertical fold on the anterior aspect of the thigh midway hetween the hip and knee joint. Vertical fold on the interior (side) calf at the level of maximal circumference. -7- lnternational Academy of Physique Conditioning (IAPC)Lesson 2 Section Two ~ Monitoring Tools Body fat percentage The most accurate estimation of body composition is achieved by the use of the underwater or hydrostatic weighing technique. Obviously, this method places severe restrictions on both practicality and convenience and the alternative of skin fold thickness measurements is therefore used by virtually all athletes to assess body fat level. The use of skin fold callipers in measuring skin fold thickness (from which are derived the estimates of body fat) has been well established and documented over 40 years. The actual skin fold thickness measurements do not measure overall body fat mass or its percentage directly but rely on validated equations that descrive the relationship between measures of skin fold fat and the measured body density. Body fat percentage Is determined from the estimate of body density. Various experimenters have put forward equations which are used with either skin fold thickness alone of in conjunction with other measurements such as body circumference or limb lengths. One of the most common equations used is sagan ate Bites developed by Durnin & Womersley (1974). This method takes the skin fold measurement from four areas: subscapular, tricep, bicep and iliac sites. Total the results and this figure is then used to determine body fat percentage from the sex/age table (included in the chapter). For example, a 28 year old male competitor has an average skin fold measurement of subscapular 6.5, tricep 5.0, bicep 3.0 and Iliac 4.5. The total is 19. Use this figure (19) on the Table (1) and notice you calculate what the figure is (between the scale of 18 and 20). Remember to use the age scale, The competitors predicted body fat is 7.35 per cent. In 1985, co-founder of the IAPC, Wayne McDonald conducted a two year research study on the body composition of female bodybuilders at the Victoria University in Australia. The predicted body fat of the female bodybuilders using the Durnin & Womersley ‘sum of 4’ equation was compared to their actual body fat level measured by hydrostatic weighing. Using the ‘sum of 4’ method the average body fat of the competitors was 19.5 per cent in contrast to the actual body fat average concluded by underwater weighing of 18.43 per cent. The close total result contradicts the fact that when compared individually, the skin fold prediction was not accurate. ‘The formula had overestimated as many individuals as it had underestimated, leaving the total population estimate close to the actual body fat level. This result probably reflects the difference in standard of the female bodybuilding group. While the group consisted of several elite female bodybuilders (over estimated their body fat level), there were others who had only been training for a relatively short period of time (and underestimated their body fat). 8- @lntcrnational Academy of Physique Conditioning (IAPC)Lesson 2 Section Two - Monitoring Tools Bodybuilders will typically have a different body density and be much leaner than the population used (normally non-weight trained, college students) to determine such body fat predictions as the Durnin & Womersley formula. Further research is necessary to produce sports specific body fat prediction equations for specific athletes. Bodybuilders also have a higher proportion of internal to external fat than obese individuals. Meaning bodybuilders with low body fat levels will have very little fat between the muscle and skin (external) but maintain a protective layer of fat around their vital organs (internal). As such, bodybuilders will display a curvilinear relationship between body density and skin fold fat over a range of body densities, whereas body fat predictions assume a linear relationship between body density and skin fold fat. Furthermore, developing a formula for male bodybuilders would not be applicable to females, as the men differ in their distribution of body fat content and in fat free body density. ‘An interesting point from this Wayne McDonalds Australian study on female body composition was the poor relationship between low body fat level and placing in a competition. The poor gf correlation supports the need for a thorough bodybuilding preparation course; many other factors (which are taught in this course) contribute to the success of a competitor bodybuilder, than just low body fat. Despite the need for a gender and sport specific skin fold prediction equation for accurate prediction the actual body fat percentage of bodybuilders, the IAPC recommends the use of the ‘sum of 4’ skin fold equation. Measuring the amount and the rate of body fat loss is the most important contest preparation tool. The issue of whether the initial body fat prediction is close to the actual body fat of the competitor is not as important. With experience you establish your personal body fat targets. -9- lnternationsl Academy of Physique Conditioning (/APC)Lesson 2 Section Two ~ Monitoring Tools The ‘Sum of 4” skin fold sites Subscapular ‘Take on a diagonal line, half inch (1 cm) below the bottom tip (inferior angle) of the scapula. Tricep Take midway at the posterior aspect of the arm. Arm is vertical with the fold running parallel to the length of the arm. Bicep Vertical fold on the anterior (front) middling of upper arm; otherwise as stated for triceps. Iliac Crest Horizontal fold adjacent to the umbilicus (belly button). Guideline to calculate fat loss required to compete After 25 years of taking skin fold measurements and using the ‘sum of 4’ formula to assess body fat levels on 1,500+ bodybuilders, this is the range I use to plan competitors to reach on contest day: Male bodybuilder 6 - 8 per cent Wheelchair competitor 8 - 12 per cent (Female bodybuilder 12 - 16 per cent \ Ms Figure competitor 15 - 18 per cent} Ms Fitness competitor 17 - 20 per cent (_ SportsModel/Bikini style 18 - 22 per cent Calculate the competitors contest preparation diet and strategy working with the lowest body fat target. Most competitors are in sharp, “contest shape” at the lowest figure but will be in acceptable condition to compete at the top range. As example, a male bodybuilder will alm to arrive on the contest day at 6 per cent body fat. At 6 per cent they are lean enough to win a contest. However, a competitor at the top end of the body fat range (8 per cent) will also look “good enough” to compete. A higher body fat is acceptable for a competitor that is competing in his first show, or using the contest to gain experience or will be competing in a series of events over the coming weeks/months and will get lower as time progresses. -10- ‘International Academy of Physique Conditioning (IAPC)Lesson 2 Section Two - Monitoring Tools Calculation for amount of fat loss and preparation time required to compete To illustrate calculating fat loss required to compete, we use the example of a male competitor who weighs 82 Kg (180.4 pounds) and his current body fat measurement is 12 per cent. His current fat weight (FW) and fat free weight (FFW) is calculated by Take 12 per cent of 82 Kg (180.4 pounds) = 9.84 Kg (21.65 pounds) of body fat, referred to as fat weight (FW). The remaining weight is his fat free weight (FFW) 72.16 Kg (158.75 pounds). To calculate the amount of fat to be lost, we assume FFW remains constant. If desired contest body fat level is 6 per cent, then his FFW of 72.16 Kg (158.75 pounds) will be 94 per cent of his body-weight at contest time. Calculate total contest bodyweight: FFW divide 94 and multiple by 100, - FEW 72.16 Kg/94 x 100 = 76.76 Kg. (FFW 72.16Kg and FW 4.6Kg), or in pounds - FEW 158.75 pounds/94 x 100 = 168.88 pounds. (FFW 158.75 and 10.13) Deduct current body fat (FW) from desired body fat (FW) to calculate the amount of body fat to lose: 9.84 Kg (21.65 pounds) - 4.6 Kg (10.13 pounds) = 5.24 Kg (11.52 pounds) of body fat. Therefore, to reach 6 per cent body fat at competition, the competitor has 5.24 Kg (11.52 pounds) in body fat to lose. At the IAPC we calculate the rate of fat loss during the contest phase at half a kilo (1.1 pounds) of body fat per week. Therefore this competitor will have to start his contest diet 10 weeks prior to the contest. In the Diet and Nutrition Lesson you will learn more about weight loss and preparation time including adding two weeks to preparation time for ‘tweak week’ and mishaps ~ thus concluding the total contest preparation time Is 12 weeks. For female competitors, body fat percentage is not as accurate to use. There is simply more to a female competitor's aesthetic appeal on stage, and hence placing, than a low body fat level. Also female competitors tend to enter contests without weight training for as much time as males and therefore have not developed as much muscle mass. As such, a novice female competitor may look like a ‘skinned rabbit’ at the lowest body fat level, whereas an elite female competitor at the same low body fat will look in superb contest shape. These factors do not present an argument to not use the above contest body fat range or not to use the body -11- international Academy of Physique Conditioning (IAPC)Lesson 2 Section Two - Monitoring Tools fat calculation to determine female competitors contest goal or preparation time. Rather, these points are raised to hig) preparation, as each individual bady composition Is different. Only drop a female competitor's (or male for that matter) body fat level to the point that their muscles do not lose dimension. ht that pure science is not the only tool to guide competition Irvother words, @ female (and male) competitor with body fat taken to point where their muscles look flat or lose shape, size and fullness (lose dimension or volume) is not successful preparation. Full Length Mirror Following on from the last paragraph, the sport of Bodybuilding is judged by how the ‘competitor visually looks. Use the measuring tools to monitor the competitor; not to judge them. If a competitor looks great it does not matter that they are below or above any measurement, In fact, when very low body fat percentages are achieved the use of the mirror becomes more important. Why? The mirror takes into account a myriad of factors; body fat, fluid retention, proportion etc. No other measuring tool can take into account so many factors. -12- @International Academy of Physique Conditioning (IAPC)Lesson 2 Section Two ~ Monitoring Tools i Table (1) Total of ‘Sum of 4’ measurements toate domo i ‘SKIN FOLD ln _ ' ‘THICKNESS 17: 16.51 jt6.17 | la7.10 116.76 x (17.66 7.32 20.18 | ___ 18.20 17.86 20.65 48 mm 18,71 8.37 21.10 2144 buat 2184 21.51 23.82 22.23 ~+~21.90 24.16 28 22, 8 24.49 2.65 24.81 — b3.01 25.13 23.69 b3.36 “bs. 43 k [24.03 3.70 25.73 [24.36 b4o3 26.57 -13- Olnternational Academy of Physique Conditioning (IAPC)Lesson 2 Section Two ~ Monitoring Tools Table (2) Total of ‘Sum of 4’ measurements for female competitors SKIN FOLD THICKNESS 10mm — - 12mm 10.85 _ 13.81 iamm 1268559 23.74 4.76 2571 | 26.59 2742 80.90 31.39 31.86 56 mm 28.47 58mm (28.10 28.97 80.19 32.75 60mm ———=&R8.S7 “29.46 30.62 [33.17 Bi. 33.58 33.98 34.3736. (31.28 34.75 pe 70 35.11 Ba. a (53.32 p291 33.67 [33.29 [33.66 -14- International Academy of Physique Conditioning (IAPC)r Lesson 2 Section Two ~ Monitoring Tools umference Measurements (Tape) All measurements are taken in a horizontal plane or at right angles to the length of the segment, to reduce errors. Take measurements on both sides of the body. The anatomical sites for the various circumferences are described as follows: | Shoulders Pull shoulders backwards so back Is straight. Take measurement around the maximum protrusion of the deltoid muscles. Keep the tape horizontal across the back and front. Chest Around the body at nipple level. Minimal abdominal width. ‘At the maximal protrusion of the gluteal muscle. -15- International Academy of Physique Conditioring (IAPC)Lesson 2 Section Two - Monitoring Tools Just below the gluteal fold, or maximal thigh girth. Maximal girth. Maximal girth of the upper arm when the elbow is locked in maximal extension with the underlying muscles fully contracted. At the maximum girth with the biceps flexed. Maximal girth with the forearm flexed. -16- Olnternational Academy of Physique Conditioning (IAPC)INTERNATIONAL ACADEMY OF PHYSIQUE CONDITIONING SECTION TWO BODYBUILDING PRINCIPLES FOR COMPETITORS Lesson 3 Body Types International Academy of Physique Conditioning (IAPC)i ae Lesson 3 Section Two - Body Types Lesson 3 Body Types Introduction Male and Female Body Types Ectomorph Characteristics Male Ectomorphs/Female Rulers General Principles — Ectomorph Training — Ectomorph Diet Mesomorph Characteristics — Male Mesomorphs/Female Hourglass General Principles — Mesomorph Training — Mesomorph Diet — Hour-glass Shape — Hour-glass Training Endomorph Characteristics Male Endomorphs & Female Apple General Principles — Endomorph Training — Endomorph Diet — Pear-shape — Pear-shape Training -1- lncernational Academy of Physique Conditioning (IAPC) MP OONAnnnnnrReR A RWWWHNLesson 3 Section Two - Body Types Introduction Adapting and modifying general bodybuilding principles for each individual preparing for competition is the greatest challenge facing bodybuilding trainers. Knowledge and its correct application learnt in this course, in conjunction with experience will build your skill at doing so. Your ability to create outstanding results (with all body types) will establish your success and reputation as a trainer. Prior to the IAPC Bodybuilding Contest Preparation course often information relating to preparing for a contest finished with ‘adjust accordingly’. This escape- clause illustrates the difficulty of knowing what to do. It is also a lazy way of presenting (questionable) information and means, “If this doesn’t work, change something (you figure it out) and hopefully that will work.” ‘Adjust accordingly’ generates more questions than sto what? solutions. Adjust what? Adjust how far? Adjust according. Lesson 2 which detailed monitoring tools provided you with the methods necessary for measuring and tailoring a successful contest preparation program. Each individual requires regular measuring, tracking, monitoring, adjusting and analysing to develop any initial contest preparation system into a complete and successful one for a competitor. The first choice of adapting information from your monitoring program is to make adjustments according to the competitor's body type (somatotype). The term somatotype is used in the system of classification of human physical types developed by U.S. psychologist W.H. Sheldon. In Sheldon's system, human beings can be classified in terms of three extreme body types: ectomorphic (slim, linear type); mesomorphic (muscular type); endomorphic (round, fat type). Males are divided into these three body types and females are divided into four body shapes, based on somatotypes. People have features of each body type and not all individuals will have dor ant characteristics that fall squarely into one body type. Male competitors can be divided into another four body types which are blends of the 3 major types (ecto-meso, meso-ecto, meso-endo and endo-meso) making seven body types in total. Treal \g the competitor according to a somatotype is not the sole answer, but it is the first place to start making any adjustments to their training and diet. Somatotypes will help you understand why a program/diet that worked so well with one competitor did not reach the same results with the next competitor. Over time, a trainer will develop an understanding of how each body type responds to specific training stimulus and diet programs. The understanding of somatotypes is more vital to training female competitors because their different body shapes are affected by more factors; such as hormones, insulin sensitivity, fat -2- International Acedemy of Physique Conditioning (IAPC)Lesson 3 Section Two - Body Types distribution patterns and physiological mechanisms associated with child birth. Therefore we stress more information in this lesson towards female body shapes and their general response to exercise and diet. Male Body Type Female Body Shape Ectomorph Ruler Mesomorph Hourglass Endomorph Pear, Apple or Spoon 1. Ectomorph Characteristics + fragile © thin = flat chest + delicate build * young appearance + tall + lightly muscled + stoop-shouldered + large brain + trouble gaining weight + muscle growth takes longer Male Ectomorphs & Female Rulers General Principles ‘An ectomorph has a light muscular frame and difficulty gaining weight. An ectomorph Is generally very efficient at glucose metabolism. Ectomorphs should concentrate on gaining weight in the form of good lean muscle tissue. Ectomorphs need a longer recuperation period between weight training sessions and train in short sessions. Weight resistance should be heavy and workout pace slower (longer rest periods between sets). Diet should be high in calories (good quality) and meal frequency should be often. Cardiorespiratory activity should be kept to a minimum. Ectomorph women (rulers) tend to be lean, long-limbed and often tall. These women have long torsos, slim hips and shoulders and small bones in proportion to their height. Female ruler’s waist, chest and hips are in almost equal proportion and rulers gain weight more easily in the midsection, they do not bulk or add muscle mass easily however their weight loss is also almost equal throughout the body. They usually handle endurance exercises easier than weight training -3- International Academy of Physique Conditioning (IAPC)Lesson 3 Section Two - Body Types Ectomorph Training Ectomorphs benefit from training with heavy weights, placing the muscle under mechanical stress to increase muscle mass. Exercises using barbell and dumbbell are preferred. Free weights allow full range of motion and mimicking natural human body movement. Repetitions in the range of 4-10 with a resting time of 1-2 minutes between each set. Longer rests between sets, enable ATP level to replenish better so the bodybuilder can lift intensively again. Performing such workouts using heavy weight taxes the body, so rest and recover fully between sessions. Choose more basic and compound movements over isolations (choose isolations only as a finishing exercise). Ectomorph males usually have a faster metabolism and burn their calories rapidly so need little cardiorespiratory trai 9. If Rulers need to lose body fat for a contest they tend to benefit most from cardiorespiratory exercise that includes stationary cycling with high tension: walking on an incline treadmill or uphill; running, jogging, steppers or stair climbers with moderate resistance. Ectomorph Diet Nutrition is at least 70-75 per cent of your overall training results. If you are naturally thin you need to eat complete, frequent and healthy meals/snacks/drinks. Ectomorphs do not convert a lot of excess glucose into body fat because they use it rapidly for energy. This person needs more carbohydrates more frequently to maintain muscle mass and energy. Ectomorphs suit the volume diet and stagger diet outlined in the diet lesson of the IAPC course. If ectomorphs use a high protein diet they can and need to replace some of the protein with more carbohydrates, essentially they should include as many carbohydrate until they are not losing weight. 2. Mesomorph Characte: + athletic + hard, muscular body + overly mature appearance * rectangular shaped (hourglass shape for women) + thick skin * upright posture + gains or loses weight easily * grows muscle quickly Male Mesomorphs/Female Hourglass General Principles Male mesomorphs are most genetically suited to bodybuilding and are predisposed to great musculature gains. Weight training can be done more often and for longer sessions than would <4. ©lnternational Acedemy of Physique Conditioning (IAPC)Lesson 3 Section Two ~ Body Types be good for an ectomorph, but must still be aware of overtraining. Weight train with moderate to heavy weighs and at a moderate pace, not resting long between sets (45-90 seconds). Muscle growth Is fast. Some cardiorespiratory exercise is needed to control fat gains. In between the (tall and) skinny ectomorphs women and the shorter, plumper endomorphs are mesomorphs. Mesomorphs tend to be athletic and have broad shoulders and hips, narrow waists and a high per centage of muscle in comparison to fat. Mesomorph women tend to have strong bodies and often big-boned. They can develop muscle easier than women of other body types. Mesomorph Training The best type of training for a mesomorphic type is heavy weight, performed explosively (with great force output, intensity). Super sets, compound sets and giant sets are useful here as they can produce significant gains. Always allow proper recovery, rest and variety as this style of workouts can easily lead to overtraining, Cardiorespiratory exercise should be done three times a week for about 30 minutes per session for mesomorph males. Cardiorespiratory intensity should be moderate to high (interval training) for fat burning purposes rather than long steady sessions. It is possible that male mesomorphs could lose lean mass if cardiorespiratory is too long or frequent. Mesomorph Diet Protein is their best macronutrient. Ideally, a mesomorph should avoid weight fluctuation in order to gain/retain mass. Adopting a diet that is rich in nutritious and "clean" food will control appetite and keep energy levels stable and avoid cravings. Hour-glass Shape Waist size is a lot less than the chest and hips, though the chest Is slightly heavier than the hips. These are women who look proportionate even if slightly overweight as their weight is equally distributed throughout the body. Their upper and lower bodies have more strength than endurance and though they do gain weight easily they also lose it as easily and proportionately. Hour-glass Training High speed cardiorespiratory choices tend to suit hour-glass women. Bicycle using low to moderate tension at a high speed. Brisk walk on relatively flat ground or if using a treadmill, only a small incline. Go for higher speed rather than increasing resistance. Weight trai -5- ©facernational Academy of Physique Conditioning (IAPC)Lesson 3 Section Two - Body Types be cycled between moderate (12-15 reps) to (25) high repetition work-outs with low to moderate weights. A combination of both compound movements and isolations Is good. 3. Endomorph Characteristics + soft body + flabby + underdeveloped muscles + round shaped + over-developed digestive system + trouble losing weight * generally gains muscle easily Male Endomorphs/Female Apple General Principles Endomorphic body types are generally predisposed to higher body fat accumulation and gaining weight easily. Known to have a "soft look" it is more difficult for them to get hard and ripped for competition. However, endomorph bone structure is wide and strong that suits muscle growth and bodybuilding. Three female body shapes can be related to the endomorph scale (Sheldon's somatotype system was based on males and no specific female somatotype system was created). Firstly, an endomorph female may be an apple shape. These women are short of limb and torso with more rounded bodies. They are usually heavily boned, carry more fat than muscle and