"What's the best pre-workout meal?" "What's the best post-workout meal?"
These are the two most common questions I get in programs I give in health clubs and gyms.
Of course, opinions differ but here's what I've learned from the best . . .
Before Workout
You can go with whole foods or with a protein shake. Either way, you want to get .25 grams of protein and .25 grams of carbohydrate per pound of body weight in this first most important meal of the day. So, you weigh 175 pounds, for example. you want to get 44 grams of protein and 44 grams of carbohydrate before going to the gym.
Best whole food choices include egg whites, chicken and turkey breast for protein and whole-wheat bread, oatmeal, brown rice or a sweet potato for carbohydrates.
If you don't have time for whole food, go with a protein shake that includes a fast-digesting form of protein like whey or egg protein. Either way, get the .25 grams of protein and .25 grams of carbohydrate in this first meal. My first meal of almost everyday is hot oatmeal and Syntha-6 protein powder (by BSN). Add a little flaxseed, a teaspoon of coconut oil, and some Stevia sweetener -- it's the best meal of my day!
Before getting to the gym, I also take Arginine as a pre-workout supplement. This boosts nitric-oxide levels and causes blood vessels to dilate, which allows them to deliver more nutrients for muscle-building during the workout. I take it in the form of White Flood and start drinking it in a pre-workout drink about 30 minutes before arriving at the gym. I take this along with 5 grams of Creatine (in the same workout drink) which helps drive fluids to your muscles providing a bigger pump and the ability to lift more weight longer.
Post Workout
After your workout you want to get another .25 grams of protein per pound of bodyweight and .25 to .50 grams of fast-acting carbohydrate per pound of body weight. Depending on whether I am bulking or cutting, I vary between .25 and .50 grams of carbohydrate per pound of bodyweight I am carrying at the time. Again, lean chicken, turkey, egg whites are the best sources of protein. Fast acting carbohydrates include fruit, fruit juice, even iced tea with sugar added. I usually eat Ezekiel toast with jelly on it to add fast-acting carbs.
If you take a protein shake after your workout rather than whole food, I suggest using whey and adding a slow-digesting protein like casein to it. This will help repair muscle tissue broken down in your workout. Mix dextrose or fructose or some other form of sugar in the protein shake in order to get the fast-acting carbs.
After my workout, I take 5 or more grams of BCAA's (branch chain amino acids) in tablet form. These also help in muscle recovery. And, finally, I often take another 5 grams of creatine post-workout.
That's it. And it rarely varies day to day.
Train hard; diet harder!
Jim
Sunday, November 28, 2010
Friday, November 12, 2010
Fitness: It Really Is A TEAM Effort
In response to my blog yesterday, my chiropractor and a critical member of my team, Dr. Jim Bourqe Starr, had this to say . . . I commend it to your review!
"Hi Jim, your chiropractic visit today had many great lessons not just for YOU and the athletes that train under your state of the art program but also for the health professionals that are part of the team of any these serious athletes. It is important to share some of these experiences that with your loyal followers of the Plus 50 Fitness as well as the medical staff who serve them all over the world.
"The chiropractor, trainer, nutritionist, physical therapist or M.D. who has the honor of sharing his/her skills with these athletes under your program must follow a different set of treatment criteria in order to be successful.
"First and foremost, the healer must put his EGO aside and understand he/she is PART of the team and not the HEAD of the team. These athletes like yourself are not just "weekend warriors" or "health club socialites." Your slogan, "Train hard, diet harder" says it all. You and your group are focused, dedicated and serious.
"Second,the health care professional (HCP) needs to understand that THERE IS NO TURNING BACK. The question of quitting or some form of mandatory rest doesn`t exist in the vocabulary of Plus 50 Fitness-type athletes. Therefore, the HCP needs to work within those parameters and seek to offer recommendations that will fit within those guidelines of treatment.
"Obviously, if there are questions of life and death, the HCP needs to lay all the cards on the table, or the athlete may find himself laying on the wrong type of table in a box! What we are dealing with is a measure of professional compromise in order to achieve maximum MEDICAL results but not at the expense of WORKOUT results.