accumulate their fat mainly around their midsection. Their legs are generally shorter than their torsos, their breasts tend to be larger than average. Endomorph males and females produce a similar shape and both are referred to as apple- shaped. As such training and dieting advice is the same for both male and female endomorphs. Astlight variation of the endomorph and apple is the spoon shape where the upper body is much larger than the lower, the stomach normally protrudes end the arms and chest bulk easily though they are a lot slimmer from the hip downwards. Thirdly, women may be pear-shaped. Compared to other body types, it is more difficult for Pears to slim down their lower bodies. We outline separate training and dieting suggestions for pear-shapes. Note: Apple shape stores fat round the middle and have a higner chance to develop coronary heart disease - especially if it there is a genetic trail (runs in the family). The reason is not 6: ‘©lnternational Academy of Physique Conditioning (IAPC)Lesson 3 Section Two - Body Types fully understood, but is thought to be related to the inherited, metabolic ways in which they handle fats and carbohydrates in different ways. Metabolic syndrome is a condition in which the body becomes resistant to the effects of the hormone insulin. As many as one in five people (20 per cent) are believed to suffer from metabolic syndrome in the UK, either as a result of inherited genes or of diet and lifestyle factors such as eating excessive amounts of sugar and refined carbohydrates, together with little or no exercise. When too many foods that raise blood sugar levels are eaten, more insulin is secreted to help push the excess glucose into fat cells for storage as body fat. This leads to central obesity, producing the classic apple shape. Body cells become increasingly insensitive to the effects of insulin if levels are persistently raised, so the pancreas is forced to produce more and more insulin to help maintain normal blood-sugar levels. People with metabolic syndrome are basically overdosing on glucose and insulin and develop a number of symptoms including difficulty losing weight, tiredness and sugar cravings. The CSIRO protein diet (explained in the diet lesson) highlighted the success of protein dieting for apple or endomorph body types. People with metabolic syndrome also tend to develop high blood pressure, abnormal blood fat levels (eg. low HDL- cholesterol, raised LDL-cholesterol, high triglyceride levels) and a poor ability to handle glucose. One of the criteria for diagnosing whether or not someone has metabolic syndrome is having a waist measurement of more than 102cm (40") in men or 88cm (34¥2") in women. Asian people are more susceptible to being apple-shaped, and for Asian males, the risk is greatest in those with a waist circumference greater than 90cm (35%"), while for Asian women risks increase significantly above a waist size of 80cm (311%"). Endomorph Training ‘An Endomorphs biggest concern should be the losing of fat. Cardiorespiratory training must be often and regular. A cardiorespiratory workout of at least 30-40 minutes, five times per week is essential. Follow the advice for Pear-shape cardio respiratory training. When choosing a type of work-out program, Endomorph should focus on enhancing thelr metabolism. Building more muscle will also help endomorphs increase their Basal Metabolic Rate (BMR). To increase a endomorph BMR to burn more calories at rest, endomorphs can use a weight training program composed of higher repetitions with at least 12-20 reps (with 30-60 sec of rest between the sets) - moderate weights at a fast training pace (reduced rest between sets and exercises). Circuit training, super sets, compound sets or other similar routines are beneficial. It is not recommended to use such heavy weights tnat will limit the total amount of reps to be performed Olnternational Academy of Physique Conditioning (IAPC)Lesson 3 Section Two ~ Body Types Endomorph Diet Slow metabolic endomorphs do respond better with a low carbohydrate, high protein diet. If an endomorph consumes too many carbohydrates, glucose metabolism (which Is a slower process for an endomorph) blocks ketogenic metabolism where body fat can be used for energy. If carbohydrates are available to be used as energy, they will be. A body slow at using carbohydrates, as indicated by a slower metabolic rate will look soft. Calories and carbohydrates have to be low enough so the body will turn to fat utilization to cope with their energy needs. Endomorphs may need days of no-carbohydrate dieting. Endomorphs benefit from eating frequent meals (but small) to enhance their metabolism and keep their eneray level stable. Pear-shape The lower body is distinctly larger than the upper body, thick upper thighs, outer thighs stick out (saddle bags), dense calves, thick-set ankles, weak lower abdominal muscles and weaker upper body. Hormones can make a pear-shape harder to lose fat from the lower body. A study which compared lactating and non-lactating women found if a woman is lactating, she will release fat at a higher and steadier rate from lower body sites compared to a non-lactating woman. The lower body is like a special energy reservoir for a woman for child rearing. The fat in the hip/thigh/glute region is more resistant to mobilization unless there is a prime demand, such as lactation. Pear-shapes who start with more body fat in these regions have a disadvantage and need a trainer who understands their body type to produce results. Pear-shape Training Pear-shape’s need more cardiorespiratory exercise than weight training. Weight training can be as little as three days a week covering the whole body, but cardiorespiratory training can be as often as their fitness level allows them (everyday and maybe more than one session per day) Pear-shape women benefit from both interval and steady cardiorespiratory exercise. More interval training is used once the athlete improves their fitness and stamina starting with steady cardiorespiratory training. Interval training is beneficial for pears because it produces more fat-burning enzymes in the muscle. These oxidative enzymes act as keys that open fat-burning locks in the body. A study found that certain substrate enzymes were increased in a high-intensity interval training group, compared to the steady-state group. The interval group lost significantly more fat from pear storage areas. Much of the fat loss related to changes in the enzymes and other benefits. While the interval group actually burned fewer total calories during the exercise period, the post-exercise effects of interval training made them fat-burning machines. -8- International Academy of Physique Conditioning (IAPC)Lesson 3 Section Two - Body Types Pears shaped women should perform their steady cardiorespiratory sessions for a longer duration, The typical 30 minute cardio duration is not enough for lower-body fat release. Pear women should exercise for at least 45 - 60 minutes. Their steady cardiorespiratory exercise is similar to hourglass women; exercise at higher speed and less tension. In fact, pear-shaped women should remove all resistance and take brisk walks on flat ground or on a treadmill without an incline and avoid steppers/stair climbers, high impact aerobics as they will further add bulk to lower body. Weight training can treat pear-shaped women as two separate bodies. Train the upper body for muscle growth using compound movements with moderate to heavy weights for the upper body. The lower body can be trained using a circuit training system of light weight, high repetition and move quickly from exercise to exercise. If not using a lower body circuit program use a training program that incorporates both compound and isolation exercises for the lower body but with high repetitions. -9- International Academy of Physique Conditioning (IAPC)INTERNATIONAL ACADEMY OF PHYSIQUE CONDITIONING SECTION TWO BODYBUILDING PRINCIPLES FOR COMPETITORS Lesson 4 Training Principles International Academy of Physique Conditioning (IAPC)Per Lesson 4 Section Two ~ Training Principles Lesson 4 Training Principles Introduction Warm up Stretching Top 10 muscle building principles for bodybuilding Weight training programs — Weight Training Program I (Intensity Stress) — Weight Training Program II (Mechanical Stress) Circuit weight training Periphal Heart Action (PHA) training Cardio respiratory (aerobic) training — Low-intensity cardio respiratory training — High-intensity cardio respiratory training — Examples of high-intensity training programs References sie International Academy of Physique Condivioning (IAPC) DAWNNLesson 4 Section Two ~ Training Principles Introduction The IAPC presumes everyone studying this bodybuilding contest preparation course has some knowledge of exercise technique (form) and weight training. Indeed many people reading this course will already be very familiar with weight training. There are a large number of weight training programs, formats and systems available. Plus abundant information Is available through bodybuilding and fitness magazines, books, websites and academic courses. Off-season weight trai ing principles do not need to change for the majority of competitors during the preparation stage for competition. The purpose of weight training in the sport of bodybuilding is to always build muscle. This lesson will reinforce the important principles of weight training and as an illustration, offer two different weight training programs that aim to continue muscle growth while you are stripping the body of fat. Moreover, this lesson will teach the different cardiorespiratory training principles, from Intense interval training to long slow distance (LSD) cardiorespiratory training and the benefits of each for reducing body fat. Warm Up - General ‘An optimal warm up not only reduces the risk of injury but also improves the potential for muscle growth. An effective warm up will do as the name implies; warm up a muscle for productive muscle-building sets and repetitions to follow. A warm up triggers the brain to increase blood supply with nutrients and oxygen to the exercising muscle. A workout should start with a general warm up for 10 minutes on a stationary exercise bike or other cardiorespiratory exercise. Ten minutes of cardiorespiratory exercise will raise the body’s musculature temperature 1 degree. This is an optimum benefit that increases the muscle fibre strength up to 15 per cent. Warm Up - Specific - Option One After the general warm up, perform 1 set of 30 ~ 50 repetitions to failure as a specific warm up on the first exercise for each muscle group (except abdominals, lower back and forearms). The principle of this specific warm up is to protect the fast twitch or explosive fibre types (that have the greatest potential for muscle hypertrophy) by using a high repetition range. The aim of this warm up set is to use the slow twitch or endurance muscle cells. These endurance fibres recover quickly, so performance and strength should not be affected for the -2- ©tncernationsl Academy of Physique Conditioning (IAPC)Lesson 4 Section Two ~ Training Principles workout, The key advantage of performing one set to failure is the feedback sent to the brain signals that the muscle is under maximum stress. The brain will respond by rushing more blood, oxygen and nutrients to the demanding muscle. After only one specific set of 30 - 50 repetitions, the muscle will be responsive to cope with more stress yet it will not have been adversely fatigued. One theory to produce muscle hypertrophy (growth) is defined as, “maximum muscular output in the shortest possible time”. Correctly warming up will enable you to use heavier weights and thus generate greater overload and intensity immediately which promotes greater muscle size and strength. Warm Up ~ Specific - Option Two Progressive weight warm up is another popular method to warm up that involves increasing the amount of resistance (weight) while decreasing the repetitions. The purpose is to create a mental and kinesiological awareness/feel of heavy weight. This method is often used by competitors using mechanical stress (heavy weight, low repetitions) programs and is not unlike a power-lifting style warm up. Lifting very heavy weights safely and productively requires smooth technique and balance which this warm up provices. Again, this warm up technique should be brief, not physically taxing, performed on the first exercise for the muscle group and allows a bodybuilder to step into their heaviest weight immediately To develop your own progressive warm up, base the weight progression on the per centage of the (estimated) amount of weight you can lift for one repetition (1RM) on the exercise. If you have not tested your strength, it is fine to estimate your 1RM. For example, if you estimate your best 1RM of the bench press is estimated to be 300 pounds (135 Kg), this is how you could warm up 3 step progressive warm up Step 1 35% 1RM x 8 reps (105 pounds/47.5 Kg)) Step 2 50% 1RM x 4 reps (150 pounds/68 Kg) Step 3 65% 1RM x 2 reps (195 pounds/90 Kg) Stretching There is no definitive methodology covering stretching before weight training. Exercise scientists can list ‘commonsense’ reasons why we should stretch lw avoid injury, yet there is no proven evidence. Indeed humans are amongst the few creatures that stretch before activity. Therefore, the IAPC can not recommend a specific procedure other than to advise bodybuilders to apply what they feel is best for them, Olncernational Academy of Physique Conditioning (IAPC)Lesson 4 Section Two ~ Training Principles However, I will make one important statement about stretching. This advice is based on my observation over my 25 years in the bodybuilding industry. I have observed bodybuilders who had that special muscle quality; plump muscles that looked almost too good to be real, they all stretch between sets. They fill their resting time between sets, or while their partner performs their set by stretching the trained muscle group. As example, Tom Platz (pictured) was so flexible that even with such incredible muscle size on his legs; he could do the total splits. I believe stretching between sets is a bodybuilding success-secret and I advise everyone to utilize this habit between sets. (Wayne McDonald) Richard Hargreaves, co-founder of the IAPC has this to say about stretching: Thave read and experimented extensively over the years with various training systems and methods. One method (it’s not really a secret but it may as well be, because so few people are aware of it, understand it, or take advantage of it) is stretching! I watched certain individuals who regularly stretched make phenomenal gains but for too long I did not realise it was stretching that was having a major impact on their results. However, a couple of things forced me to re think my position towards stretching. One was scientific research that demonstrated muscles become more sensitive or receptive to IGF-1 if they are stretched. The other was the "Balloon Theory" to muscle growth which expounds your muscles are literally like water filled balloons, and just like you can blow up a balloon, you can expand a muscle. By stretching the muscle you could be stretching or enlarging the muscle’s outer fascia membrane allowing the muscle to grow further. Arold Schwarzenegger was also a great believer in stretching, especially his upper back, biceps and chest (when performing a set of flat flies for chest, he could almost touch the dumbbells on the floor). These were also his best body-parts and distinctly better than any of his contemporary bodybuilders of the time. Since Arnold's time, scientific research has revealed that stretching increases muscle cell sensitivity to the potent muscle building hormone IGF-1, IGF-1 Is short for Insulin-like Growth Factor. It is a powerful anabolic hormone naturally produced in the body when HGH (Human Growth Hormone or Somatomedin) is metabolised in the liver. Some athletes take synthetic IGF-1 (banned substance) in injectable form to make gains in muscular size. However, a natural bodybuilder can take advantage of 4. Glnternational Academy of Physique Conditioning (IAPC)Lesson 4 Section Two ~ Training Principles this potent muscle-building hormone by stretching. Stretching muscles make the cells more sensitive to this valuable growth factor and amplifies muscle building. The balloon theory of muscle growth (9) expounds the value of the “pump” for building muscle. The theory makes a lot of sense when you look at the physical structure of a muscle. A muscle is surrounded by a tight fibrocollagenous sheath referred to as fascia, which holds the bundles of muscle fibres (actin and myosin) firmly together. The theory follows that by stretching the fasca you allow the muscle more room to expand or grow rather than ‘forcing’ growth within an unyielding barrier. ‘Scientifically, it has been measured that muscle growth is greatest by stretching the muscle (5). This was discovered by comparing the muscle growth in chicken wings. One group of ‘chickens had a weight tied to their wing. The weight was light enough so they could contract their wing - perform concentric contractions. A second group had a weight tied to their wing ‘that was so heavy that could not move the weight and the wing muscle staying in a static stretched position, The muscle gain in the group of chickens who had their wings stretched was ten times greeter than the group who could contract (perform repetitions) with thelr ‘wings. This technique can not be applied to humans because of the pain involved. How do you utilise stretching in your training to speed muscular growth? Utilising what is termed “active rest”, Between every set of exercise, instead of only resting, productively strete the muscle you are training. When stretching take the muscle firstly to the: point that you feel slight pain, then relax the stretch momentarily so the pain disappears. Repeat the full’ stretch on the muscle again - but only to the point before you feel pain this time - and hold. On the second attempt at a full stretch to tightness you should be able stretch further than you first stretched to the point of pain. This is due to “gates” at the end of muscle cells that lock to prevent injury, are unlocked. Never hold a stretch at the point where you are feeling pain. That pain is actually the muscle contracting against the stretch (to avoid injury). If the muscle is contracting, it is not stretching. If you are seeking an improvement in your flexibility, be patient, measurable change usually takes six weeks. ‘The only tension should be in the agonist and not the antagonist muscle. To explain agonist and antagonist, here Is an example. If you are performing bicep curls, the agonist would be ‘your bicep, and the antagonist (opposing muscle) is your triceps. If you were doing triceps pushdowns, the agonist would be your triceps and the antagonist would be your biceps. — international Academy of Physique Conditioning (IAPC)Lesson 4 Section Two ~ Training Principles Stretching between sets does not add extra time to your workouts yet training is more effective and product As a final word, if you have been training for a few years and never have taken advantage of the stretching stimulus be prepared for some spectacular results after utilising this "secret weapon’ Top 10 muscle building principles for body Train regularly and do not skip workouts. Stretch between sets. Train briefly (aim at 40 minute workouts). RwNne Train with high-intensity. Intensity is inversely proportional to duration. The longer you train, the less intense your workout. Do not overtrain. Do not train too often, too long or too much. Recover. Allow sufficient recovery time. Up to a week between body parts. The more experienced you become the less you need to train. Change your workout program every four weeks (month). After 12 weeks (three months) take a whole week's break from training (during the off season). 10 Hypertrophy (growth) occurs in response to two types of stress applied to the trained muscle group; mechanical stress (heavy weight) or intensity (load applied over a longer period of time). Weight training programs The human body Is an adaptive organism. Muscle growth is the result of the body adapting to cope with muscular stress. When the muscle receives a stress that it can not cope with, the body will signal more muscle to grow. Studies using rat's muscle have indicated that muscle will fully adapt to muscular stress within 28 days. This adaptation period implies bodybuilders should change their workout programs every four weeks. All weight training programs can be identified by the type of stress it applies to the muscle. ‘The body responds to two types of stress; mechanical stress and intensity stress. Looking at the structure of a training program by identifying the stress mechanism will help in selecting the best training program for you. -6- ‘International Academy of Physique Conditioning (IAPC)Lesson 4 Section Two ~ Training Principles If you have used a mechanical stress program (low repetitions, heavy weights), on the next program use a training program that incorporates intensity stress (lighter workload applied over a longer time). This will force the body to continuously grow as a result of adaptation. This muscular adaptation mechanism also means there is no such thing as the perfect workout; not one training program that you can use forever anyhow. Even the most effective program for you will need to be rotated regularly. This lesson will outline an example (there are many more good workouts available) of both an effective intensity-stress workout and a mechanical-stress workout. The first program is an example of an “intensity-stress” weight training workout. This program is the favourite of IAPC co-founder and former National Champion, Richard Hargreaves who says, “I can guarantee that if you follow the routine outlined here to the letter you will experience phenomenal results!” Richard's program utilises the agonist/antagonist body part split and involves training with weights three times per week. This is an advantage for competitors who need to do extensive cardiorespiratory training to reduce body fat. It is also advantageous for “hard-gainers” who inadvertently overtrain and hold back their gains. The program is based on a 50 year secret (Larry Scott, former Mr. Olympia is reported to have used a similar program to build his incredible-for-the-time physique) and let me warn you that it may look simple ... and itis ... but it works so effectively, that I must stress do not alter it! Do not be tempted to add exercises, sets, etc, Part of the secret for its success Is its brevity. So do not change it! The workout is only three days a week. It is a triple split, so each body part will only be trained once a week. And the workout is completed in 30 to 40 minutes ... that is it ... no longer. So, do not add extra exercises or extra workouts on your days off. -7- Olnternational Academy of Physique Conditioning (IAPC){ Lesson 4 Section Two ~ Training Principles Richard Hargreaves Weight Training Program I (Intensity Stress) Legend This training program requires the competitor to perform three different styles of sets: Style A Repetitions are performed super slow. Ten seconds up and 10 seconds down using a light weight done to failure (for 10 reps). | Style B Repetitions are performed using a heavy weight and normal movement speed with good form for six reps (to failure), Style c Style C actually involves two sets/phases and two different weights. The first "set” is a | type of pre-exhaust set using an ‘impossible’ weight. You tell your mind you are going for six reps but with a weight so heavy that you must fail and only get one or two reps, even though in your mind you are going for six. After going to failure with phase one, grab a lighter weight and pump out 25 reps to failure using a fast movement speed. ‘There is no rest between phase one or two Note | After a general warm up (10 minutes bike) the first set (style 4) also serves as the specific warm up set. Muscle responds to the stress applied to it, not to any exercise. You can always change the exercises for each body part (or never change) but do not change the stress ~ the sets, reps or style of execution. On this program you can either finish training one body part first before doing the next i.e. Train your chest for the three styles of sets before doing the same for back ... OR to increase the calorie burning effect, you may super set chest and back exercises i.e, Do your super slow style A set of bench press, then do your super slow style A set of rows before doing the same for style B and then Style C. International Academy of Physique Conditioning (IAPC)Lesson 4 Section Two - Training Principles Richard Hargreaves Weight Training Program I (Intensity Stress) DAY ONE (e.g. Monday) CHEST - BACK - ABS CHEST Incline fly 10 reps performed set style A Bench press 6 reps performed set style 8 Bench press 2 reps performed set style Incline press 25 reps performed set style C BACK Bent over rows 10 reps performed set style A Chin-ups 6 reps performed set style B Cable rows 2 reps performed set style C Cable rows 25 reps performed set style C ABS Crunches 10 reps performed set style A Reverse crunches (on incline) 6 reps performed set style B Reverse crunches 2 reps performed set style C Crunches 25 reps performed set style C DAY TWO (e.g. Wednesday) LEGS Quaps Squats 10 reps performed set style A Squats 6 reps performed set style B Squats 2 reps performed set style C ‘Squats or leg press or leg extensions 25 reps performed set style C HAMSTRINGS/LEG BICEPS Stiff legged dead lifts 10 reps performed set style A Stiff legged dead lifts 6 reps performed set style B Leg curls 2 reps performed set style C Leg curls 25 reps performed set style C -9- International Academy of Physique Conditioning (IAPC)Lesson 4 Section Two ~ Training Principles Richard Hargreaves Weight Training Program I (Intensity Stress) CALVES Seated calf raises 10 reps performed set style A Standing calf raises 6 reps performed set style 8 Standing calf raises 2 reps performed set style C Standing calf raises or donkey reps performed set style C DAY THREE (e.g. Friday) SHOULDERS - ARMS SHOULDERS Lateral raise 10 reps performed set style A Shoulder press 6 reps performed set style B Shoulder press 2 reps performed set style C Upright rows or bent over raises 25 reps performed set style C BICEPS/FOREARMS Preacher curls 10 reps performed set style A Standing curls 6 reps performed set style B Incline curls 2 reps performed set style C Reverse curls 25 reps performed set style C TRICEPS Pushdowns 10 reps performed set style A Dips 6 reps performed set style B Pushdowns 2 reps performed set style C French curls 25 reps performed set style C There you have it; simple but powerful. Remember, do not change it by adding sets or exercises and making it longer (the reason I keep emphasizing this fact is because I have owned gyms and have experience with thousands of cl nts. Many people have a “more is better” mentality and if such a small program is effective, they will just add this and add that to make it “more effective”. This Is especially true for people who are used to monster workouts. -10- International Academy of Physique Conditioning (IAPC)Lesson 4 Section Two ~ Training Principles Richard Hargreaves Weight Training Program 11 (Mechanical Stress) This is a five day per week routine. Again the exercises can be replaced depending upon your preference and equipment you have available. Another popular workout and excellent training program is Max-OT promoted by AST Sports Science DAY ONE (MONDAY) LEGS AND CALVES Squats 3x5 Leg Press 2x5 Stiff Leg Dead lift 2x5 Leg curls 2x5 Standing Calf Raise 2x10 45° Toe Press 2x5 DAY TWO (TUESDAY) ARMS AND ABS BB Bicep Curls 2x5 Alt, Dumbbell Curls 2x5 Cable Curls 1x5 Lying Tricep extensions 2x5 Tricep Push Downs 2x5 Dumbbell Kick-Backs x7 Wrist Curls 2x7 Dumbbell Wrist Curls ax? Reverse crunches 2x 12 (with added weight to ankles) Weighted Cable Crunches 2x10 Crunches (weighted) 1 x 10 DAY THREE (WEDNESDAY) SHOULDERS AND TRAPS 88 Military Press 3x5 Dumbbell Press 2x5 Dumbbell Side Laterals 2x7 Barbell Shrugs 2x5 Upright Rows (close grip) 2x5 -i- Olnternational Academy of Physique Conditioning (IAPC)Lesson 4 Section Two ~ Training Principles hard Hargreaves Weight Training Program II (Mechanical Stress) DAY FOUR (THURSDAY) BACK Lat Pull Downs (In front) 3x5 Seated Cable Rows 2x5 Bent over Barbell Rows 2x5 Good Mornings 2x5, Weighted Hyper-Extensions 2x5 DAY FIVE (FRIDAY) CHEST AND ABS Flat Barbell Bench Press 3x5 Incline Dumbbell Bench Press 3x5 Weighted Dips 2x5 Weighted Cable Crunches 3x12 Reverse Crunches (weighted) 2x10 cuit weight training The advantage of circuit weight training is it achieves the desired outcome required during bodybuilding contest preparation. That is, to maintain muscle size while reducing body fat to the required level. Weight training has been shown to be very productive in losing body fat. Kraemer et al (7) studied the effects of three different groups, (a) diet, (b) diet and aerobics, and (c) diet, aerobics and weight training. The group that performed alll three programs (c) lost twice as much body fat but the same amount of body weight as the aerobics (b) and diet group (2). This result is important because this demonstrates that anaerobic training will spare more lean tissue, which in turn will Keep metabolism elevated. Circuit weight training is the highest calorie burning activity available. Ciruit weight training may be demanding enough in a caloric sense to get a competitor into contest condition without requiring aerobic exercise. Circuit weight training option is great for competitors who despis2 aerobic exercise. In fact, research results suggest that circuit weight training can be almost as. good as traditional aerobic methods. (Mosher et al, 1994) A circuit weight training program typically includes 9-12 exercises alternating between upper and lower body muscle groups. Competitors perform either a set number of repetitions or 30 seconds worth of each exercise in rotation. If performing the second type, as many repetiticns as possible in 30 seconds, select a weight of 40-50 per cent of your approximate one repetition maximum (1 RM). -12- International Academy of Physique Conditioning (IAPC)Lesson 4 Section Two ~ Training Principles Circuit training involves performing one set on each exercise then moving to the next exercise with minimal rest. Fifteen-thirty seconds rest between exercises is acceptable, just the amount of time taken to move to the next exercise or machine. The idea is to keep heart rate elevated. Skipping or performing cardio exercise for one minute after every third exercise will peak the heart rate again. Another suggestion Is to perform 30 seconds of aerobic exercise after every exercise. Circuit training workouts take between 30-40 minutes to complete. Circuit training can be performed for any time period of the pre-contest preparation (4 -12 weeks). While the body will adapt to the training stress in four weeks, circuit training during the pre-contest period is not designed to produce muscle growth making the adaption of little consequence. While research studies conducted on circuit training has found subjects improve their strength (by 20 per cent) and lean muscle weight, these studies involved untrained or moderately fit subjects. As a bodybuilding competitor, strength and muscle gains are not expected. Rather, it is hoped you will maintain muscle size while dramatically reducing body fat levels. Circuit training is performed on an alternate basis (3-4 times a week). That is, train one day, rest one day. Since muscle stimulation by circuit training for a bodybuilder is not expected to increase muscle size, you can follow the circuit weight training with a low intensity cardiorespiratory session if desired. Competitors, even experienced weightrainers, may find circuit training a physical challenge. Studies have also shown that blood lactate levels increase dramatically with circuit work, suggesting a high anaerobic content to the training. This would be expected since weight- training exercises are of high-intensity and require anaerobic glycolysis. You may need to step into circuit training slowly. Perform one circuit (rotation), moving to two rotations when you are physically capable and finally to three rotations when you can cope. Not only is circuit training tough on the aerobic system but lactate levels rise above tolerance threshold levels. The following is an example of a circuit weight training program. The exercises choosen have no bearing on the results, so you can select your favourites. Pick a weight that is so heavy you can only do the minimum required reps (i.e. for chest 10 reps). As your strength improves and you can do the second figure of the rep range (i.e. for chest 12 reps) it is time to increase the weight (by 5 pounds/2.5 Kg). For each set try and do as many reps possible, In the example program, we even offer to perform a mini abdominal circuit after the program. -13- Olnternstional Academy of Physique Conditioning (IAPC)Lesson 4 Section Two = Training Principles Circuit weight training program (1-3 rotations) MUSCLE GROUP EXERCISE REPS CHEST Pec Deck 10-12 Quaps Leg Extension 12-15 BACK Lat Pull Down 10-12 * 1 minute of skipping (or any choice of cardio exercise) HAMSTRING Leg Curl 10-12 DELTOIDS Shoulder Press 8-10 CALVES Standing Calf Raises 12-15 * 1 minute of skipping (or any choice of cardio exercise) TRICEPS Tricep Pushdown 8-10 ABDOMINALS Reverse Cruncher 15-25 BICEPS Bicep Curl 8-10 * 1 minute of skipping (or any choice of cardio exercise) Post circuit abdominals 15 - 25 on each Rope crunchers Pole twist Twisting elbow to knee sit up Hanging hip flexors Crunchers Peripheral Heart Action (PHA) An alternative to the same repetition range is to change the repetition range during each rotation. This form of circuit training is a model of PHA training. Former Mr. America Bob Gajda is generally credited with developing this method in the late 1960s and won many bodybuilding titles using PHA training, Bruce Lee used it to develop his rippling muscularity. In PHA, the entire body Is trained in such a manner that no localised “pump” is achieved. The idea is to provide uninterrupted blood flow throughout the body while taking no rest in between sets. PHA involves alternating upper body with lower body exercises. While each alternate body part will rest, your heart has to continually pump blood between the lower and upper body. In the example PHA workout, perform 20 repetitions in the first cycle for each exercise. On the second circuit drop the repetitions to 8-10 and repeat the rotation twice. On the third circuit drop to 5-7 and repeat twice and finish the fourth circuit with a higher range between 12-15. A -14- Olnternational Academy of Physique Conditioning (IAPC)Lesson 4 Section Two - Training Principles total of six sets per muscle group with an option of performing one minute of aerobic exercise after each rotation. Varying the type of circuit training can reduce boredom and enhance the benefits, PHA WORKOUT DAY ONE Muscle Gp (1) 1x 20 (2)2x8-10 © (3)2x5-7 (4) 2x 12-15 Lower Back Goodmorning - Goodmorning ‘Hyperextension Hanging Pelvic Tilt Chest Incline DB Press Incline DB Press Incline DB Flys OB Pullovers Abs Reverse Cruncher Reverse Cruncher Crunchers sit Up Quadriceps Leg Press Leg Press Squat Leg Extension Biceps Incline D/8 curl Incline D/B curl. Preacher Curl Hammer Curl * + + * do an aerobic exercise for 1 minute Option *At the end of each circ DAY TWO. Muscle Gp (1) 1x 20 (2)2x8-10 (3) 2x5-7 (4) 2x 12-15 Shoulders Upright Rowing Upright Rowing Overhead Press _ Lateral Raises Calves Calf Raises Calf Raises Seated Calf Raises Seated Toe Press Triceps Pushdown Pushdown, Lying Tricep Ext Kickbacks Hamstring Leg Curl Leg Curl One Leg Curl Stiff leg Deadlift Back Lat Pulldown Lat Pulldown Chin Ups Narrow Pulldown * + * * Option *At the end of each circuit do an aerobic exercise for 1 min. Cardio respiratory (aerobic) training Cardio respiratory training refers to performing an activity that involves the body using oxygen to break down fuel (fat, carbohydrate and small quantities of protein). Aernbic means ‘with oxygen’, Low-intensity exercise must be performed for a minimum of 25 minutes to achieve a desired level of fat calorie burning. Low-intensity exercise can be performed for an unlimited amount of time, as fat burning continues in proportion with duration. Longer is better to lose body fat. Cardio respiratory training is often shortened and referred to as simply ‘cardio’. However, cardio vascular is not the same, they two separate terms. Cardiovascular exercise refers to the function of the heart and blood vessels. It is possible to have great cardio respiratory fitness while having poor cardio vascular health, -15- Enternational Academy of Physique Conditioning (IAPC)Lesson 4 Section Two ~ Training Principles For some competitors who are already lean and muscular, cardio respiratory exercise will not be necessary. Similarly, for competitors who use a (calorie restricted) protein diet, weight training alone may be enough to burn the fat calories they require to reach contest condition; particularly if these competitors perform circuit weight training to enhance the fat burning effect from weight training. For the majority of body types highlighted in the previous lesson, cardio respiratory training will be a key component of their fat loss strategy. Just as the body adapts to build more muscle as a response to weight training, the body adapts to reduce fat deposits as a result of cardio respiratory training. The body benefits from increased fat burning as a result of cardio respiratory exercise for several reasons (Firstly) the body increases the number of mitochondria in the body cells. Mitochondria are the energy factories in the cell that convert all macronutrients (fat, carbohydrates and protein) into fuel. The greater the number of mitochondria, the greater the cell's fat burning ability. Secondly, cardio respiratory training builds a larger capillary network in muscle tissue, allowing more blood and fat to be carried to ‘the muscle cell for metabolism( Thirdly) increasing your cardio respiratory fitness increases the body's production of oxidative enzymes in the muscle cell. Since fat requires the greatest amount of oxygen to be metabolized for energy, fitter people burn more body fat. Like weight training, cardio respiratory training not only burns calories during the exercise session, but continues for three to five hours post exercise. An extended elevation of the body’s metabolism results in greater fat loss. Full time or professional athletes concerned with body fat levels ideally train three sessions per day, every five hours. This allows them to take advantage of the thermogenesis effect. For the average person, maintaining a constant or steady body temperature is the single largest utilisation of calories during the day. Either being too tot or too cold increases metabolic rate. The increasing body temperature during cardio respiratory exercise causes a disruption to core body temperature that must be corrected by sending blood to the surface area of the body, to cool the blood and return to the core, This activity elevates your metabolic: rate (and for longer). The greater the disruption to the core body temperature (the area that is protecting our vital organs), the longer the metabolic elevation. Most heat loss is through the head and the thighs, so to enhance this thermogeresis, wear a cap and dress warm. Train to sweat, as this is the sign of being too hot, -16- International Academy of Physique Conditioning (IAPC)Lesson 4 Section Two = Training Principles Cardio respiratory training can be primarily broken into two categories, low-intensity and high- intensity. Both forms have their advantages and disadvantages for competitors and trainees will generally benefit from mixing or alternating both styles in their pre-contest training. Low-intensity cardio respiratory training ‘The break down of fats in the body is a process called lipolysis. The enzyme in the body responsible for lipolysis is called lipase. Lipase turns fats, or triglycerides, into three free (unbound) fatty acids (FFA) and one glycerol molecule. Once the FFA and glycerol is broken down, it requires oxygen (oxidation) to produce energy in the mitochondria of cells. If broken down (mobilized) FFAs are not utilised or burnt due to a lack of oxygen they are converted back into new triglycerides (fat). The choice of fuel (fat, carbohydrate and protein) used by the body is controlled by the amount of oxygen available in the cell. Fat requires the greatest amount of oxygen to produce energy and therefore we burn primarily fat when we are at rest. We also burn fat predominately during low-intensity exercise, while ample oxygen is been delivered to the working muscles. Once training intensity increases and oxygen supply to the cell can not convert fat fast enough, the muscle switches to carbohydrate metabolism for energy because It requires less oxygen to burn (1). A rule of thumb is, if you can carry on a conversation while doing cardio, you are burning fat. Once the intensity increases and you can not exercise and hold a conversation, the body will not receive enough oxygen to burn fat efficiently and will switch to carbohydrate metabolism. Therefore, high-intensity training burns more calories, but a lower per centage of fat. High-intensity cardio respiratory training To reduce body fat, it may be more important to take Into account the overall calories expended, rather than the amount utilised from fat (1). Research shows when the same amount of calories are burned using high-intensity and low-intensity exercise, the difference in the amount of body fat lost between these groups was not significant (2). In fact, a study performed by Tremblay et al (3), examined the difference of low-intensity or endurance training (ET) and high-intensity intermittent-training (HIIT), The endurance group performed their training for 20 weeks and burned an average of 120.4 M) per session. The HIIT group performed their program for 15 weeks with an average expenditure of 57.9 MJ per session. In other words, the low-intensity group burned more energy during their training sessions. However, the result of six subcutaneous skin folds showed the HIIT group lost significantly more body fat. Therefore, there is something happening to the body beyond simple caloric expenditure. The post-exercise recovery period may be highly influential on the overall -17- International Academy of Physique Conditioning (IAPC)Lesson 4 Section Two = Training Principles outcome of a cardio training program and result in greater post-exercise energy expenditure and fat utilisation (8). Research by Hickson et al (4), Pacheco-Sanchez et al (5), Bryner et al (6), all demonstrated higher body fat loss from the high-intensity training groups than the lower-intensity groups. Growth hormone (GH) plays a role in regulating body fat. Having a high production of growth hormone is beneficial in maintaining low body fat levels. The tody naturally produces growth hormone in response to high levels of lactic acid, Lactic acid is the burning sensation felt during exercise. Like circuit weight training, high-intensity cardio respiratory exercise (high- intensity work lasting longer than 25 seconds, such as interval run training interspersed with short rest periods no longer than 90 seconds) causes high levels of lactic acid. With high-intensity cardio exercise, you burn more fat and calories than low-intensity cardio in the same period of time, said another way, high-intensity requires less time to burn the same number of calories. High-intensity training elevates the body's metabolism throughout the day, resulting in greater post-exercise energy expenditure and fat utilisation. Examples of high-intensity cardio respiratory training With high-intensity training you will work hard but for about a quarter to a half of the time that you would normally spend doing low-intensity cardiorespiratory exercise to burn the same h-intensity training Is so intense and effective that you can do as little as 15 minutes and a maximum of 45 minutes. We will offer you four examples of high number of calories. Intensity programs (there is a virtual unlimited number and versions). Two examples are designed to be performed in the gym and the second two examples can be done outdoors without equipment. Having a choice is useful because like weight training, the body adapts to aerobic type training but takes a little longer, 6-8 weeks of training. If you have not being doing cardiorespiratory exercise you will need to spend some time (even weeks) building a base of conditioning so that you can adapt to the high level of intensity. The examples assume you have a conditioned base already. Each cardio session should not be done the same. Vary your forms of cardio, whether it is running, rowing, cycling, stepper or such High-intensity program - example one (indoor) This first program does take into account people with different fitness levels. Begin at the first level and progress. You can adjust the recommended times ard rest intervals to find a level that is challenging to you. You can choose any type of cardio machine or exercise. You should not try to continue through the steps until your heart rate drops to 60 per cent of maximum heart rate (220 minus your age) during the rest period. If you do not reach the 60 per cent -18- International Academy of Physique Conditioning (IAPC)Lesson 4 Section Two = Training Principles mark it means you have not recovered and the current level is intense enough for your fitness level. You should also not progress until you can perform six intervals. The total duration should not exceed forty minutes. Workout. ‘work First Level '30 seconds '3 minutes 2 minutes 50 seconds Second Level 35 seconds 2 minutes 55 seconds Third Level |40 seconds Continue with ‘Increasing work to 1 minute —_|Decrease rest to 1 minute High-intensity program - example two (indoor) * Pick the cardio machine of your choice (treadmill, elliptical, rower, bike, swimming) and perform a 5 minute warm up. + Start at a moderate pace for 1 minute, then increase to 90 or 95 per cent of your maximum heart rate (220 minus age). Continue at this effort for 15 to 20 seconds. * Reduce the pace to your starting pace for one minute. + Followed by another (90-95 per cent) sprint for 15 to 20 seconds. * Do this for up to 15 minutes. + Finish the session by cooling down for 5 minutes and thoroughly stretch afterwards, High-intensity program - example three (outdoor run-jog) Warm up: Walk briskly for 3 minutes Jog at a moderate pace for 3 minutes Long Intervals: Run at a hard pace for 3 minutes Jog at a moderate pace for 3 minutes Repeat 4 times Advanced Option: Make intervals 90 seconds each instead of 3 minutes Repeat 8 times instead of 4 times Shorter Option Jog at a moderate pace for 1 minute intervals Run at a hard pace for 1 minute Repeat 5 times cas: @Incermational Academy of Physique Conditioning (IAPC)Lesson 4 Section Two ~ Training Principles Cool-down: Jog at moderate pace for 2 minutes Walk briskly for 3 minutes High-intensity program - example four (sprint for 8 workout) Sprint 60 meters (70 yards) and progressively building the speed/intensity on each of eight sprints is the basic program. Each sprint is followed by a 1.5 to 2 minutes walk-back recovery. While this workout takes around 20 minutes, you only reach maximal, high-intensity effort for generally less than two minutes of the 20 minute program. The Sprint 8 Workout can be performed while swimming, cycling, or even power walking (by replacing the 60 metres sprint with 20 to 30 seconds maximum exertion). It can be done in the gym on an elliptical trainer, stationary bike, recumbent bike, or a treadmill, The excitement about high-intensity training is its effectiveness in burning calories and body fat. The concern about high-intensity training is the studies have only been concerned about calorie and fat loss without considering the effect on muscle size. No study has used competitive bodybuilders or using a strict bodybuilding contest diet. Currently, there is no definitive approach as to whether low-intensity is better than high intensity or that high-intensity is better than low-intensity for a bodybuilders contest preparation. Both have their advantages. The advantage of low-intensity cardio is it burns a high per centage of fat and does not burn a significant amount of protein, so muscle tissue is not compromised. The advantage of doing high-intensity cardio is that you burn more calories than low-intensity cardio and you burn more fat in the same period of time. Let the advice in the Bodytypes Lesson be your guide to chose one form to the exclusion of the other. Most competitors will find using both types of cardio provides great results; an effective rate of fat loss and high retention of muscle tissue. References 1. Coyle, E.H. Fat Metabolism Du: 1999, March 25. 