"Finally, anyone over 50 years of age understands that the healing process takes just a tad bit longer than at 21 years of age. Patience and tolerance must be practiced by all members of the team. Working through the injury and/or the pain is a way of life with serious athletes. You and Kelly are serving as living proof of just plowing ahead everytime there is a setback. You both have experienced the truth that not only your training regimen must come in cycles of routines for maximum results but HEALING COMES IN CYCLES as well.
"Once athletes understand and accept this truth, any roadblock or physical setback is simply another lesson learned on this journey of body/mind training. You and Kelly should be commended for what you are offering to the world of athletes over 50. It is a way of life and a way to live healthier and happier.
"I am proud to part of your TEAM and I understand that it is not my job to tell you what to do or not to do but to offer professional advice so that WE may reach a conclusion that will serve the Plus 50 Fitness athlete at the highest level of not only health but of well-being. Looking forward to contributing to your growth."
- Dr.Jim
Dr. Jim Bourque Starr
Chiropractor
drjimstar@gmail.com
(Note: Dr. Jim Bourque Starr literally saved my life. I went into his office more than 50 pounds overweight and suffering a terrible dizziness that was ruining my life. He adjusted me in more ways than one which alleviated the dizziness which gave me the energy and desire to get into shape. Without him, there would be no Plus50Fitness.)
www.plus50fitness.com
"Hi Jim, your chiropractic visit today had many great lessons not just for YOU and the athletes that train under your state of the art program but also for the health professionals that are part of the team of any these serious athletes. It is important to share some of these experiences that with your loyal followers of the Plus 50 Fitness as well as the medical staff who serve them all over the world.
"The chiropractor, trainer, nutritionist, physical therapist or M.D. who has the honor of sharing his/her skills with these athletes under your program must follow a different set of treatment criteria in order to be successful.
"First and foremost, the healer must put his EGO aside and understand he/she is PART of the team and not the HEAD of the team. These athletes like yourself are not just "weekend warriors" or "health club socialites." Your slogan, "Train hard, diet harder" says it all. You and your group are focused, dedicated and serious.
"Second,the health care professional (HCP) needs to understand that THERE IS NO TURNING BACK. The question of quitting or some form of mandatory rest doesn`t exist in the vocabulary of Plus 50 Fitness-type athletes. Therefore, the HCP needs to work within those parameters and seek to offer recommendations that will fit within those guidelines of treatment.
"Obviously, if there are questions of life and death, the HCP needs to lay all the cards on the table, or the athlete may find himself laying on the wrong type of table in a box! What we are dealing with is a measure of professional compromise in order to achieve maximum MEDICAL results but not at the expense of WORKOUT results.
"Finally, anyone over 50 years of age understands that the healing process takes just a tad bit longer than at 21 years of age. Patience and tolerance must be practiced by all members of the team. Working through the injury and/or the pain is a way of life with serious athletes. You and Kelly are serving as living proof of just plowing ahead everytime there is a setback. You both have experienced the truth that not only your training regimen must come in cycles of routines for maximum results but HEALING COMES IN CYCLES as well.
"Once athletes understand and accept this truth, any roadblock or physical setback is simply another lesson learned on this journey of body/mind training. You and Kelly should be commended for what you are offering to the world of athletes over 50. It is a way of life and a way to live healthier and happier.
"I am proud to part of your TEAM and I understand that it is not my job to tell you what to do or not to do but to offer professional advice so that WE may reach a conclusion that will serve the Plus 50 Fitness athlete at the highest level of not only health but of well-being. Looking forward to contributing to your growth."
- Dr.Jim
Dr. Jim Bourque Starr
Chiropractor
drjimstar@gmail.com
(Note: Dr. Jim Bourque Starr literally saved my life. I went into his office more than 50 pounds overweight and suffering a terrible dizziness that was ruining my life. He adjusted me in more ways than one which alleviated the dizziness which gave me the energy and desire to get into shape. Without him, there would be no Plus50Fitness.)
www.plus50fitness.com
Thursday, November 11, 2010
The Big Switcheroo
During the 6 weeks of FST-7, I put on 6 pounds -- up to 177.8
Between now and New Year's the goal is to see how much of that was muscle and how much was fat.
So, it's back to calorie-restriction for the next several weeks.
Yuk!
But it has to be done.
The first 5 came off easy, as always.
Now at 172.4 -- on the way to 168.