1g Exercise. [Online] Gatorade Sports Science Institute. 2. Ballor, D.L., J.P. McCarthy, and E.J. Wilterdink. Exercise Intensity Does Not Affect the Composition of Diet- and Exercise- Induced Body Mass Loss. Am. J. Clin, Nutr. 51:142-146, 1990 3. Tremblay, A., J. Simoneau, and C. Bouchard. Impact of Exercise Intensity on Body Fatness and Skeletal Muscle Metabolism. Metabolism. 43:814-818, 1994, -20- Otacernational Academy of Physique Conditioning (IAPC)Lesson 4 Section Two = Training Principles 4. Hickson, R.C., W.W. Heusner, W.D. Van Huss, D.E. Jackson, D.A. Anderson, D.A. Jones, and A.T. Psaledas. Effects of Dianabol and High-intensity Sprint Training on Body Composition of Rats. Med. Sci. Sports and Exercise. 8:191-195, 1976. 5. Holly, R.G., Barnett, J.G,, Ashmore, C.R., Taylor, R.G., Mole, P.S. Stretch induced growth in chicken wing muscles: a new model of stretch hypertrophy. ‘Am J Physiol (1980) 238: 62 - 71 6. Pacheco-Sanchez, M., and KKK. Grunewald. Body fat Deposition: Effects of Dietary Fat and Two Exercise Protocols. J. Am. Col. Nutr. 13:601-607, 1994. 7. Bryner, R.W., R.C. Toffle, IH. Ullrish, and R.A. Yeater. The Effects of Exercise Intensity on Body Composition, Weight Loss, and Dietary Composition in Women. J. Am, Col, Nutr, 16:68-73, 1997. 8. Kraemer, W.J., et al. Influence of Exercise Training on Physiological and Performance Changes with Weight Loss in Men. Med. Sci. Sports and Exercise. 31:1320-1329, 1999. 9. McDonagh MJN and Davies CTM. Review: Adaptive response of mammalian sketal muscle to exercise with high loads. Eur J Appl Physiol (1984) 52: 139 - 155 10, McMillan, J.L., et al 20-hour Physiological Responses to a Single Weight-training Session. J, Strength Cond. Res. 7(3):9-21, 1993 11, Rasmussen, B.8., and W.W. Winder. Effect of Exercise Intensity on Skeletal Muscle Malonyl-CoA and Acetyl-CoA Carboxylase. J. Appl. Physiol, 83:1104-1109, 1997, 12, Stone, M.H., S.J. Fleck, N.T. Triplett, and W.J, Kraemer. Health-and Performance-Related Potential of Resistance Training. Sports Med, 11(4): 210-231. 13. Stone, M.H., et al. Cardiorespiratory Responses to Short-Term Olympic Style Weight-Trai Men. Can. J. Appl. Sport Sci. 8(3): 134-9, -41- Ofaternational Academy of Physique Conditioning (APC)INTERNATIONAL ACADEMY OF PHYSIQUE CONDITIONING SECTION TWO BODYBUILDING PRINCIPLES FOR COMPETITORS Lesson 5 Nutrition and Diets ©International Academy of Physique Conditioning (IAPC)AunRWNE 10. 11, Lesson 5 Section Two ~ Nutrition and Diets Introduction Nutritional fundamentals and definitions Tips for estimating food portions Composition of the body Two ways to increase your digestive efficiency Three support factors vital in pre-contest dieting — Water Intake — Avoiding Constipation —Omega-3 Fatty Acids How long before the contest do you start dieting? Three types of Contest Diets — Protein Diet — Volume Diet - Stagger Diet Before commencing any Contest Diet perform this simple three day cleansing routine Scientific studies conducted on pre-contest nutritional preparation References -1- International Academy of Physique Conditioning (IAPC) y of Physi) 8 ooNAN 10 12 13 14 23 28 37 40 43Lesson 5 Section Two ~ Nutrition and Diets Introduct in Nutrition will be responsible for an estimated 70per cent of your success in this sport. Amazing isn’t it? For all the power, guts and glory exhibited in the gym, for all the dollars spent on supplements, these all fade into a fraction of the gain made from having and following a superior nutritional strategy. Let me introduce the best nutritional advice immediately in this chapter. It can save the career nal strategy involves discipline of your client or yourself in the sport. A successful nutri and commitment to your goal. A successful nutritional strategy does not involve suffering. A characteristic of the participants in this sport is their courage. Nothing short of incredible personal strength is a mandatory requirement to succeed in this sport. However, this personal power needs to be controlled and focused on producing positive results, not used blindly to turn the sport into a negative experience. Too often I have seen a great number of possible participants and novice champions in this sport fall on the sword of suffering. They become diet martyrs. Do not fall victim to the notion that dietary suffering is a necessary sign of commitment. We are not at war ~ we do not need suicide tactics to win et all costs. Do not admire the competitor with the awesome body who did not eat any carborydrates for the last 12 weeks, as example. Pity them. They have used a once-only ticket. The chances they will ever look that good again are against them, the chances they will walk away from the contest mentally unscarred is unlikely. Their body will set up a defence against this suffering and next time derail their efforts quickly and effectively. I know from experience. During my first pre-contest diet, I stuck to a diet program that works for many competitors (high protein-low carbohydrate). I ignored my own advice, “Bodybuilding is about applying general principles to individual people.” I gambled on this diet, betting with the best odds - the diet worked for most - so it would work for me too. Therefore, poor results were my fault, not the diet. The diet worked. Now it’s not a mistake that I started with a diet that did not suit me, after-all, a diet with a high success rate is a fogical starting point. Sticking with, or not adjusting, a diet that does not produce favourable or measurable results over any two week period is a mistake. Not taking into account my individual body type and requirements was a mistake. I did not apply bodybuilding sensibility - this is a sport about individuals with individual differences. ©lnternational Academy of Physique Conditioning (IAPC)Lesson 5 Section Two - Nutrition and Diets My muscle was shrinking faster than my body fat and I was suffering. I was literally, physically hurting on the diet. At night, I could not sleep. During the early hours I’d walk, wide awake, into the kitchen and look in the cupboards at carbohydrates. Maybe looking at them, would be like eating them. Did I break and eat them? No way. can do this,” I'd confirm to myself. I’m as strong as anyone else, and if anyone else has stepped on stage, they have endured this and so can I. Six weeks of suffering later, I paused the self-laceration long enough to ask myself, could I actually be doing something wrong? Finally, I decided to think about what I was doing - rather than focus on my ability to live with sufferance. Ireversed my role as competitor, to that of trainer. I imagined I was the client sitting in front of myself for consultation. I looked at what I was doing, the effects I was seeing and the results I was (not) gaining as if I was someone else. It can reelly help to ‘step away’ from the situation to see a solution. It took a nanosecond to pin-point tne problem; the diet was too low in carbohydrates for me. It was too low in calories for the amount of fat burning cardio I was doing. I was killing my metabolic rate, energy and strength. Tat day I dramatically change the macro nutrient percentages by increasing carbohydrates and decreasing protein. The suffering stopped, the muscles regrew and the body fat vanished. I went from cardboard flat to cardboard cut-out and I could sleep. (Wayne McDonald) Highlight this fact: discipline is used to prevent you from giving in to something you want - but should not have. Discipline should not be used to prevent you from having what you need. Take my personal story as a fine example that suffering is not conducive to successful bodybuilding. Dieting can be pleasurable. After all, it is producing the desired result of change to take you towards the goal you want. Associate the pain where it belongs, with eating the wrong foods. During your diet, it is important to set continuous goals, such as losing 1 per cent body fat each week. Give yourself an immediate reward, but never with food; go to the movies, have a massage instead. A reward as you achieve each goal during contest preparation constantly connects pleasure to dieting. The power of this reinforcement will ensure your long-term success, It is necessary to be acquainted with the fundamentals of bodybuilding nutrition and the meaning of specific nutritional terminology for both this course and future reading. ‘lnternational Academy of Physique Conditioning (IAPCLesson 5 Section Two ~ Nutrition and Diets Hopefully everyone knows the distinction between weight and fat, specifically body weight and body fat. Body fat Is stored energy, waiting to be used. Body weight consists of this fat, but also includes muscle, bone and blood. You can lose weight fast, but losing body fat is a slower process. You can not lose more than half a kilogram of body fat a week. If that does not sound impressive, losing half a kilo represents 16,500 kilojoules (4,000 calories) or walking 80 kilometres (50 miles). If you lose weight any faster, it will not be body fat. If you have a female client starting with you who has a reasonable body fat level of 26 per cent, this represents half a million stored kilojoules or roughly 2,000 pancakes. Nui nal fundamentals and definitions Metabolism is the biochemical process of combining nutrients with oxygen to release the energy our bodies need to function. Metabolism is typically measured In (kilocalories) calories. Total metabolic rate represents the calories needed for maintaining body functions and activity. Resting metabolic rate (RMR) represents the calories the body burns to maintain vital body functions such as brain function (20 per cent of metabolism takes place in the brain), heart rate and breathing. In simple terms, RMR is the number of calories a person would burn if they were awake, but at rest all day. RMR can represent up to 75 per cent of a person’s total metabolism if they are inactive or lead a sedentary lifestyle. RMR is influenced by a number of factors, such as: body mass, body composition (amount of fat and muscle), age, gender and hormones, Muscle burns more calories than fat; a person with a higher percentage of muscle will have @ higher RMR. RMR declines naturally in adults at a rate of about 2 per cent per decade. However, this decrease is primarily a result of muscle loss. Men normally have a higher metabolism than women, partly because they tend to have a higher percentage of muscle compared to women. Certain hormones can also increase or decrease metabolism. Nutrient are the substances in foods that nourish or provide compounds to support energy, growth, maintenance and vital processes. Calories is a measure of energy. The energy that the food will supply to the body. This energy will be stored or burned. A calorie (was) defined as the amount of energy required to raise the temperature of 1 gram of water by 1 degree Celsius at a pressure of 1 atmosphere. That is why you may see "calorie [15°]", which defines what temperature range the calorie was measured at, since it is different for every temperature. A more common calorie is the International Steam Table calorie or I.T. for short, which was standardized in 1956. It defines a calorie as exactly 4.1868 joules 4- lnternational Academy of Physique Conditioning (IAPC)Lesson 5 Section Two ~ Nutrition and Diets ‘Carbohydrate include starches, sugars and fibre. The most basic type of carbohydrates, such as table sugar, is called simple sugars. Complex carbohydrates, such as starch in potatoes, are made up of simple sugars linked together. Fat is supply energy and essential fatty acids help absorb the fat-soluble vitamins A, D, E, and kK. Types of Fats: ‘Saturated Fat - Foods high in saturated fats tend to raise blood cholesterol. These foods Include high-fat dairy products (whole milk, cheese, butter); higher fat meats, the skin and fat of poultry, lard, palm oil and coconut oil. A helpful hint for identifying saturated fats: saturated fat is solid or semi-solid at room temperature. ‘Trans Fatty Acids - Foods high in trans fatty acids tend to raise blood cholesterol. The best way to identify foods with trans fatty acids is to look for "partially hydrogenated vegetable oils" (hard margarines and shortenings) in the ingredient list on the food label. Unsaturated Fats - Replacing foods high in saturated fats with foods that contain unsaturated fat can help to reduce blood cholesterol level. Unsaturated fats are divided into 2 types: Monounsaturated - Monounsaturated fats are found mostly in canola oil, olive oil, peanuts and avocados. Polyunsaturated - Polyunsaturated fats are found mostly in ail other vegetable oils, nuts and high fat fish. Cholesterol - Our bodies are capable of making all of the cholesterol we need. Cholesterol is, ‘also obtained from food. Dietary cholesterol comes from animal sources such as egg yolks, meat, poultry, fish, and higher fat dairy products. Foods that are high in cholesterol tend to raise blood cholesterol. However, saturated fats may play a more significant role in raising blood cholesterol. Protein - Proteins are macromolecules consisting of long chains of amino acids. There are 20 amino acids that are relevant to the make-up of human proteins, Several other amino acids are found in the body free or in combined states but not associated with protein. These non- protein associated amino acids perform specialised functions. Several of the amino acids found ~5- ‘lncernationsl Academy of Physique Conditioning (IAPC)Lesson 5 Section Two ~ Nutrition and Diets in proteins also serve functions distinct from the formation of proteins, e.g. tyrosine in the formation of thyroid hormones or glutamate acting as a neurotransmitter. Amino acids are classified as “essential amino acids” (the body cannot make on its own), “non- essential amino acids” (the body can synthesise them from other amino acids), and “conditionally essential amino acids” (at certain times the body cannot make them fast enough, so they become essential under these conditions). Examples of essential amino acids are the BCAAs (leucine, iso-leucine and valine). An example of a conditionally essential amino acid is glutamine (because during times of stress the body cannot manufacture it fast enough from valine, isoleucine and glutamic acid). Protein chains may be either complete or incomplete. Complete proteins contain the eight essential amino acids, whereas incomplete proteins are missing one or more essential arnino acid. Complete proteins are the most valuable for muscle building. Incomplete proteins can be combined with other incomplete proteins to obtain the eight essential amino acids and thus simulate the effect of a complete protein. Dietary Fibre is found only in plant foods. Fibre should be consumed daily to improve movement in the gastrointestinal tract, to keep blood sugar levels moderate after eating and to maintain healthy cholesterol levels. Water is a vital nutrient. It dissolves substances, lubricates our joints, and provides a way to transport nutrients and waste. Every cell in your body needs water. Most people do not consume enough water. The IAPC rule is intake water (In ounces) of half your body weight in pounds. (See page 9 The importance of water in a contest diet) 1 ounce [US, liquid] = 30 millilitres. 1 pound = 0.453592¢ kilogram Macronutrients - Carbohydrates, Protein and Fat. Macronutrients are required dally, They supply the energy (calories) and building blocks needed for growth, maintenance and activity. They are broken down into their basic units: sugars from carbohydrates, fatty acids and glycerol from fats and amino acids from proteins. Calorie content varies among the macronutrients: * Carbohydrate: 4 calories per gram 4 calories per gram 9 calories per gram -6- International Academy of Physique Conditioning (IAPC)Lesson 5 Section Two ~ Nutrition and Diets Micronutrients - Vitamins and Minerals mins enable many chemical reactions to occur in the body and are necessary for metabolism. Vitamins are classified as water soluble (C, B) or fat soluble (A, D, E, and k). Vitamins do not provide energy because they do not cont calories, but they do help the body convert food into energy. Minerals play an important role in metabolism and are involved in the make up of the body's structure, Minerals do not provide energy directly, but they are important for the body to function properly. Alcohol: is not a macronutrient but it contributes 7 calories per gram and should be taken into consideration for calorie balance. Tips for estimating food portions This list is handy to help you estimate the amount of food you eat when you cannot measure or weigh it. Fist @ 1 cup, or 1 medium fruit Palm @ 3 oz cooked poultry, meat or fish Cupped hand @ 1 - 2 0z pretzels, Thumb @ 1 oz. cheese or meat Thumb tip @ 1 level tbsp Fingertip, @ 1 level tsp Further examples of portions Medium apple, orange, peach is the size of a tennis ball 1/2 cup is what would fit in a cupcake wrapper or half a tennis ball 1/2 cup represents 6 asparagus spears, 7 or 8 baby carrots or carrot sticks 1 cup tennis ball or fist of average adult 1 cup broccoli is the size of a light bulb Medium potato Is the size of a computer mouse 1 cup raw leafy greens is the size of a tennis ball or a fist of average adult 1 07 is about 3 tbsp meat or poultry 2 oz smalll chicken drumstick or thigh 3 ozis the size of a deck of cards. -7- International Academy of Physique Conditioning (IAPC)Lesson 5 Section Two ~ Nutrition and Diets Composition of the body Based on a 65 Kg man. Vitamins are insignificant in consideration of total body weight. Possibly 8 of his 9 Kg of estimated fat is not essential. Nutrient Weight (Kg) (pd) Percentage per cent Water 40 88 61.6 Protein it 24 v7 Fat 9 20 13.8 Minerals 4 9 61 Carbohydrate 1 2 15 Two ways to increase your digestive efficiency If you find your digestive system is not what it should be ~ you feel bloated, develop gas, prolonged fullness or constipation on any diet, include the following to your daily routine: 1. Pro-biotics Take a pro-biotic supplement and use the recommended directions by the manufacturer to increase the number of beneficial bacteria in your digestive tract. 2, Enzymes Digestive enzymes are responsible to help breakdown and digest food. Digestive enzymes are found in raw food — when food is cooked the enzymes are destroyed. This is a reason some authorities suggest we eat our meal in reverse - have dessert (meaning fruit) first to put the digestive enzymes in the stomach. Taking digestive enzymes with each meal can take the pressure off the body “stealing” enzymes from your immune system to the digestive tract to breakdown your meals (and thus eliminating the immune enzymes from the body in the waste and weakening the immunity system). The importance of water in a contest diet Water by itself is an effective fat loss technique. Have you ever known anyone who suffered the painful experience of passing a kidney stone and became a devotee of drinking water and the body fat they lost? Water is vital to the efficient function of the body, responsible for removing water-holding toxins, flushing the rubbish from the bodies cells, reducing the body signals to eat by increasing the feeling of fullness. On this point, one paper claimed that 7Sper cent of Americans are chronically dehydrated and their thirst feedback mechanism is so weak, the signal to drink is misinterpreted as hunger. Note: If you use a protein diet it is essential to drink enough water, as protein requires water to digest. -8- Olnternational Academy of Physique Conditioning (APC)Lesson 5 Section Two ~ Nutrition and Diets How much is enough water? Daily intake of water in ounces of half your body weight in pounds. Use this formula to convert into metric (1 0z = 30ml) and (2.2 pd = 1Kg). Examples: 55 Kg (120 pd) female x 2.2 x 30 ml = 3.6 litres/half = 1.8 litres (3.75 pints) of water/day 75 Kg (165 pd) male x 2.2 x 30 ml = 4.95 litres/half = 2.5 litres (5.2 pints) of water/day 90 Kg (198 pd) male x 2.2 x 30 ml = 5.95 litres/half = 3.0 litres (6.25 pints) of water/day Constipation Constipation can be a problem on diets because restricted calories mean reduced food volume and less fibre in the form of grains, Plus protein diets are characteristically low in fibre. Females in particular suffer. Normal advice of choosing fibrous vegetables and increasing weter intake does not always work; maybe because of the associated minimal fat intake in a contest dieting does not aid lubrication. I remember when MCT oil was a contest dieting fad in the 1980's. Women loved it - everything flew out of them. When you get the feeling to “go” do go to the bathroom - even if nothing eventuates. This will strengthen (train) the reflex response to ‘go with the flow’, Rather than resorting to laxatives, add a scoop of fibre powder to your protein drinks. Oligofructose Is a fantastic fibre (which you can also use as a sugar substitute in your coffee due to its sweetness). Add 5 gms to your protein drink and increase to 15-20 grams per day ~ careful it can give you diarrhoea if you add too much too quickly. If you have no other sources, you can purchase it online at www.optimal-life.com.au/pages/oligofructose.html Easy and healthy. If the added fibre has not worked I recommend a terrific product manufactured anc sold in the USA called Max Digestion by Health Secrets USA www.healthsecretsusa.com This product works on cleansing the intestinal tract and healing the intestinal lining so that you can absorb more nutrients. It is a formulation of washing minerals that cleans the intestinal tract (and in addition help Improve pH balance) combined with vitamin peptides that work to restore the intestinal lining. It works so well you take it on an empty stomach if you are dealing with constipation or with meals where it will also help end food cravings and food allergies as it heals the intestinal wall. Most colonics only clean a few feet of the end of the colon. Max Digestion cleans the whole digestive tract, from the small intestine down. It Is a superior solution to cleaning the intestines. Use a good pro-biotic to round out the regeneration of a healthy intestinal environment. -9- International Academy of Physique Conditioning (IAPC)Lesson 5 Section Two - Nutrition and Diets Fat - Essential Fatty Acid - Omega-3 Fatty Acid Flaxseeds and flaxseed oil The body uses about 20 fatty acids to maintain normal function. Our bodies can synthesize all but two, Omega-3 and Omega-6. These two fatty acids must be obtained in proper balance through foods or supplements. Most people typically do not consume enough Omega-3 fatty acids in comparison to Smega-6 fatty acids (current ratio is 1:20, whereas ideal is 1:4 ratio). Moreover, using a (bodybuilding) diet that attempts to reduce fat intake means supplementing with Omega-3 fatty acid is essential otherwise an inflammatory response cccurs due to the imbalance. The use of EFA and flaxseed/oil is popular with competitive bodybuilders and is yet another example of the innate understanding that bodybuilders have for nutrition (that many years later the general population becomes aware of). Flax seeds are a rich sours of Omega-3 fatty acids and also abundant in fibre, lignans, vitamins, minerals and protein. Flaxseeds contain both soluble and insoluble fibre and importantly contain a special fibre called mucilage. Mucilage helps stabilize blood sugar levels, protects against bowel cancer and is a natural laxative. Plus, a 100 grams of flaxseeds produces 25 grams of protein (4 grams of protein per tablespoon), which is g'eat considering the other nutrients obtained along with this. Benefits for bodybuilders Flaxseed is one of the best sources for the essential fatty acid, alpha linolenic acid. Alpha linolenic acid is important for bodybuilders: * Enhancing insulin sensitivity within muscle cells ‘+ Stimulating steroid production ‘+ Systemisation of hormones + Mediating immune response * Directing endocrine hormones to target cells + Regulating smooth muscle and autonomic reflexes * Construction of healthy cell walls + Transportation of oxygen to body cells + Keeping saturated fats mobile in the blood stream * Regulation of nerve transmission + Serving as the primary energy source for the heart muscle -10- International Academy of Physique Conditioning (IAPC)Lesson 5 Section Two ~ Nutrition and Diets Omega-3 fatty acid is sometimes defined as "anti-fat" due to its ability to speed up the metabolic process and aid in fat loss. Omega-3 fatty acid increases the fluidity of cell membranes, stimulate hormone production, increases the uptake of nutrients into the cell and removal of waste from the cell. More efficient cellular function results in an increased rate of fat burning. Whereas, low fat diets tend to result in poor hormone production which leads to a slower metabolism. Flaxseed oil or whole seeds? From a nutritional standpoint, seeds are the better choice. Most of the nutrients are contained in the flaxseed but seeds are also higher in calories, which makes seeds an off-season option. To absorb the oil and nutrients the seeds must be cracked or ground up (use a coffee grinder). You can add the ground up seeds to cereal, salads, protein shakes, rice, or just eat them plain - they have a nutty (but not strong) taste. One needs three times the amount of seeds to get the oil equivalent. The flaxseed oil gives you a concentrated source and convenience that may give using oil the edge for a competitive bodybuilder. How to use flaxseed oil Flaxseed oil is best taken with other food. Consume one teaspoon of flaxseed oil (44 calories) with breakfast, lunch and dinner. This is a moderate dose and should be increased from teaspoon to tablespoon in off-season (3 teaspoons equal 1 tablespoon). Do not be afraid to add Omega-3 fatty acid supplementation to any pre-contest diet. The numerous benefits and fat burning assistance outweighs the calories. Flaxseed oil should not be raised to a temperature of more than 120°F/49°C. You need to add flaxseed oil to your food after cooking, use as a dressing on salad, added to other liquid drinks, or consumed directly. Be selective when you purchase flaxseed oil. Flaxseed oil is readily denatured by oxygen, heat and light. Flaxseed oil must be carefully produced, packed under nitrogen in light-proof containers and refrigerated until used (do not buy flaxseed oil sold in a glass bottle or on the shelf ~ get from the refrigerator section in a light-proof, black container). Use as quickly (fresh) as possible. Revealing Health Tip: Competitive bodybuilders can use a mix of low fat cottage cheese (excellent low calorie, inexpensive protein source) and flax seed oil as a combination in thelr pre-contest diet. The combination of flaxseed and cottage cheese has been widely used in Europe over the past 50 years and was originally proposed by Dr. Johanna Budwig, a German ote International Academy of Physique Conditioning (IAPC)Lesson 5 Section Two ~ Nutrition and Diets biochemist and expert on fats and oils. The theory was examined by Dr. Dan C, Roehm M.D. FACP (Oncologist and former cardiologist) in 1990. Dr. Roehm claims: "this [diet] is far and away the most successful anti-cancer diet in the world", Budwig, six times Nobel award nominated doctor says this essential nutrient combination actually prevents and helps body to Lis cure cancer. She says the absence of linolenic acids [in the average western responsible for the production of oxydase, which induces cancer growth and is the cause of many other chronic disorders. The theory Is the sulphuric content of protein (cottage cheese being the best) makes the Omega-3 oils (flaxseed oil) water-soluble and more effective (cell respiration is closely connected with the highly unsaturated fatty acids and needed for proper oxidation). The best combination is cottage cheese and flaxseed oil. The Budwig formula is: 120 grams (4.2 ounces) low-fat organic cottage cheese with 45 ml (3 tablespoons) flaxseed oil (or 1-3 tablespoons of freshly ground flaxseed and enough water to make it soft). Add a little cayenne pepper, garlic and red pepper for taste and greater health properties. Using the Budwig dose ratio and our recommendation during the pre-contest phase of only 3 teaspoons of flax seed oil daily, you would need only 45 grams (1.5 0z) of the cottage cheese. You can use more cottage cheese than this for the desired level of protein that you need at the time How long before the contest do you start dieting? The time period to diet directly relates to the amount of body fat the competitor needs to lose. Therefore, your skill at taking skin fold measurements to calculate body fat percentage and monitor the fat loss over the pre-contest period is important (Monitoring Tools and Methods lesson), The shorter the duration of contest dieting the better ~ less muscle loss, less mental and social stress for the competitor. I like the idea of no longer than 10 weeks of serious dieting. I follow the principle of losing half a kilo of fat per week, Plan that the competitor has to reduce five kilos (11 pounds) of body fat in a pre-contest diet period (they will lose more than this in actual body weight - the additional loss being muscle and water weight) over the final ten weeks of contest preparation. If the competitor Is leaner than this, calculate the number of weeks required. I have know Natural champions who only needed four weeks of dieting because their body composition is genetically lean. If the competitor has more body fat than five kilos (11 pounds) to lose then extend the dieting period so they reach the first goal of being at the desired target weight 10 weeks from the contest. The length of time over the 10 week mark should be treated as a non-serious dieting ~12- International Academy of Physique Conditioning (IAPC)Lesson 5 Section Two - Nutrition and Diets period and Involve reducing junk food or unnecessary high calorie food and start or increase cardio respiratory (fat burning) exercise. Tip: Add two weeks to the formula (12 week dieting) if the competitor is competing in a one- off contest (verses a series of events over one period). In other words, you expect the competitor to reach competition weight two weeks prior to the show. This two week period affords a safety net if anything disrupts the preparation. It means the body will be more tolerant to any manipulations in fluid or carbohydrates attempted because the body is not undergoing stresses or sweeping changes to drop weight, Rather than waiting until after the contest for taking photographs take them in this two week period - it is a reward for getting into contest condition. The posing Is good practise. And when the show is over no further pressure or demand is on the competitor. Three types of Contest Diets A. Protein Diet B. Volume Diet €. Stagger Diet In this course we are presenting three successful and different contest diets. The resource of having three different base diets will help you assist virtually every possible metabolic type of competitor, To use the most effective diet for a bodybuilding competitor, select a core diet that suits the individual's response to the macro nutrients (protein, carbohydrate or fat) and fuels the exercise strategy (amount of time training/cardio) they will use. ‘The advantage of having three diets that are based around three different mechanics of fat loss gives you, as a bodybuilding trainer, several approaches to use with competitors. Each diet offered in this lesson provides the excitement of a new tactic to motivate a competitor who may not have seen significant results on the attempt of a previous diet. Moreover, sometimes the results on one diet diminish over time or the competitor may start cutting corners or cheating due to factors like boredom on any particular diet. Therefore, a different diets can be used for a short period of time (two weeks) to add variety to the pre-contest preparation when results slow or the competitor complains of difficulty adhering to the same diet, We will provide you with the structure of each of these diet tyoes. No diet ‘on paper’ is perfect. After all, we are dealing with individuals with differing responses and preferences in food. You -13- ‘Glaternational Academy of Physique Conditioning (IAPC)Lesson 5 Section Two - Nutrition and Diets will constantly have to tweak even the ‘right’ core diet for it to suit individuals. A common example of tweaking is replacing a food item the individual does not like A. Protein Diet Introduction The protein diet is the common starting point for pre-contest preparation. I would estimate it will suit 60-70per cent of competitors. Six to seven out of 10 competitive bodybuilders will use and respond fantastically to a protein diet, The protein diet has been the core of bodybuilding dieting for such a long time, long before there was any scientific justification to do so. In recent years, scientific understanding is confirming the value of a protein diet to lose unwanted body fat in a host of studies (1-10). The highly respected Australian Government CSIRO's (Commonwealth Scientific and Industrial Research Organisation) Clinical Research Unit in Adelaide is renowned for its research into nutritional and genetic factors involved in obesity, cardiovascular disease, bowel cancer and diabetes. In 2004 the CSIRO completed studies demonstrating effective results with a protein diet. In one of the longer, more recent studies 120 obese or overweight women were selected to take part by following one of two diet programs. High-protein/low-fat diet, and high- carbohydrate/low-fat diet, over a 12-week period. The CSIRO were particularly interested in monitoring the women with Syndrome X which Is generally indicated by excess fat around the abdomen, high blood pressure, high glucose levels and high blood fats (triglycerides). The study assessed the amount of body weight lost and body composition in all participants, The impact of both diets on nutrient status, bone turnover markers and various measures of heart disease and diabetes risk were also monitored, The results showed that overweight women with high triglycerides lost 25 per cent more weight on a high protein/low fat diet than on a high carbohydrate/low fat diet. Much of this extra weight loss was in the abdominal area, which is crucial to improving their metabolic health. The CSIRO now sell their protein diet (47per cent protein) as a commercial product, It is Australia’s top selling diet. Insulin-Glucagon Axis Hormones in the body are usually paired in sets (a set is called an axis), consisting of two hormones with powerful but opposite physiological effects, In a protein diet we are concerned with the balance of the hormones insulin and glucagon. Hormones have both an action to perform and message to send to the brain, The function of insulin (stimulated by the consumption of carbohydrates and excessive calories) is to move excess glucose -14- International Academy of Physique Conditioning (IAPC)Lesson 5 Section Two - Nutrition and Diets (carbohydrates) and amino acids (protein) into fat and muscle cells. The message it sends to the brain is, “I have sugar for energy, do not burn fat", It prevents stored fat from being released, Therefore, glucagon does the opposite. The action of glucagon (stimulated by the consumption of protein) is to release glucose from the liver to restore blood sugar levels to prevent hypoglycaemia (low blood sugar). The message glucagon sends to the brain is, “I do not have sugar, burn fat”. This is the power of the protein diet. Regular protein consumption prompts the brain to release fat from the storage cells all day long. One warning, insulin is produced in response to excessive protein or food intake, so avoid eating more than 2,100 Kilojoules. (500 calories) or more than 42 grams of protein at any one time. Previous arguments against protein diets routinely cited kidney damage as likely. However, a healthy kidney can handle the type of protein loads we have recommended. The major concern (of excessive protein intake) would be from a dehydration standpoint. In order to metabolise, say, two grams of protein per kilogram of body weight per day, a lot of nitrogen needs to be excreted from the body. And that gets excreted primarily in the urine. Typically, what happens when you dramatically increase your protein intake is that the urine volume goes up substantially. Studies have measured increases of two to four times the urine volume on a protein diet. If increased water loss goes on routinely and the person does not attempt to compensate for it, one would become progressively dehydrated. This could become a problem, particularly for athletes who have excessive fluid losses due to sweating. Hence the IAPC suggests bodybuilders stick rigorously to our fluid intake recommendation. There Is also tating concern about calcium loss and its affect on osteoporosis, which is a serious bone det disease, primarily in women. There have been studies that have shown protein supplements in high dosages can increase calcium loss in the urine - meaning that calcium loss will come, eventually, from bones and affect bone density. The jury is still out on the potential of this situation but supplementing with calcium on a protein diet is sound advice as calcium rich food sources like dairy are usually the first products removed on a diet. Note: Whey protein is high in calcium and the calcium contained within it has high bio- availability; meaning your body can easily and readily absorb it. Beware of calcium supplements containing just the mineral source calcium carbonate which has poor bio- availability. -15- ‘©lnternational Academy of Physigue Conditioning (IAPC)Lesson 5 Section Two ~ Nutrition and Diets The emerging body of data to support high protein dieting is also a collection of data against excessive carbohydrates, or the traditional food pyramid that recommended grains and cereals as the largest food group (the same grains and cereals farmers use to fatten cattle for sale). People who are not losing body fat on a diet usually have a metabolic imbalance caused by a disturbed carbohydrate metabolism. Dr John Yudkin points out nowadays people consume ‘more sugar in two weeks than we consumed in a year two certuries ago, From four pounds (2 Kg) of sugar to around 200 pounds (91 Kg) of sugar a year. Humans were basically carnivores, eating proteins and fats. Carbohydrates, in crude form, represented only 5 - 10 per cent of the daily calories. The single biggest dietary change has occurred in the past 200 of the 50 million years we have been on this earth and is responsible for most of today’s health problems - from Sper cent of crude carbohydrate up to 70 per cent of processed carbohydrate. For some people their metabolism has not adapted at the speed we have chanced our eating pattern. Their system still operates more efficiently on proteins and fats. Someone who is carbohydrate intolerant has a body trying to operate using carbohydrates, but inefficiently. As such, these people are often tired because their body can not derive sufficient energy from carbohydrates. At the same time, they have sufficient energy stored in the form of fat, yet the body is not metabolising it. We need to activate the body to use the fat, not carbohydrate as a body fuel. Fat Mobilising Hormone (FMH) is released from the pituitary gland only when the diet contains little or no carbohydrate. The presence of FMH means the person is using unwanted fat stores as body fuel. The production of FMH is a benefit of a protein diet. Imperial and metric conversions This is an international course and attempts to provide both imperial (US) and metric measurements. Here is a list of the conversions: 1 gram (gm) = 0.035274 ounce 1 ounce = 28.4 grams (gms) 1 kilogram (Kg) = 2.2046 pounds 1 pound = 0.4536 kilogram 1 Calorie (kcal) = 4.1868 joule (kj) 1 joule = 0.000238 kilocalorie 1 millilitre (ml) = 0.033814 ounce 1 ounce = 30 millilitre 1 litre = 338140226 ounces 1 ounce = 0.03 litre The pros of a protein diet + Food is simple, fast and easy to prepare. + Diet is easy to follow, * Bodybuilders typically agree with the concept (muscle is made of protein therefore eat lots of protein). -16- International Academy of Physique Conditioning (IAPC)Lesson 5 Section Two ~ Nutrition and Diets * Fat loss is not dependant on excessive cardiorespiratory (aerobic) exercise. * High success rate with bodybuilding competitors. The cons of a Protein diet * Boring. This is overcome with imagination and flavouring food with herbs. * Many will suffer bad breath, flatulence and body odour (body odour because the sweat becomes ammoniated). Drinking lots of water will help alleviate bad breathe and body odour. «This protein diet example contains approximately 50 grams of carbohydrates, 50 grams is the minimum amount of carbohydrate required daily by the brain and the lowest suggested level. Reducing carbohydrates below 50 grams may cause problems with concentration and such. Low carbohydrate levels can rob the competitor of physical energy and mental concentration. Some competitors get short on temper due to the low carbohydrate level which is not acceptable. In this case, increase the number of carbohydrates in your diet to. a level where you feel comfortable. © Cannot maintain high intensity training on low carbohydrate diet, Principles + Use this diet for three days, and then take one day off. ‘+ If you drink coffee or tea, restrict consumption to three cups per day (dehydration). * Ensure you drink a minimum of half your body weight in pounds of water. (1 oz = 30 ml) and (2.2 pd = 1 Kg). + Add other supplements as recommended though the course. Supplemented protein drinks must be included in your daily 2 gm protein/kg BW (1 gm/pd BW) diet goal. Add a multi- vitamin supplement if not adding powdered vitamins to your protein drink. + Supplement with calcium (1600 mg) and zine (10mg) daily on a protein diet. * If you get hungry, particularly at night, you have a choice of: 1, Celery stalk filled with low fat skim milk cottage cheese. 2, Small (20 grams of protein powder) protein shake in water. 3. Piece of baked chicken fillet. How much protein? Consume between 1.0 ~ 1.5 grams of protein per pound (2.2 - 3.3 grams of protein per kilo) of body weight in divided doses throughout the day. As example a 175 pound (80 Kg) bodybuilder should aim at consuming 176 grams of protein a day up to a maximum of 264 grams. -17- Olnternational Academy of Physique Conditioning (IAPC)Lesson 5 Section Two ~ Nutrition and Diets PROTEIN DIET A protein diet example for a 70 Kg (155 pd) competitor, based upon a minimum daily protein intake of 2.2 grams of protein per kilogram of bodyweight (or 1gm/pd BW) diet goal. This diet assumes no protein supplement is taken. Therefore the diet example can be used by heavier competitors if they use protein supplements. For 70 Kg (155 pd) competitors using additional protein supplements or lighter competitors, they need to reduce the size of these protein serves, MEAL I Protein Carb Fat Calories 1 small orange (150gms/3.20z) or 100mi/3.3 fl.oz juice* 4.5. 12,0 49-71 “Fruit Vs Juice: (fruit 3gms dietary fibre/1.5 gms protein Vs juice 0.1 fibre & 0.2 protein) 4 ~ 6 egg whites (120gms/4.302 ~ 180gms/oz)* 14-21 50 58-86 (microwave/boiled/steam) *Can add tomato/mushroom/green peppers and dry-pan fry in non-stick pan using a little water MEAL 2 Hot Option Bake chicken/turkey or fish and vegetable on non-stick paper in oven. Fish and vegetable can be steamed. Options can be eaten hot or cold. Choose one protein source: (1) Chicken 1309ms/4.60z 37 o 65 204 (2) Turkey 130gms/4.602 385 0 20 198 (3) Fish 150gms/5.30z (average of all types) 37 Oo 45 185 Sweet potato 100gms/2.70z 2 140 66 Another vegetable suitable for baking can be chosen from the list in meal 4 oR Cold Option PROTEIN SALAD - Choose one protein source: (4) 1 cup (low-fat) skim milk cottage cheese (200gms/70z) 39 os | 200 (2) Chicken/turkey/tuna from Hot Option 200gms of mixed salad - lettuce*/cucumber with 1 tomato 2 6 0 34 * Choose a lettuce other than the traditional iceberg lettuce that has virtually zero nutritional value. MEAL 3 Tuna 150gm/5.30z drained (spring water, not oil) 39 0 z 164 (Option) add lemon juice and cubed cucumber - enough quantity to Increase enjoyment! 