Will see how it all looks at that weight. Hopefully, I won't have to be lighter to get sharp.
Plan is to lean back down to less than 10% bodyfat (whatever that weight is) and then I'll know the rest was lean muscle added.
And, then what?
And then back to the cycle.
Back to bulking January 1 for 6 - 8 weeks, again on FST-7. It's the most dramatic mass -gainer we've found.
Only issue now is injury. Seems my lower back objected to FST-7 and, well, I don't care.
Had a great chiropractic adjustment today via Dr. Jim who said, "You need to lighten and be adjusted more often."
I replied, "I'll meet you half way. I'll get adjusted more often but not only I am not going lighter, I'm going heavier."
That's the deal. Sometimes success is just sucking it up.
Train hard; diet harder.
-Karger
Between now and New Year's the goal is to see how much of that was muscle and how much was fat.
So, it's back to calorie-restriction for the next several weeks.
Yuk!
But it has to be done.
The first 5 came off easy, as always.
Now at 172.4 -- on the way to 168.
Will see how it all looks at that weight. Hopefully, I won't have to be lighter to get sharp.
Plan is to lean back down to less than 10% bodyfat (whatever that weight is) and then I'll know the rest was lean muscle added.
And, then what?
And then back to the cycle.
Back to bulking January 1 for 6 - 8 weeks, again on FST-7. It's the most dramatic mass -gainer we've found.
Only issue now is injury. Seems my lower back objected to FST-7 and, well, I don't care.
Had a great chiropractic adjustment today via Dr. Jim who said, "You need to lighten and be adjusted more often."
I replied, "I'll meet you half way. I'll get adjusted more often but not only I am not going lighter, I'm going heavier."
That's the deal. Sometimes success is just sucking it up.
Train hard; diet harder.
-Karger
Wednesday, October 27, 2010
FST-7 - The Final Week
I can't say enough about FST-7 . . .
It is by far the most intense programs I've ever done.
This is our fourth and final week before a full week off.
FST-7 is a bulking routine, which means performed properly it will increase strength and muscle mass. The only thing it needs is intensity and calories. That's right -- calories. With its focus on maximum micro-tearing of the muscles, you must have excess calories to burn. This is NOT a routine to try while on a restricted calorie diet.
Kelly and I have both noticed a remarkable increase in strength over the 4 weeks. Mass, too.
The question is how much of this mass is lean muscle and how much is fat? We know there is some of both as will happen anytime you are bulking - that is using heavy weight and combining it with plenty of protein and calories.
We will know the answer to that sooner than later. After our week off, we come back to a new routine, one that focuses on cutting. That means we go back to calorie restriction, strip off whatever fat has been added and see what is left. We'll use the calipers to measure lean body mass.
I know there are some people relatively new to the gym who read this blog. My best advice: DO NOT TRY FST-7 until you have had at least one full year in the gym working out hard, not missing, and being able to work through the pain. Also DO NOT TRY FST-7 if you are trying to lose weight. You will only hurt yourself and, even worse, not accomplish much because your body will look for food, find none, and feed on its own lean muscle mass. Not good.
On the other hand, if you want to put on a few pounds of muscle, have a great training partner who can force you through the "7's," are willing to risk a little fat added, and being sore most of the time is not a deal-breaker, go for it! You can learn more about FST-7 and Hany Rambod's training theories at http://www.fst-7.com/
Next week, while we're off, I will be designing our diet for the next 6 weeks as well as our workout program, with a view to come into the Christmas season lean. Then, starting the first of next year, we'll start bulking again. Such is the reality of making your body the best it can be -- always bulking or cutting, but never staying the same.
Train hard; diet harder.
Jim
It is by far the most intense programs I've ever done.
This is our fourth and final week before a full week off.
FST-7 is a bulking routine, which means performed properly it will increase strength and muscle mass. The only thing it needs is intensity and calories. That's right -- calories. With its focus on maximum micro-tearing of the muscles, you must have excess calories to burn. This is NOT a routine to try while on a restricted calorie diet.
Kelly and I have both noticed a remarkable increase in strength over the 4 weeks. Mass, too.
The question is how much of this mass is lean muscle and how much is fat? We know there is some of both as will happen anytime you are bulking - that is using heavy weight and combining it with plenty of protein and calories.