1 small orange (1509s) 1S 175 02 «71 MEAL 4 Stir-fry with 120 grams of low-fat protein le, turkey/chicken/fish/goat/kangaroo 37 0 65 204 You can use the following low carbohydrate, low glycemic index (Gl) vegetables in unlimited quantity, Based on 200gms/70z 7 5 52 Vegetable choices: Spinach Silver beet Tomatoes Broccoli Olive Eggplant Green beans Cucumber Onion Lettuce Capsicum Brussels sprouts Cauliflower Asparagus Beans Celery Pumpkin Mushrooms Squash Cabbage Zucchini Bok Choy TOTALS Protein 139 -148 grams Carbohydrate 44,5 ~ 49.5 grams Fat 11 - 15 grams Calories 833 - 925 (3500 ~ 3885kj) -18- Glnternational Academy of Physique Conditioning (IAPC)Lesson 5 Section Two ~ Nutrition and Diets Do not sweat the small stuff It Is a famous saying that is appropriate for competitors undergoing a pre-contest diet. Do not join the band of competitors who make their diet so strict, bland or boring and so far removed from their normal style of eating that you would think i an attempt to fail. What I mean by this is and as an example, it Is not necessary to ask yourself or your competitor to stop taking milk in their coffee months before a contest. Too many competitors focus on getting tough on themselves ~ but tough on areas that are almost meaningless. What would a dash of full- cream (which is only 4 per cent fat) milk add to the calorie total? Virtually nothing. What does cutting it out achieve? Physically nothing. But it can have a significant and detrimental effect on their ability to stick to a diet. 1 even prefer a competitor to keep their one spoon of sugar (and the 9 calories) in their coffee rather than use fluid retaining no-calorie sweeteners. Why? Apart from these single figure calorie “luxuries” having little affect on the competitors chance of achieving ideal condition, (unless you are so carbohydrate sensitive and must cut out all refined sugars) it keeps some things normal in their day. I do not worry about a scrap of butter somewhere, a drop of oil, dash of milk or similar small stuff. Keeping the ‘small stuff” in their diet allows competitors to focus on the big picture of dieting and can prevent the uncontrolled pig-out and the damage when they consume 2,000 calories in one binge. When binge eating occurs due to the pressure-cooker release from strict dieting it will damage the competitor physically and has a negative impact on their mind-set - reinforcing they cannot get through the pre-contest period .... all because of an ill-aimed focus to stop a few meaningless calories of milk going into the morning coffee. Binge eating on bodybuilding diets are too common. Remember my advice about using a diet to restrict what you want to eat, not what you need to eat. Bingeing is not totally related to a “weak” mind-set but also because the body is been deprived of something it needs. A teaspoon of sugar or a dash of milk is not where the war should be fought. Dispense this advice to others in the correct context, that we mean small portions, occasionally. A dash of milk allowed in coffee, does not mean drink cappuccinos as desired. And this concept should be reviewed if the competitor is in thei the desired condition. On the other hand, do not use the fear of them abusing any dietary liberty as justification for condoning a concentration-camp dieting style. final weeks of preparation and has not achieved no longer than three consecutive days After each three days of high-protein dieting, take one day off the diet. There are psychological and physiological reasons. -19- Olnternational Academy of Physique Conditioning (IAPC)Lesson 5 Section Two ~ Nutrition and Diets Physiologically our body runs according to clocks. Most will be familiar with our 24 hour body clock otherwise called our circadian rhythm. An example of this working is if you wake up every morning at the same time. You have programmed your body to do this by establishing a pattern of behaviour. If you always wake up at 6am, your body knows this is your preferred time of waking and sets its hormonal system to respond to your desire, The adrenal gland will secrete adrenalin at 6 am, the adrenalin enters your blood stream, circulates In your body until it enters your brain, making it alert and waking you up. This is also a good reason to go to the ‘gym and train at the same time each day - testosterone will peak its secretion at your regular training time. The body clock is a reason for disputes at the Olympic Games. Athletes like to compete at their normal training time ~ not at the time that suits TV programming. Marathon runners always suffer the most because they train in the cool hours of the day, whereas world wide TV scheduling usually sees them running in late afternoon in the heat of the day and in peak smog/pollution conditions. All reasons why Olympic Games marathon winning times are rarely world records. Beyond the 24 hour body clock is a greater clock responsible for controlling many conditions in the body. Our body has a 72 hour or three day body clock that is our control mechanism to maintain status quo or homeostasis. This process uses set points, Set points establish such factors as our bodily fluid level and body fat level. The function of a set point is to keep the body stable by maintaining established levels - regardless of what we do to change them. Therefore, if we drop food volume (calories) more than three days in a row our body records the reduction and slows its metabolic rate to maintain the same body fat level (homeostasis) by needing fewer calories. To keep a diet effective, the food pattern should be broken every three days to prevent the body “recording” what you are doing and adapting to it. Furthermore, by taking every fourth day off the diet you change the “go without forever” negative psychological problem associated with dieting. The day off the diet is a mental relief. Let’s face the reality of a diet; you only desire what you can not have. Multiple Ms Olympia, Cory Everson included a Mars Bar everyday in her diet. You see, will power does not work in the long run because denial is painful and your brain is programmed to take you towards pleasure and away from pain: Although a protein diet is effective for fat loss while simultaneously sparing muscle loss, it has one significant disadvantage. You will not be able to sustain high intensity exercise. Activities like weight training can only use carbohydrates as an energy source, ketones and free fatty acids (FFA) cannot be used. Therefore the lack of carbohydrates on a protein will eventually lead to decreased training performance in the weight room, which may result in muscle loss, -20- @lnzernational Academy of Physique Conditioning (IAPC)Lesson 5 Section Two - Nutrition and Diets and carbohydrates must be introduced into a protein (ketogenic) diet without affecting ketosis. The additional calories and carbohydrates ingested on the fourth day diet will only be stored as glycogen in the liver and muscle; nothing will end up as fat, Further, replenishing glycogen into the liver and muscle will give the competitor more energy to train well and continue with another three days of strict adherence to the three days of protein dieting - where the real fat loss happens. Depending on the mind-set of the competitor, be flexible in what you classify as a day off the diet. In its loosest context, place no restriction on what is allowed on the day off. I am serious. “What?” you may ask, "I can eat anything?" Yes. Why would you allow a competitor the freedom of eating pizza (anything)? Simply because they will not, yet you have not said they cannot. What works in the long run is Yin and Yang or the power of positive/negative. Once you become healthy your body will crave positive foods - sugar and fats will not taste good. But regularly trying these foods will reinforce that you are not missing out on the so-called “good” things in life. It is a self education process. Initially some competitors may eat calorie (fat) dense food but they will not feel mentally or physical good afterwards. They will quickly correct themselves, without you being the bully with the whip, without anyone saying NO. It is the same successful technique the world’s best salesman use, they do not tell the customer they should buy the product or service, they lead the customer until they say "I want to buy this!" When you make a decision for yourself not based on outside pressure or motivation, it is easier to follow. In fact, on this technique I find it harder to get a competitor who is looking great to take a day off the diet. The competitor usually gets to a stage where they are rewarded with an improving physique and do not want to “blow it". In other cases, competitors find a bodybuilding diet so simple to follow, preparing normal food is too much effort ~ they are happier to quickly steam fish and vegetables in one pot than chop, season, marinate, foil and bake something special. It is not uncommon after bodybuilders have eaten a stable of core foods that mention to them to eat something different and they battle to think of something! For these reasons (or if you do not feel you can trust your competitor), call the day off the diet, a food rotation day. Give them a set diet that uses different food; have rolled oats for breakfast, pasta for lunch, yogurt and popcorn for snacks and red meat for dinner. The actual principle of rotating food and using different enzymes has some merit. -21- International Academy of Physique Conditioning (IAPC)Lesson 5 Section Two - Nutrition and Diets What about gaining body fat on the off-day? Possibly the biggest fear many competitors will have taking a day off a protein diet is the potential to regain body fat due to the high number of calories or carbohydrates being consumed. Consider this study to ease your mind and feel safe that fat gained during on the “off day” should be minimal, if not actually lost, if a few guidelines are followed. In a study which subjects consumed a low carbohydrate diet for five days and depleted muscle glycogen with exercise (28), Subjects were then given 500 grams of carbohydrate in three divided meals. During the first 24 hours, despite the high calorie (and carbohycrate) intake, there was a negative fat balance of 88 grams meaning that fat was actually lost during the period of high-carbohydrate (calorie) eating. When muscle glycogen is depleted, incoming carbohydrates appear to be used preferentially to refill glycogen stores, and fat continues to be used for energy production. Additionally the excess carbohydrates which were not stored as glycogen were used for energy (28). The synthesis of fat from glycogen (referred to as De Novo Lipogenesis) in the short term is fairly small (29, 30). During any carbohydrate overfeeding, there is a decrease in fat use for energy. Most fat gain occurring during high carbohydrate overfeeding is from storage of excessive fat intake (31). Therefore as long as fat intake Is kept relatively low (below 88 grams) during the off-day, there should be a minimal fat regain. In a similar study, individuals consumed a low-carbohydrate, high fat diet for 5 days and then consumed very large amounts of carbohydrates (700 to 900 grams per day) over a five day period (32). During the first 24 hours, with a carbohydrate intake of 709 grams and a fat intake of 60 grams per day, there was a fat gain of only 7 grams. As with the previous study illustrated, this indicates that the body continued to use fat for fuel during the first 24 hour time period. The key point is never take two consecutive days off your diet. In the second 24 hours, with an intake of 800 grams of carbohydrate and a fat intake of 97 grams, there was a fat gain of 127 grams (32) indicating that the body had shifted out of ‘fat burning’ moce as muscle glycogen stores became full. If a competitor has a difficult time accepting that an effective diet can be this ‘easy’ (taking every fourth day off the diet), do not fight a battle on just one principle. But do compromise with them to take one day a week off the diet. -22- International Academy of Physique Conditioning (IAPC)Lesson 5 Section Two ~ Nutrition and Diets Example of a Food Rotation Day on a protein diet Meal 1 Bowl of rolled oats cooked with water (microwave is fine). Add 30 grams of protein (powder) after the oats are cooked. Optional: hand-full of sultanas or some banana. Consume with milk. : Tub of yogurt with punnet of strawberries. Meal 3. Mix (up to 300 gms) cooked rice with the following steamed vegetables: half cup of onions, half cup of green peppers and half cup mushrooms. Steam 159 gms scallops. Squeeze the juice of a fresh lemon over the scallops and serve. Meal 4 Oven baked mini bread-rolls filled with low fat skim milk cottage cheese that has been mixed with 15 ml of flaxseed oil and some tuna. Meal 5 Steak and vegetables. Followed with a bowl of sugar-free jelly. B. Volume Diet Introduction Bodybuilders and trainers may avoid some pre-contest diets (such as the volume or staggering diets) on the ground they feel the amount of protein is too low. As such, it may be reassuring to know high calorie intake, such as the volume diet, reduces protein requirements and increases nitrogen retention (33). As a result, less dietary protein is needed when caloric/carbohydrate intake is high. Preliminary research has also shown that a high carbohydrate to protein ratio (70 per cent carbohydrates, 15 per cent protein and 15 per cent fat) may increase testosterone (34). Furthermore, the protein requirement of a bodybuilder during the pre-contest phase is two grams per kilo of body weight (1.1 grams per pound) under extremely intensive training conditions (35). So even at 15 per cent protein calories, most competitors will be consuming enough protein. -23- Elnternational Academy of Physique Conditioning (IAPC)Lesson 5 Section Two ~ Nutrition and Diets Eat more I know what competitors are thinking when they try to lose body fat by eating less food. They think the body will use stored body fat if they deprive it of any other form of food or energy. But this is not what the body thinks or does. The body does not know the difference between a Mars Bar and a carrot - it assumes the same amount (better defined as volume) of food will supply the same amount of energy. Our body is an adaptation machine trying to always maintain status quo. This refers to our level of body fat also, When you cut down the amount of food you eat, the following physiological responses occur: + Stretch receptors in the stomach lining send a message to the brain. The brain is told you have consumed less food and assumes fewer kilojoules. + Wanting to maintain body fat at a constant level, the body adapts to the reduction in food. The brain, fearing body fat will drop, responds by releasing enzymes that promote the storage of energy into the fat cells and prohibit the release of fat from storage. + Your metabolic rate is sensitive to the reduction in food. One published study reported that dropping food intake by only five per cent can cause your metabolic rate - the number of calories you burn at rest - to drop as much as 18per cent. + The body also reacts by slowing the transition time of food in the stomach, so you have more time to absorb kilojoules. «Some authorities believe the numbers of digestive enzymes increase so you absorb more kilojoules from less food. + The volume of the muscle cell drops and this signals the body to go into survival mode and save body fat stores, (Creatine and glutamine supplementation can actually ald fat loss here by helping maintain muscle cell volume when dieting.) Basically, If you cut down food volume by eating less, you are fighting your body. But do the opposite; eat more by changing your diet to one that includes more voluminous foods - foods that are called low-calorie density because they contain fewer calories for the amount consumed - such as salad, vegetables and rice-cakes, your body will work with you. Now the body fears status quo will be compromised but this time in the opposite direction, that you will increase body fat. In response your body will speed your metabolism to burn more calories, store less fat, push fat from storage into the blood stream and increase the transition time of food through the stomach so you absorb fewer kilojoules. You can increase your food volume yet actually decrease the number of calories you consume by swapping high-calorie density foods for low-calorie density food sources. Vegetables are an example of low-calorie dense food. -24- ©lnternational Academy of Physique Conditioning (IAPC)Lesson 5 Section Two - Nutrition and Diets Moreover, the type of kilojoules you eat is more important. The body uses energy to digest and absorb food. The amount of energy required to ingest fat is only 10per cent that of carbohydrate or protein. On a 4,000 kilojoule diet consisting entirely of fat your body would burn 120 kilojoules in the digestive process. If those 4,000 kilojoules were carbohydrates and protein, your body would burn a whopping 1,200 kilojoules! Understanding this key secret highlights the reason why a low-fat diet will produce great results on a volume diet regardless of the ratio of protein and carbohydrate with both using 30per cent of their calories to be ingested. The volume diet does not rely on restricting carbohydrates and works well with competitors who metabolise (use) carbohydrates efficiently. One reason a protein diet will not work on a particular competitor is their body uses (burns) carbohydrates efficiently as an energy source and their body does not have a high demand for protein. On one level of logic this is true ~ if a typical competitor can expect to gain 4-5 pounds (2 Kg) of muscle a year, the protein/calorie requirement could be served by eating an additional half slice of bread a day. This type of competitor loses valuable muscle gains on protein diets yet get fatter around the mid-section at the same time ~ a sign the large protein quantity is not being used and not being efficiently transported into the muscle cells, but rather being converted into fat and stored. Scientists estimate dieting alone would drop as much muscle weight as it loses in fat weight ~ and that is on an effective diet. This is not as drastic or unbelievable as it sounds because the same amount of muscle weighs four times more than fat weighs. So size-wise, 3/4" the size loss Is fat. Hence, most bodybuilders, probably all male bodybuilders, can not believe how small they look or “feel” when they are in contest shape. The only method of achieving pure fat loss is burning the calories through low-intensity exercise. If a competitor likes to perform a lot of LSD (long stow distance) cardio then the volume diet works very effectively because it supplies them with ample carbohydrate (energy) for recovery and links in with the body (response to increased food volume) releasing fatty acids into the blood stream to be available to use as energy. On the volume diet you can increase the amount of food you consume. This is not a scientific increment or planned, You eat until you are satisfied. Since the best food sources on a volume diet comprise of crude fibrous vegetables and rice cakes, it is wonderful for improving the transition speed of food through your system and increasing bowel movement. Therefore, in a short period of time you will automatically become an eating-machine because your body moves food faster through you. Keep eating until you are satisfied and the volume will -25- International Academy of Physique Conditioning (IAPC)Lesson 5 Section Two ~ Nutrition and Diets naturally increase. You may have guessed another benefit to the volume diet ~ it does not feel like a diet because you are eating so much. This is the foundation of the volume diet and the suggested food volume will suit a number of female competitors. Even males competitors can start with these volumes and increase the amount in each meal until they are satisfied. There is no ceiling to the amount of food you eat per meal. For example, you start eating two rice cakes per serve and can end up being able to eat an entire bag of 14 cakes by the end of the diet. Since you are increasing the amount of food you eat, the physiological need to take a day off the diet to prevent the body adapting to the same diet, as per the protein diet, does not apply. You just have to be sympathetic to the psychological need to eat calorie-rich, low-volume food. Have a ‘cheat’ meal twice a week. I like to recommend the cheat meal is planned, like every Wednesday and Saturday night (never on two consecutive days). With planned cheat meals, the competitor can have a social-life and plan going out for dinner. Supplements on a volume diet © Multi vitamin + Vitamin B group + Vitamin C - time release - 500 mg x 2 per day with vitamin & + Vitamin € - 500 iu, 2 per day On the volume diet, add Vitamin B group supplement for carbohydrate metabolism. The Australian Institute of Sport (AIS) found athletes who supplemented vitamin C with E significantly improved recovery time from cardio respiratory training (which you will be depending upon to burn body fat). The pros of the volume diet * Will suit approximately 20 per cent of competitors. + Food is more interesting than the protein diet and still fast and easy to prepare. * Diet is easy to follow. + Fat loss purists like the idea. Virtually pure fat loss can be achieved by using body fat as energy, rather than relying on a diet. + Plenty of carbohydrates so mental alertness and concentration are normal * Competitors feel great on this diet, plenty of carbohydrates and fibre. High exercise requirement builds fitness level and sense of wellbeing. -26- International Academy of Physique Conditioning (IAPC)Lesson 5 Section Two ~ Nutrition and Diets The cons of the volume diet * Fat loss is dependent on cardio respiratory exercise. Therefore the amount of daily time devoted to exercise increases significantly. Will not suit competitors with time constraints. * Will not suit individual who dislike cardio respiratory training. VOLUME DIET The idea Is to eat as much food as possible; increasing the amount when and where you can. However, do not increase the number of times/meals you eat. Meal 1 150 ml of orange juice Bowl of rolied oats. Add handful of sultanas or 2.- 4.egg whites on 1 - 2 slices wholemeal toast Meal 2 2 pieces of fruit. To add some high quality protein in a delicious way, mix a couple of scoops of whey protein concentrate (either plain or flavoured) with a very small amount of water so that it forms a thick “cream” and pour it on your fruit. Meal 3 Large salad sandwich with protein (meat) and one banana or 2.x corn on the cob with a salad or Rice & tuna salad Meal 4 2.- 4x rice cakes with strawberries/vegemite/tomato Pre Workout Meal 2 pieces of fruit. Oranges are ideal Meal 5 Baked or streamed chicken/fish with vegetables or Pasta/rice with "homemade" (low fat) sauce Meal 6 2-4 rice cakes 20 grams of protein in water Volume Diet Principles «Never go longer than 3 hours without eating. + Take a ‘cheat’ meal Wednesday and Saturday. + No more than 3 cups of coffee/tea per day + Keep fat intake as low as possible, ‘+ Meals do not have to be eaten in this order. Simply eat any of the food which is on the diet. -27- International Academy of Physique Conditioning (IAPC)Lesson 5 Section Two - Nutrition and Diets €. Stagger Diet Introduction The stagger diet does not rely on any ingesting any particular amount of protein. The stagger diet is based on the principle of disturbing the body's set points. The theory follows that if the diet varies 25 per cent in calories each day the body will not be able to register which calorie/volume point it is receiving and will not adapt. The body will maintain a high metabolic rate. Previously I mentioned the body can not count calories - so why are we now counting calories? It is not the difference in calories that the body notices but the difference in volume. Since food volume is difficult to measure, the stagger principle uses calories to ensure that you are altering the food volume enough each day. Over my time of training competitors the stagger diet has been the most effective diet I have used for female competitors. Plus, females respond well to the food in this diet. Females may not be as keen on high quantities of protein as males are, so the protein diet (and constipation) can be off-putting for them. In particular females like the days where the calories drop significantly ~ they feel light. Women (incorrectly) like the notion of eating less to lose weight, so they feel a sense of confidence that the diet will work. A negative with the stagger diet is the large variety of food you must buy ~ only two days in the week are the same. In the diet to follow, we suggest the food/calorie volumes to start with depending upon the gender and bodyweight of the competitor. If the competitor loses weight too fast, increase the calories, Likewise if you need to increase the weight loss lower the calculations ~ just keep the difference at 25 per cent. We have listed several examples of meal structures to help you ~ more examples are provided for popular volume days. However, the meals listed are not a key to the diet ~ just examples. Use the IAPC Nutritional Suite to create other meal plans. The Pros of the Stagger diet + Works extremely well with female competitors. = Women like the idea. Women like the days of low food = they feel light = lose body fat. + Plenty of carbohydrates so mental alertness and concentration are normal. The Cons of the Stagger diet + Buying, calculating and preparing different food may prove difficult and time consuming. -28- @lnternational Academy of Physique Conditioning (IAPC)Lesson 5 Section Two ~ Nutrition and Diets STAGGERING DIET for females weighing 110 - 120 pounds (50-55 Kg) MONDAY 1200 TUESDAY 1500 WEDNESDAY 800 THURSDAY 1200 FRIDAY 1500 SATURDAY 800 SUNDAY Day Off STAGGERING DIET for females weighing 121 pounds plus (55+ Kg) MONDAY 1500 TUESDAY 1800 WEDNESDAY 1200 THURSDAY 1500 FRIDAY 1800 SATURDAY 1200 SUNDAY Day off STAGGERING DIET for males weighing 155 - 175 pounds (70-80 Kg) MONDAY 2000 TUESDAY 2400 WEDNESDAY 1700 THURSDAY 2000 FRIDAY 2400 SATURDAY 1700 SUNDAY Day Off STAGGERING DIET for male weighing 176 pounds plus (80+ Kg) MONDAY 2800 TUESDAY 3500 WEDNESDAY 2400 THURSDAY 2800 FRIDAY 3500 SATURDAY 2400 SUNDAY Day Off -29- Elnternational Academy of Physique Conditioning (IAPC)Lesson 5 Section Two ~ Nutrition and Diets 800 Calorie Day Example 1 1200 Calorie Day Example 4 Meal 1 Calories Meal 1 Calories 3 egg whites 50 3 eggs whites 50 1 slice toast 80 1 slices toast 80 orange juice (200 ml)__90__220 orange juice (200 ml) 90 220 Meal 2 Meal 2 100ams peeled orange 45 ‘100ams peeled orange. 45 Meal 3 Meal 3 250qms plain yoghurt 170 Salad platter consisting of: 2rice 27 150gms cottage cheese 1.5 cups lettuce Meal 4 1.5 cups tomato 100ams peeled orange _45 1 cup carrot sticks slice bread 410 Meal 5 2 rice cakes and banana Meal 4 100gms strawberries 100gms peeled orange as S0gms prunes 240 Meal 5 100gms spaghetti (dry wt) tomato based meat sauce 470 800 Calorie Day Example 2 1200 Calorie Day Example 2 Meal 4 Meal 1 Calorie 3 egg whites 3 egg whites 50 1 slice toast 1 slice toast 80 orange juice (200 m 90 220 orange juice (200 mi) __90 __220 Meal Meal 2 im range 4s 100gms peeled orange _ 45 Meal 3 Meal 3 75qms salmon with lemon Tuna salad platter consisting of: half cup of kernel corn water packed tuna (85gms) 1 cup steamed zucchini and 1 tbs. diet mayo (opt) tomato 270 1.5 cups lettuce 1.5 cups tomato Meal 4 1 cup carrot sticks ‘100ams peeled orange 45 slice bread 410 Meal 5 Meal 4 2 rice cakes and banana ‘100gms peeled oranae 45 100gms strawberries SOgms prunes 240 Meal 5 120gms Fish 2 small potatoes 1 cup peas iow oli 7 -30- International Academy of Physique Conditioning (IAPC)Lesson 5 Section Two ~ Nutrition and Diets 1500 Calorie Day Example 1. Meal 1 Calories 3 egg whites 50 1 slices toast 80 orange juice (200 ml 30 Meal 2 150gms salmon with lemon half cup of kernel corn 1 cup steamed zucchini and tomatoes 400 Meal 3 Tuna salad platter consisting of: water packed tuna (85gms) 1 tbs. diet mayo (opt) 1.5 cups lettuce 1.5 cups tomato 1 cup carrot sticks Lslice bread 410 Meal 4 115gms chicken 1 cup peas 1 cup broccoli 470 1500 Calorie Day Example 2 Meali ____——__—Calories 6 egg white 100 2 slices toast & marg 160 orange juice (200 ml) __90_350 Meal2 1 banana 87 Lpear 5142 Meal 3 Sandwich consisting of: 200gms cottage cheese. 181 Lettuce as desired 18 2 slice bread (rye) 146 1 tomato 20 100 gms cucumber _ 15__380 -31- Meal 4 1 orange 45 1 banana 87 apple 53185 Meal 5 120gms (dry wt) rice half cup of onion, half cup mushrooms. 450 1500 Calorie Day Example 3 Meal 1 Calories 6 eggs whites 100 2 slices toast & marg 160 orange juice (200 ml 90 __350 Meal 2 1 banana 87 pear __ SS 142 Meal 3 Open turkey sandwich consisting of: 110gms turkey lettuce -as desired 1 slice bread (rye) 1-2 tsp. mustard 1 tomato cucumber (med 410 Meal 4 1 banana 87 apple ______53 _140 Meal 5 Chicken meal consisting of: 120gms chicken 2 small potatoes 1 cup pea cup broccoli 550 oR Meal 5 170gms lean steak 230gms non fat yoghurt Lapple 244 160 96 _500 International Academy of Physique Conditioning (IAPC)Lesson 5 Section Two ~ Nutrition and Diets 1700 Calorie Day 1800 Calorie Day Meal 4 Calorie: Meal 4 Calories 6 egg whites 100 2 slices bread 112 2 slices toast & marg 160 6 egg whites 100 orange juice (200 ml 90 ___350 orange juice (200 ml). 90 302 Meal 2 Meal 2 1 Banana 87 lettuce as desired 10 1 Apple 53 large tomato 34 Pear __55__195 2 slice bread 112 120ams tuna 91 347 Meal 3 Open turkey sandwich consisting of: Meal 3 110gms turkey lettuce as desired 1 slice bread (rye) 1-2 tsp. mustard 1 tomato cucumber (med) 410 Meal 4 1 Banana 87 1 Apple 53 LPear 55__195 Meal 5 Chicken meal consisting of: 120gms chicken 2 small potatoes 1 cup pea cup broccoli 550 -32- 110gms grilled/boiled flounder (with lemon/vinegar) 1 cup green peas & mushrooms half cup beetroot 1 cup meion (any type’ 410 Meal 4 1 Peach 87 1 apple 53 deer S95 Meal 5 170gms lean steak 244 230gms non fat yoghurt 160 apple 96 500 ‘©lnternational Academy of Physique Conditioning (IAPC)Lesson 5 Section Two - Nutrition and Diets 2000 Calorie Day Meal 4 Calories 2.5 cups puffed wheat 330 250 ml skim/rev milk 88 1 banana (small) 87 5 egg whites 85 orange juice (200 mi gi 68) 1 banana 87 1 apple 53 Lpear 55195 Meal 3 1 mixed green salad - as desire 300gms tuna 480 Meal 4 1 banana 87 1 apple 53 Lpear 55195 Mei Chicken - Rice casserole 120gms chicken chunks half cup rice half cup corn half cup onions half cup capsicum ‘Loup chicken broth — -33- 2400 Calorie Day Example 1 Meal 4 Calories 2 rice cakes with bananas 178 9 egg whites & 1 whole egg 250 2 slice bread & marg 160 orange juice (200 m! oo__678 Meal 2 Open turkey sandwich consisting of: 110gms turkey lettuce - as desired 1 slice bread (wholemeal) 1 tomato Lcucut 410 Meal 3 Chicken meal consisting of: 150gms chicken 235 Sams (dry weight) pasta_200__435 Meal 4 1 banana 87 1 apple 53 1 pear 55 B.tbs. liquid aminos 104 __299 Meal 5 150gms Scallops (steamed) 170 with lemon 300gms boiled rice 320 half cup of onions, half cup of green peppers & half cup mushrooms 600 ©lnternational Academy of Physique Conditioning (IAPC)Lesson 5 Section Two ~ Nutrition and Diets 2400 Calorie Day Example 2 Meal 1 Calories 8 egg whites 120 2 slices bread & marg 160 orange juice (200 ml) 90 370 Meal 2 lettuce as desired 10 large tomato 34 2 slices whole wheat bread 112 170ams tuna. 9135 Meal 3 110gms Grilled/boiled flounder with lemon/vinegar 1 cup green peas & mushrooms half cup beetroot 2500 Calorie Day Meal 1 Calories 2.5 cups puffed wheat 330 250 mil skim milk a8 1 banana (small) 100gms 87 5 eggs whites 85 orange juice (200m!) 91 681 Meal 2 1 banana 87 ipear_ S42 Meal 3 Open turkey sandwich consisting of: 110gms turkey lettuce -as desired 1 slice bread (rye) 1- 2 tsp. mustard Licup melon (any t 1 tomato cucumber (med) 410 Meal 4 2 banana 174 Meal 4 2 apple 106 1 banana 87 2 pear 110 _390 Lapple 55142 M Meal 5 Protein drink in 2% milk (300 ml) 350 200gms Scallops with lemon cup rice with Meal 6 1170gms lean steak 244 230gms non fat yoghurt 160 Lapple 96 500 half cup onion, half cup of green peppers & half cup mushroom 850 Snack (anytime) 5 rice 200 ‘International Academy of Physique Conditioning (IAPC)Lesson 5 Section Two ~ Nutrition and Diets 2700 Calorie Day 2800 Calorie Day Meal 1 Calories Meal 1 Calories 1.5 cups oatmeal 230 2.5 cups puffed wheat 330 250 mi skim milk 88 250 mi skim milk 88 6 eggs whites & 1 yolk «167 1 banana 87 2 slices bread & marg 160 5 egg whites 85 orange juice (200 ml) _91__736 orange juice (200ml) 91681 Meal 2 Meal 2 Open turkey sandwich consisting of: 2 oranges so 110gms Turkey 200gms strawberries 74 lettuce as desired ‘Ooms prunes 76240 Islice bread (rye) 1-2 tsp. mustard 1 tomato Meal 3 Leucumber (med 410 150gms salmon w/lemon 242 200gms corn 166 1 cup steamed zucchini and Meal 3 tomatoes 140 Chicken meal consisting of: 10 peanuts (S0gms: 282 150gms chicken 235 Sams (dry) ps 200435 Meal 4 2 rice cakes & bananas 178 Meal 4 1 banana 87 banana 87 1 apple 53 apple 53 1 pear 55 pears 55195 3 ths. liquid aminos 104 __477 Meal 5 Meal 5 Protein drink in 2% (300 ml)__350 Meal 6 120gms scallops with lemon half cup rice with half cup onions, half cup of green peppers half cup mushrooms 2.med haked apples. 550 Chicken - Rice casserole 120gms chicken chunks half cup rice half cup corn half cup onions half cup capsicum ‘cup chicken broth 410 Olncernationsl Academy of Physique Conditioning (APC)Lesson 5 Section Two ~ Nutrition and Diets 3000 Calorie Day 3500 Calorie Day Meal 1 calories Meal 1 Calories 2.5 cups Special K 330 2.5 cups (cooked) Oats 330 250 ml skim milk 88 250ml skim milk 88 1 banana 87 1 banana 87 5 egg whites 85 Third cup of sultanas 144 120gms lean beef__225 842 5 egg whites 85 209 lean beef 255 986 Me: Sandwich consisting cf: Meal 2 170gms turkey 300 ‘Sandwich consisting of: 2 cups lettuce 20 170gms turkey 300 2 slices bread 140 12 cup lettuce 20 1 tbs. mayonnaise (diet) 45 2 slices bread 140 half tomato _____17 _522 1 tbs. mayonnaise (diet) 17 halftomato __17 _522 Meal 3 150gms salmon with lemon Meal 3 half cup of Kernel corn Chicken meal consisting of: 1 cup steamed zucchini and 220gms chicken tomatoes 2 small potatoes 10 peanuts (SOams) 490 1 cup peas 1 cup broccoli 2 820 Meal 4 2 banana 174 2 apples 106 Meal 4 2pear 110 390 2 banana 174 2 apple 106 2 pear 110__390 Meal 5 Protein drink in 2% (200ml 350 Meal 5 Pr rink in 2% milk (300ml) 350 Meal 6 Tuna Salad platter consisting of: water packed tuna (85gms) 1 tbs, diet mayo 1.5 cup lettuce 1.5 cups tomato 1 cup carrot sticks 1 slice bread half cup unsweetened -36- Meal 6 Chicken - Rice casserole 120gms chicken chunks half cup rice half cup corn half cup onions half cup capsicum 1 cup chicken broth — International Academy of Physique Conditioning (IAPC)Lesson 5 Section Two ~ Nutrition and Diets Before commencing a Contest Diet perform this simple three day cleansing routine Introduction While this course deals with bodybuilding dieting leading into competition, I will generalise that most competitors leading up to this point have used a diet high in protein sources like cooked meat and refined powder protein drinks. Some bodybuilders may have been bulking-up, force-feeding themselves many times a day. The result of this type of protein intake coupled with modern eating habits; the use of preservatives (toxins to the body) to lengthen the shelf life of foods, highly refined foods and eating mostly cooked food (rather than eating raw food) causes a significant build-up of mucus over the digestive tract. Naturopaths call this mucus in the intestine by the name of mucoid plaque. Mucoid plaque looks like a green, rubbery hose about twenty- five yards (23 metres) long. The body uses this mucus as a filter, All the surfaces of the digestive tract that are designed to absorb the nutrients from food become covered with this mucus film to protect us and minimise absorption of the toxins we are consuming. The mucus film begins at the tongue and continues all the way through the intestines (people who have a thick mucus coating on their intestines usually kave white-coated tongues). As the years go by the mucoid plaque becomes thicker and harder and our nutrient assimilation becomes less and poorer. The assimilation of nutrients which the body extracts from the food consumed daily is from 8 per cent to 10 per cent which is very poor. It is amazing how the body can still function at such a low percentage. The foods we purchase at the grocery stores do not have the nutrients content that we think. Picked fruits and green vegetables kept in storage for long periods of time lose their nutrients. A study at the University of California at Davis found that the plant does not set the vitamins and enzymes until the vegetable or fruit sets the colour while still on the branch or vine. Do they not pick most fruit and vegetables before they ripen? Where are the nutrients the body needs? It is no wonder disease is on the rampage and our immune system is sluggish. The body is nutritionally starved, A convenient way to counter this problem is to take one tablet of Superfood Guardian supplement with every meal, The tablet contains pure organic vegetable compounds from Barley Grass, Wheat Grass, Spirulina, Beetroot, Ginseng, Norwegian Kelp, Ginger and Garlic, Unlike loose powdered product that must compromise its nutritional formula for taste, by -37- International Academy of Physique Conditioning (IAPC)Lesson 5 Section Two ~ Nutrition and Diets encapsulating the product the formula can deliver its true design to nourish, protect, ity. Superfood Guardian is restore, defend and optimise the body and its function al available at www.durathon.net or www.inba.com.au online shopping store. If you do not use a regular intestine cleansing program during the year, or if you turn the pages of magazines that cover this topic because it looks too ‘mother earth’ or boring, we are going to teach you a simple cleansing routine. I would estimate that few bodybuilders are aware of, or appreciate the effectiveness of this fat loss/muscle building technique. Therefore, using this little know method will give your clients a head start on the competition. Removing some of the mucoid plaque build- up can dramatically improve the absorption of nutrients. Some nutritionist’s state nutrition absorption can be improve by 1000 per cent with a proper cleanse. A cleanse will give the body a boost at the beginning of the dieting stage. Over a few days you can experience a tremendous amount of weight loss. While this is not all fat, the weight loss is associated with a tremendous improvement in how you feel. We all feel great when we feel detoxified. Cleansing prior to commencing the pre-contest diet has several advantages: + Improve the absorption of nutrients. This will counter the nutrient loss to the body during the contest diet due to cutting back on food volume. You will literally be absorbing more nutrients from less food; + It will detoxify the body. We know the how wonderful it feels to get rid of “rubbish” out of our body. It is a boost - mentally and physically; * Detoxifying the body will remove unnecessary and muscle-hiding water; and a ‘+ Dramatic reduction in waist circumference, kick-starting the excitement of dieting and preparing for the competition. -38- ©lnternational Academy of Physique Conditioning (IAPC)Lesson 5 Section Two ~ Nutrition and Diets Three Day Cleanse First and second day Mix and drink 8-12 glasses each day containing: + 2 tablespoons freshly squeezed lemon or lime juice + 1 tablespoon pure maple syrup or honey (fructose) + 4 teaspoon cayenne pepper + 240 mi (8 ounces) spring water Eat or drink nothing else except water; laxative herb tea; peppermint or chamomile tea. The lemon juice helps loosen mucus fast. While this is a minimal cleanse, it is simple and has great benefits. You may be surprisingly challenged going without food for two days, so choose the weekend or days you can take it easy. On the second day you can expect your energy level to be at its bottom, so you should not be in a situation that will require any effort; such as working. While a longer cleanse would have even greater results, you should do specific study on detoxifying because a cleanse longer than three days may start slowing the body’s metabolic rate, Day Three At the beginning of Day Three do a saltwater flush. Drink 1 litre (1 quart) of water with 2 teaspoons of sea salt (not table salt) dissolved in it before any food. It is called a ‘flush’ because that is what should happen - flush everything remaining in your digestive tract out (usually in an hour). Don’t go shopping. You need to stay near 2 toilet until after the ‘flush’ works! Your digestion has been at rest, so you need to go slowly on Day Three, chew well and do not overeat or mix too many foods at a meal. Let your body be your guide today on how often and when to eat. Simple vegetable meals, salads or soups are best today. Fruit should be eaten alone, Soaked prunes or figs are good. Well-cooked brown rice or millet is handled well by most people. If you normally eat a lot of fruit and vegetables in your diet, today you can include a lot of fruit juices - freshly squeezed, not concentrates. However, for meat eaters, Arnold Ehret a European fasting expert suggests that fruits and fruit juices should not be used right after a meat eaters first fast because they may coagulate intestinal mucus and cause problems. More likely, a meat eaters colon bacteria -39- International Academy of Physique Conditioning (IAPC)Lesson 5 Section Two ~ Nutrition and Diets are different than a vegetarians and so the fruit sugars (from fruit or juice) combined with the active gram-positive anaerobic bacteria in the meat eater will produce more toxins. Therefore meat eaters on Day Three should choose vegetables or vegetable juices and soups or broths, They could also take extra acidophilus to begin to shift their colon ecology. Scientific studies conducted on pre-contest nutritional preparation The dietary practices of pre-competition bodybuilding athletes have been documented in several studies (Elliot, Goldberg, Kuehl, & Catlin, 1987; Hickson, Johnson, Lee, & Sidor, 1990; de Boer, De Jong, van Rossum, & Maes, 1991; Kleiner, Bazzarre, & Litchford, 1990; Balon, Horowitz, & Fitzsimmons, 1992; Bazzarre, Kleiner, & Litchford, 1990; Hildebrand, Saldanha, & Endres, 1989). While these studies have limited information for any real world application, four of the studies highlight that Intake in bodybuilding diets are inadequate. We have already outlined our reasons and recommendation for calcium supplementation. During the cium intak was Inadequate and three studies confirm zinc contest diet phase when the consumption of foods high in zinc are restricted (red meat, grains and cereal, oysters) we also advised that competitors take a zinc supplement. Zinc has a dual function that assists bodybuilders. Firstly, zinc is necessary to maintain normal serum testosterone, whereby inadequate zinc levels prevent the pituitary gland from releasing luteinizing and follicle stimulating hormones, which stimulate testosterone production. Secondly, Zinc also inhibits the aromatase enzyme (in fat cells) that converts testosterone into excess estrogen. Low zinc levels may lead to increase estrogen and body fat. The Recommended Daily Allowance (RDA) for men is 11 grams and for women 8 grams of zinc. Sandoval (1989) studied the body composition, exercise, and nutritional profiles of five male and six female bodybuilders before competition. The average male competitor had 3.6 years of experience (range 1 to 10 yr) and was 7.2 £1.6 per cent body fat measured by hydrostatic weighing 24 to 48 hours prior to competition. Sixty per cent of male competitors included some form of aerobic activity in addition to weight training. The most popular form of aerobic exercise was station cycling. Days before the competition, the mean energy intake for men was 2347 +220 kcalories; 199 £65 gm of protein (34 per cent of kcal), 305 £91 gm of carbohydrates (52 per cent of kcal), 41 +19 gm of fat (16 per cent kcal). This was calculated to be and average of 28 kcal/Kg of body weight. ‘The most popular source of protein was white chicken meat, lean fish, egg whites, and -40- International Academy of Physique Conditioning (IAPC)Lesson 5 Section Two - Nutrition and Diets canned tuna packed in water. Calcium was the only nutrient low in the diet supplying S4per cent of the RDA. Only one man reported using a vitamin/mineral supplement and three men reported using protein or amino acid supplements. All men reported using anabolic steroids during training. (Sandoval, Heyward, & Lyons, 1989). Hickson (1990) looked at the dietary and precontest preparations of a male bodybuilder preceding competition. The subject weight trained six days per week and included bicycling and running activities most of these days. Anabolic steroids, HCG, and diuretic drugs were self administered weeks one through three of the study. Anabolic steroids included nandrolone decanoate 100 mg/wk (weeks 1-3), boldenone undecylenate 50 mg/wk (weeks 1,2) 75 mg/wk (week 3), methenolone-enantato 20 mg/wk (weeks 1-3), stanozolol 10mg/day (week 1), oxandrolone 12.5 mg/day (week 1) 15 mg/day (weeks 2- 3), ethylestrenol 10mg/day (weeks 1,2), 12 mg/day (weeks 3). A strict regimented diet was followed supplying 2094 +295 kealories on days one through 21. This consisted of 26 44 per cent protein, 56 +8 per cent carbohydrates, and 18 £7 per cent fat. On days 24 through 26, the subject employed a low carbohydrate (11 per cent of kcalories) diet supplying 1769 to 1781 kcal. On days 24 through 26, he returned his carbohydrates to 57per cent of the total calories and consumed 2437 to 3285 kcal. All basic nutrients exceeded 80per cent of the RDA except calcium (57 +9 per cent) and zinc (53 #8 per cent). A loss of approximately 5 Ibs of lean body weight and 10.5 Ibs of fat was measured throughout the study to the day before the competition, One day before competition, body fat was e: his weight class division (Hickson, Johnson, Lee, & Sidor, 1990). ated at 4.9per cent fat. Finally, on day 27, the suaject place third in Kleiner (1990) studied diet, body composition, training, health, and drug usage in 19 men and eight women competing at the 1988 NPC Junior USA Bodybuilding Championships. Data was collected using dietary record forms, questionnaires and interview surveys. Anthropometrics, blood pressure measurements, and blood samples were also taken. Most competitors progressively restricted their diets two to four months before competition. The week before the competition, the men's diet consisted of 2015 41060 kcalories; 169 +94 gm of protein (33.5 per cent of kcal), 243 £121 gm of carbohydrates (48 per cent of kcal), and 40 £51 gm of fat (18 per cent of kcal). The main source of protein was egg whites, but also included white chicken meat, flounder, and haddock (fish). Practically all basic nutrients meet or exceeded the RDA except calcium (75 per cent) and zinc (71 per cent). In addition, nutrition supplements were used by nearly all athletes, Pre-contest body composition, estimated by seven-site skin -41- ©lnternational Academy of Physique Conditioning (IAPC)Lesson 5 Section Two ~ Nutrition and Diets fold measurements, showed men at 6 +1.8 per cent body fat and women at 9.8 £1.5 per cent body fat. Many athletes reported the use of various drugs including anabolic steroids, diuretics, and laxatives as part of their training regimens. A large portion of competitors left the questions pertaining to drug use unanswered. Two men practiced sodium loading preceded by sodium depletion prior to the competition. Beginnirg two to three days before the competition, fluid restriction and dehydration practices were reported by all competitors (Kleiner, Bazzarre, & Litchford, 1990). Bazzarre et. al. (1990) studied the nutrition intake, body fat, and lipid profiles of 19 male and eight female bodybuilders competing at the 1988 NPC USA Bodybuilding Championships. The average male subjects had trained 8.24 years, competed in bodybuilding events 5.6 43.1 years, competed in 8.5 36.0 competitions, and won 3.4 £2.4 competitions. The average body fat was 6.0 +1.8per cent estimated by seven skin fold sites. The week preceding competition, the men’s diet consisted of 2015 +1060 kcalories; 169 +94 gm of protein (34 +12per cent of kcal), 243 +121 gm of carbohydrates (50 +13 per cent of kcal), 40 £51 gm of fat (15 +9 per cent of kcal). Eggs, egg whites, poultry, and fish seemed to be the primary sources of protein. The basic nutrients were above the RDA except calcium (75 per cent) and zinc (80 per cent) (Bazzarre, Kleiner, & Litchford, 1990). Balon et. al (1992) studied the effectiveness of carbohydrate loading on muscle girth. Carbohydrate loading is often practiced by bodybuilders on the premise that it will increase muscle mass. This theory was based on calculations that 2.33 to 4 grams of water would bind to every gram of glycogen stored in the muscle. Balon et. al (1992) conclude that carbohydrate loading has no additional advantage to enhancing muscle girth in bodybuilders over weight lifting alone. They mention one elite female bodybuilder (Corey Everson) who does not recommend carbohydrate loading despite the popular literature advocating this procedure for bodybuilders. (Balon, Horowitz and Fi 1992). -42- ©lnternational Academy of Physique Conditioning (IAPC)Lesson 5 Section Two ~ Nutrition and Diets References 1. M. Noakes, J. B Keogh, P. R Foster, and P. M Clifton Effect of an energy-restricted, high-protein, low-fat diet relative to a conventional high-carbohydrate, low-fat diet on weight loss, body composition, nutritional status, and markers of cardiovascular health in obese women. Am. J. Clinical Nutrition, June 1, 2005; 81(6): 1298 - 1306. 