We will know the answer to that sooner than later. After our week off, we come back to a new routine, one that focuses on cutting. That means we go back to calorie restriction, strip off whatever fat has been added and see what is left. We'll use the calipers to measure lean body mass.
I know there are some people relatively new to the gym who read this blog. My best advice: DO NOT TRY FST-7 until you have had at least one full year in the gym working out hard, not missing, and being able to work through the pain. Also DO NOT TRY FST-7 if you are trying to lose weight. You will only hurt yourself and, even worse, not accomplish much because your body will look for food, find none, and feed on its own lean muscle mass. Not good.
On the other hand, if you want to put on a few pounds of muscle, have a great training partner who can force you through the "7's," are willing to risk a little fat added, and being sore most of the time is not a deal-breaker, go for it! You can learn more about FST-7 and Hany Rambod's training theories at http://www.fst-7.com/
Next week, while we're off, I will be designing our diet for the next 6 weeks as well as our workout program, with a view to come into the Christmas season lean. Then, starting the first of next year, we'll start bulking again. Such is the reality of making your body the best it can be -- always bulking or cutting, but never staying the same.
Train hard; diet harder.
Jim
Saturday, October 16, 2010
FST-7: Taking It To The Limit
We finished our second week of FST-7 workouts this morning - about 20 sets of shoulders followed by calves.
That's two weeks down and two weeks to go before taking off a week and healing up.
So, what's the verdict?
FST-7 is a series of workouts developed by Hany Ramod who trains a lot of top bodybuilders. "FST" stands for Fascia Stretch Training, and the "7" refers to the seven sets performed for the final exercise of a target bodypart. I won't get into the details here but you can find out more about FST-7 at http://www.fst-7.com/fst7.html
Here's a few conclusions I've drawn after two weeks . . .
1. This is not a workout for beginners. It is tough even if you've been at it a while.
2. It is a tendon stressor. If you have tendonitis, this is not going to make it better.
3. FST-7 is not a workout to lose weight. It is too strenuous for a calorie-restricted diet. This is a bulking routine best used to add muscle, especially in hard to grow areas. That means getting more calories, not less, than you need. There will be time to strip off whatever fat is added later, but during FST-7 is not the time.
4. Form is key. In free squats the other day I tweaked a knee. It still hurts. My guess is I focused on weight more than form and I strained a tendon or ligament.
5. The higher than normal amount of microscopic tears in the muscle caused by FST-7 training necessitates a little more recovery time than standard training protocols. However, smaller body parts like arms and calves can be trained twice a week. For example, we have set up our routine so that biceps and calves are trained twice week in an effort to play "catch up" in these body parts.
Because we will miss Monday, we are working out tomorrow (Sunday) which is usually a day off. This happens on the road, too. I know I have to get 5 workouts in within each 7 day period. I do what it takes to get that done, even if it means changing days or changing times.
More on that topic in a future blog . . .
That's two weeks down and two weeks to go before taking off a week and healing up.
So, what's the verdict?
FST-7 is a series of workouts developed by Hany Ramod who trains a lot of top bodybuilders. "FST" stands for Fascia Stretch Training, and the "7" refers to the seven sets performed for the final exercise of a target bodypart. I won't get into the details here but you can find out more about FST-7 at http://www.fst-7.com/fst7.html
Here's a few conclusions I've drawn after two weeks . . .
1. This is not a workout for beginners. It is tough even if you've been at it a while.
2. It is a tendon stressor. If you have tendonitis, this is not going to make it better.
3. FST-7 is not a workout to lose weight. It is too strenuous for a calorie-restricted diet. This is a bulking routine best used to add muscle, especially in hard to grow areas. That means getting more calories, not less, than you need. There will be time to strip off whatever fat is added later, but during FST-7 is not the time.
4. Form is key. In free squats the other day I tweaked a knee. It still hurts. My guess is I focused on weight more than form and I strained a tendon or ligament.
5. The higher than normal amount of microscopic tears in the muscle caused by FST-7 training necessitates a little more recovery time than standard training protocols. However, smaller body parts like arms and calves can be trained twice a week. For example, we have set up our routine so that biceps and calves are trained twice week in an effort to play "catch up" in these body parts.