2. N. D Luscombe-Marsh, M. Noakes, G. A Wittert, J. B Keogh, P. Foster, and P. M Clifton Carbohydrate-restricted diets high in either monounsaturated fat or protein are equally effective at promoting fat loss and improving blood lipids. Am. 3, Clinical Nutrition, April 1, 2005; 81(4): 762 - 772. 3. A. S. Bloch Low Carbohydrate Diets, Pro: Time to Rethink Our Current Strategies. Nutr Clin Pract, February 1, 2005; 20(1): 3 - 12. 4. D. K, Layman Potein quantity and quality at levels above the rda improves adult weight loss. J. Am. Coll, Nutr, December 1, 2004; 23(suppl_6): 6315 - 6365. 5, A, Marsset-Baglieri, G, Fromentin, D. Tome, A. Bensaid, L. Makkarios, and P. C. Even Increasing the protein content in a carbohydrate-free diet enhances fat loss during 35per cent but not 75per cent energy restriction in rats 3. Nutr., October 1, 2004; 134(10): 2646 - 2652. 6. T.L. Halton and F. B. Hu The Effects of High Protein Diets on Thermogenesis, Satiety and Weight Loss: A Critical Review. J. Am, Coll. Nutr., October 1, 2004; 23(5): 373 - 385. 7. M, Lacroix, C, Gaudichon, A. Martin, C. Morens, V. Mathe, D. Tome, and J.-F. Huneau A long-term high-protein diet markedly reduces adipose tissue without major side effects in Wistar male rats. Am J Physiol Regulatory Integrative Comp Physiol, October 1, 2004; 287(4): R934 - R942. 8. F.BHu Protein, body weight, and cardiovascular health. Am. J. Clinical Nutrition, July 1, 2005; 82(1): 242S - 2475. 9. D. K. Layman, E., Evans, J. I. Baum, J. Seyler, D. J. Erickson, and R. A. Boileau Dietary Protein and Exercise Have Additive Effects on Body Composition during Weight Loss in Adult Women. J. Nutr., August 1, 2005; 135(8): 1903 - 1910. 10. C. S. Johnston, S. L. Tjonn, and P. D. Swan High-Protein, Low-Fat Diets Are Effective for Weight Loss and Favorably Alter markers in Healthy Adults. J. Nutr., March 1, 2004; 134(3): 586 - 591. -43- International Academy of Physique Conditioning (IAPC)Lesson 5 Section Two ~ Nutrition and Diets 11. Balon, T.W., Horowitz, J.F., Fitzsimmons, K.M. Effects of carbohydrate loading and weight-lifting on muscle girth. International Journel of Sports Nutrition, 2, 328-334. (1992). 12. Bazzarre, T.L., Kleiner, S.M., Litchford, M.D. Nutrition intake, body fat, and lipid profiles of compet bodybuilders. J Am Col of Nut, 2, 136-142, (1990). ive male and female 13. Di Pasquale, M.G. High fat, high protein, low carbohydrate diet, part 1. Drugs in Sports, 1 (4), 8-9. (1992). 14, Di Pasquale, M.G. Insulin, Chromium, and Vanadyl. Drugs in Sports, 2 (1), 4-8. (1993). 15. Faber, M., Benade’, A.J.S., van Eck, M, Dietary intake, anthropometric measurements, and blood training athletes (body builders). Int J Sports Med, 7, 342-346. (1986). weight 16. Florini, .R. Hormonal control of muscle growth. Muscle Nerve, 10, 577-598. (1987). 17. Forbes, G.B., Brown, M.R., Welle, S.L., Underwood, L.E. Hormonal response to overfeeding. Am J Clin Nutr, 49, 508-611. (1989). 18. Friedman, J.E., Neufer, P.D., Dohm, G.L. Regulation of glycogen resynthesis following exercise. Dietary considera ‘Sports Med , 11, 232-234. (1991). 19. Grunewald, K.K., Baily, R.S. ‘Commercially marketed supplements for bodybuilding athletes. ‘Sports Med, 15 (2), 90-103. (1993). 20. Hickson, Jr. J.F., Johnson, T.E., Lee, W., Sidor, R.J Nutrition and the precontest preparations of a male bodybuilder. Journal of the Amer can Dietetic Association, 90, 264-267. (1990). 21, Hildebrand, N.L., Saldanha, L., Endres, J. Dietary and exercise practices of college-age female bodybuilders. J Am Diet Assc, 89(9), 1308-1310. (1989) 22. Ivy, Jae Muscle glycogen synthesis before and after exercise. Sports Med, 11(1), 6-19. (1991). 23. Katch, V.L., Katch, F.I., Moffatt, R., Gittleson, M. Muscular development and lean body weight in body builders and weight lifters. Med Sci Sports Exerc, 12(5), 340-344. (1980). -44- Olnternational Academy of Physique Conditioning (IAPC)Lesson 5 Section Two ~ Nutrition and Diets 24. Kleiner, S.M., Bazzarre, T.L., Litchford, M.D., Metabolic profiles, diet, and health practices of championship male and female bodybuilders. J Am Diet Assoc, 90(7), 962-967. (1990). 25. Paul, GL. Dietary protein requirements of physically active individuals. Sports Med, 8 (3), 154-176, (1989). 26. Physicians Desk Reference 1993, (pp. 2390-2391) Medical Economics Data, 47. 27. Sandoval, W.M., Heyward, V.H., Lyons, T.M. Comparison of body composition, exercise and nutritional profiles of female and male bodybuilder at competition. J Sports Med, 29, 63-70, (1989). 28. Acheson, K.J. Nutritional influences on lipogenesis and thermogenesis after a carbohydrate meal. Am J Physiol (1984) 246: E62-£70. 29. Meena Shah and Abhimanyu Garg High-fat and high-carbohydrate diets and energy balance. Diabetes Care (1996) 19: 1142-1152. 30. Marc Hellerstein Synthesis of fat in response to alterations in diet: insights from new stable isotope methodologies. Lipids (1996) 31 (suppl) $117-S125. 31. Jebb, SA et. al. Changes in macronutrient balance during over-and underfeeding assessed by 12-d continuous whole body calorimetry. Am J Clin Nutr (1996) 64: 259-266. 32. Acheson, K.J. et. al Glycogen storage capa carbohydrate overfee ‘Am J Clin Nutr (1988) 4: ty and de novo lipogenesis during massive g in man. 140-247, 33. An-Na and Po-Chao Huang. Excess nitrogen balance at protein intakes above the requirement level in young men, Am J Clin Nutr (1988) 48: 1015-1022. 34, Anderson, K.E. et. al. Diet-hormone interactions: protein/carbohydrate ratio alters reciprocally the plasma levels of testosterone and cortisol and their respective binding globulins in man. Life Sciences (1987) 40: 1761-1768. -45- lncernational Academy of Physique Conditioning (IAPC)Lesson 5 Section Two - Nutrition and Diets 35. Lemon. Is increased dietary protein necessary or beneficial for individuals with a physically active lifestyle? Nutrition Reviews 54(4): $169-S175, 1996 36. Hamadeh Mj, et al Nutritional aspects of flaxseed in the human diet. Proceedings of the Flax Institute. Vol. 4, pp 48-53, 1992. 37. Wu, D. Meydani, S.W. “n-3 Polyunsaturated Fatty Acids and Immune Function,” Proceedings of the Nutrition Society. 57(4):503-9, 1998 Nov. 38, Harris WS, N-3 fatty acids and serum lipoproteins: human studies. Am J Clin Nutr 1997;65(suppl):1645S-54S, 39. Cunnane SC, et al. Nutritional attributes of traditional flaxseed in healthy young adults. American Journal of Clinical Nutrition, Vol. 61(1):62-68, 1995. 40. Venkatraman, J.7., etal. jetary fats and immune status in athletes: clinical implications. Medicine and Science in Sports and Exercise. 32: $389-S395, 2000. 41, Simonopoulos AT, Leaf A, Salem N. Essentiality of and recommended intakes for omega-6 and omega-3 fatty acids. Ann Nutr Metab 1999:43:127-30, - 46 - @ International Academy of Physique Conditioning (IAPC)INTERNATIONAL ACADEMY OF PHYSIQUE CONDITIONING SECTION TWO BODYBUILDING PRINCIPLES FOR COMPETITORS Lesson 6 Ergogenic Aids and Supplementation ©International Academy of Physique Conditioning (IAPC)ye en 10. Lesson 6 Section Two ~ Ergogenic Aids and Supplementation Lesson 6 __Ergogeni Introduction What is a dietary ergogenic ald? Avoid inadvertent drug absorption from supplements The Essential Supplement Aids - Bodybuilders Fabulous Four CREATINE MONOHYDRATE — What is creatine? — Theory behind creatine supplementation Food sources of creatine — Research findings — How to take creatine — Enhancing the effects of creatine L-GLUTAMINE — How to take L-Glutamine Protein Powder — Why take a protein supplement at all? — Which protein should I chose? WHEY PROTEIN More protein - less hunger - easier dieting - faster fat loss — Increased eneray - greater glycogen storage How much protein do I take, and when? — Pointers on other protein supplements/powders CAFFEINE — Fat reduction — Increased max. oxygen uptake during endurance activity — Increased endurance and intensity of physical performance — Increased intensity with reduced perception of effort Increased concentration and alertness — Conflicting research results — Precautions — Standard caffeine content values — Caffeine for muscle building and physique enhancement — Top 10 benefits of caffeine for bodybuilders Putting it all together - synergise yourself for success -1- ©lnternational Academy of Physique Conditioning (IAPC)Lesson 6 Section Two ~ Ergogenic Aids and Supplementation In Lesson Six you will learn about the essential core supplements to use as a bodybuilder. While there are many supplements in the marketplace, the purpose of your study is to focus on methods and information that has solid scientific research to support its value during a competitor's contest preparation. Further, you will read how to (cost) effectively use supplements to boost your results, improve recovery after training and how to truly give yourself a competitive edge. You will also discover the need to reduce the chance of inadvertent doping from using impure supplements. Introduction In an effort to find the shortest possible route to success, reduce the time and effort required to become competitive, or meet the challenge of the moment in sport, health or everyday life it has become a common occurrence to use both natural and chemical substances of various types to improve mental and/or physical status/performance. Examples of this include students trying to obtain a better grade, athletes trying to shave seconds off the time required to perform an athletic feat and the military's use of chemicals to help soldiers perform heroic feats of endurance. To an objective appraiser, it is likely that the majority of effects in dietary pharmacology are subtle, meaning hard to measure, but not necessarily trivial. As pointed out by scientific research (Coyle 1984), by far the most effective means of improving physical performance Is a good training program. Coyle estimates that in previously sedentary individuals, improvements in muscle strength can be improved by 50 per cent following tne appropriate training program. There are very few reports of drugs improving performance by more than 10 per cent, and in fact, the improvement in well-trained individuals shown by most studies is not even close to 10 per cent. While a change of less than 10 per cent may be considered small, in many athletic events an improvement in performance by small fractions represents the difference between winning and losing. To illustrate, Roger Banister broke the four minute mile barrier in 1954 (3:59:4). Between Banister's performance and the 1981 performance of Sebastian Coe (3:47:33), 15 ditterent athletes held the new best time. In many of these 15 different world-record breaking performances, the improvement in time was less than one second (half a per cent betterment). Thus, even if the effects of nutritional ergogenesis are subtle, the small improvement in performance could give an athlete a tremendous advantage and result in a leap of placings and rewards. International Academy of Physique Conditioning (IAPC)Lesson 6 Section Two ~ Ergogenic Aids and Supplementation This section has been prepared specifically for you as a Trainer coaching bodybuilders or as a competitor. It aims to provide accurate information on the relatively few proven and legal nutritional ergogenics available - what they are, their relative safety and how they are best used for maximising benefits and minimising any negative side-effects (if any). In combination with correct training and nutrition, the information contained herein may be of assistance in tailoring a program that accelerates the attainment of goals for you or your clients in areas such as fat loss, muscle growth, strength, power, speed and increased energy/endurance. What is a tary ergogenic aid? A dietary ergogenic aid is any substance, chemical, nutrient or drug which will aid or boost the performance of an athlete or bodybuilder. Some are legal - some are not. Examples of legal ergogenic aids are creatine monohydrate and caffeine (caffeine is no longer classified as a prohibited stimulant, under the World Anti-Doping Code 2005 Prohibited List, unless otherwise specified as such by a particular sporting body). An example of illegal ergogenic aids would be anabolic steroids and ephedrine. In Section 5 of this course (BODYBUILDING RULES AND REGULATIONS - Drug Testing) we discuss banned substances. This section will focus on ergogenic aids and nutritional supplements which drug-tested bodybuilders may use both in the off season and as a lead up to a show to improve his or her muscularity and definition. While supplements can definitely provide an ‘edge’ it is imperative to optimise training and dieting first. Avoid inadvertent drug absorption from supplements Care must be taken when choosing supplements. Not only do you not want to waste your money on supplements of little value, you do not want to inadvertently be caught-out using a supplement that contains a banned substance. Just reading the label is not enough. An inadvertent doping outcome could arise from supplement use in a number of ways: * The supplement contains a banned substance as a stated ingredient, but the bodybuilder is not aware that the substance is banned or that it acts to cause a positive doping test. ‘+ The supplement contains a banned substance within stated ingredients, but the athlete is unaware of the relationship between the products, For example, a bodybuilder may not recognize that Ma Huang is the alternative name for the herb ephedra which contains the chemical ephedrine. Olnternational Academy of Physique Conditioning (IAPC)Lesson 6 Section Two ~ Ergogenic Aids and Supplementation ‘+ The supplement contains banned substances that are not declared as a stated ingredient. These ingredients may be added deliberately and not declared, or added inadvertently as by-products of other ingredients or contaminants of the production process. This last point is the scariest and although the risk is small, it is real. An authoritative paper published in the scientific literature in November 2000 provided solid evidence of steroid contamination of dietary supplements. This study reported the results of the analysis of three legitimate dietary supplements ~ Chrysin, Tribulus Terrestris and Guarana ~ none of which declared on the label that they contained anabolic steroids. Yet, the researchers found nandrolone, testosterone and other anabolic steroids in each of them when healthy volunteers were urine tested after ingesting these products. The volunteers recorded positive urine tests for nandrolone with urinary concentrations of up to 360 ng/mi (the threshold for a positive test is 2 ng/ml for men and 5 ng/ml for women), An 10C-accredited laboratory in Cologne followed up with a much bigger study of 634 different product samples from 215 different suppliers in 13 countries around the world, The samples were analysed for the presence of steroid hormones and their precursors, and 94 supplements (14.8 per cent of the total) were shown definitely to contain prohibited substances. In another 66 samples (10.4 per cent of the total), the analysis was inconclusive, but steroids may have been present. Substantial numbers of positive tests were obtained from products bought in The Netherlands (26 per cent of 31 products tested), Austria (23 per cent), the USA (19 per cent), UK (also 19 per cent) and elsewhere. The supplements that produced positive results included vitamins and minerals, protein supplements, creatine and others. How to protect your clients from this type of inadvertent doping is covered in Section 5 under Drug Testing. The Essential Supplement Aids - Bodybuilders Fabulous Four + Creatine monohydrate + L-Glutamine + Whey protein powder + Caffeine Without doubt, the natural bodybuilding breakthrough supplement of the last century for building muscle was creatine monohydrate. More scientific studies have been performed on this nutrient, which naturally occurs in certain foods such as red meat, than any other supplement in history. The overwhelming conclusion from the majority of studies is that -4- ‘Olnternational Academy of Physique Conditioning (IAPC)Lesson 6 Section Two ~ Ergogenic Aids and Supplementation creatine monohydrate can have a significant positive effect on a bodybuilder's muscle building progress. It can build bigger, stronger muscles in faster time and with relative safety. Also without doubt, one of the most effective fat burning ergogenics is caffeine. Caffeine is the world’s most consumed stimulant (drug) and would be the second most researched sports ergogenic in history next to creatine. Other supplements of great value for bodybuilders are (whey) protein and glutamine. CREATINE MONOHYDRATE Scientific Name: Creatine monohydrate. Type of Nutrient: Found in food (especially red meat). History: Used successfully by British track and field athletes at 1992 Olympics in Barcelona. Four years later, 75 per cent of medal winners at the 1996 Olympics in Atlanta were using creatine, How Supplied: Powder, tablet, capsules, liquid. Natural Sources: High in red meat. Also formed in liver from the amino acids arginine, glycine and methionine. Benefits: Increased strength, power, mass, delays fatigue (buffers hydrogen ions), improves recovery. Cost Effectiveness: 4 Stars. Worth the money. Safety: Appears good - still relatively new supplement. However, some athletes report mild diarrhoea during loading phase. A small number of athletes also notice mild diarrhoea or stomach upset with excessive doses or when creatine is taken on an empty stomach. Precautions: ‘The medical literature reveals no negative complications. Creatine monohydrate has not yet shown to improve endurance exercise performance or sub-maximal exercise. Introduction Creatine monohydrate is the most important muscle building end performance enhancing nutrient available to athletes. It is not a drug and will seemingly never be banned, External supplementation of creatine can not be distinguished in the body from its own creatine. The average male has approximately 120 grams/4.2 oz. in his body at any time. Creatine, meaning ‘flesh’ in Greek was discovered in meat back in 1832. Fifteen years later, it was observed that wild animals could have ten times the amount of creatine in their muscles -5- ‘Olnternational Academy of Physique Conditioning (IAPC)Lesson 6 Section Two - Ergogenic Aids and Supplementation compared to domestic animals. Creatine storage relates to physical activity. At the turn of the century, the amount of creatine excreted by humans was measured and it was less than the amount consumed. This meant creatine was being stored in the body. What is creatine? Creatine is a naturally occurring nutrient in our body. Some 95 per cent Is found in muscle tissue, while the brain, heart and testes also have good concentrations. Creatine is made from ‘a combination of the three amino acids, arginine, glycine and methionine. Creatine is taken up by skeletal muscle where it forms phosphocreatine, the high energy phosphate compound, Creatine exists inside the muscle as both creatine and creatine phosphate. Your most explosive energy is derived from ATP (adenosine triphosphate). With exertion ATP loses one of its phosphate molecules and changes into another compound, ADP (adenosine diphosphate). You have enough ATP to supply about ten seconds of energy. After these ten seconds, creatine phosphate is involved transferring its phosphate molecule to ADP, recreating ATP, This ATP can again be used for energy. Can you see how important creatine is for strength, power and to reduce muscular fatigue? The more creatine you have loaded in the muscles, the more ATP you can recreate and the greater your muscular output. Once phosphocreatine is used, ATP must be regenerated through the metabolism of glycogen, glucose, fatty acids, ketones and amino acids. Of the many causes of fatigue, one of the more important is the decrease in phosphocreatine in muscle. Some athletes use creatine supplements to try to increase phosphocreatine in muscle and thus increase intensity and the length of muscular contraction during short term, high intensity work. Theory behind creatine supplementation The possible mechanisms by which creatine supplementation may be effective during exercise are by: 1. Providi 19 @ transport mechanism to take the ATP generated inside the mitochondria out to the working muscle fibres. 2. Delaying the slowing of effort caused by the depletion of phosphocreatine stores in the muscle since total stores are augmented. 3. Enabling a greater supply of “instant energy” by improving the capacity to regenerate ATP. -6- OInternational Academy of Physique Conditioning (IAPC)