Because we will miss Monday, we are working out tomorrow (Sunday) which is usually a day off. This happens on the road, too. I know I have to get 5 workouts in within each 7 day period. I do what it takes to get that done, even if it means changing days or changing times.
More on that topic in a future blog . . .
Monday, October 11, 2010
You know you've gotten a good workout when . . .
We're into the second week of the FST-7 series of workouts that have gained a new popularity when it was discovered that both Jay Cutler and Phil Heath (#1 and #2 in this year's Olympia competition) were using these routine.
Today was chest and biceps -- a total of 32 sets including the killer "7 set" finish of each body part.
For the next 3 weeks, we'll be on FST-7 workouts and not cutting our calories, but making sure we get enough calories to add muscle mass. Then, we're headed to the beach for a week (which we'll take completely off except for cardio) and after that it will be time to diet off any fat added during the process which we'll get done before Christmas. That's the plan . . .
As we were readying to leave the gym today, a friend walked up and asked, "Did you get a good one today?"
"Yep," I said, my hand shaking as I was trying to put on my sweatshirt.
"How do you know when you've put in enough effort?" he asked.
"When, like right now, I am about to vomit in the floor and can't zip up my own hoodie," I replied.
So, what's the point?
The point is not that every workout needs to result in being sick, or in shaking like an old man.
No.
The point is that most people (me included for a long time) don't put in enough effort to change. We never move to the next level because we won't push ourselves to the next level. Most people in most gyms are comfortable coming in and doing what they always done, what they are comfortable doing.
And that is fine, unless they get unhappy over making no real progress in their physiques.
To change your shape, you have to change your workouts and that doesn't just mean changing exercises. It means taking on more weight, even to the point it feels dangerous. (That's where a workout partner comes in and I've written enough about that for the time being.)
Take it the next level -- do it!
Jim
P.S. A lot of people have written to me and come up to me in our home gym asking about the NO (nitric oxide) article from a couple of weeks ago. Since then, I've tried several more NO boosters, including SuperPump 250 by Gaspari Nutrition and most recently Quake by Sciavation. SuperPump I rate in the middle of the pack. Quake is deadly -- not literally but I was wired for 2 hours after taking a dose of it. My energy levels were off the chart. It is so strong I'm not sure I'd want to use it everyday and if I did, I'd definitely cycle off from time to time. As with all NO boosters, it is best to consume it 15-30 minutes before training. Used correctly, you will find it supports lean mass gains, promotes muscle pumps and fullness and, most importantly, provides intense energy and mental focus for the period of time it takes to get a good workout.
Today was chest and biceps -- a total of 32 sets including the killer "7 set" finish of each body part.
For the next 3 weeks, we'll be on FST-7 workouts and not cutting our calories, but making sure we get enough calories to add muscle mass. Then, we're headed to the beach for a week (which we'll take completely off except for cardio) and after that it will be time to diet off any fat added during the process which we'll get done before Christmas. That's the plan . . .
As we were readying to leave the gym today, a friend walked up and asked, "Did you get a good one today?"
"Yep," I said, my hand shaking as I was trying to put on my sweatshirt.
"How do you know when you've put in enough effort?" he asked.
"When, like right now, I am about to vomit in the floor and can't zip up my own hoodie," I replied.
So, what's the point?
The point is not that every workout needs to result in being sick, or in shaking like an old man.
No.
The point is that most people (me included for a long time) don't put in enough effort to change. We never move to the next level because we won't push ourselves to the next level. Most people in most gyms are comfortable coming in and doing what they always done, what they are comfortable doing.
And that is fine, unless they get unhappy over making no real progress in their physiques.
To change your shape, you have to change your workouts and that doesn't just mean changing exercises. It means taking on more weight, even to the point it feels dangerous. (That's where a workout partner comes in and I've written enough about that for the time being.)
Take it the next level -- do it!
Jim
P.S. A lot of people have written to me and come up to me in our home gym asking about the NO (nitric oxide) article from a couple of weeks ago. Since then, I've tried several more NO boosters, including SuperPump 250 by Gaspari Nutrition and most recently Quake by Sciavation. SuperPump I rate in the middle of the pack. Quake is deadly -- not literally but I was wired for 2 hours after taking a dose of it. My energy levels were off the chart. It is so strong I'm not sure I'd want to use it everyday and if I did, I'd definitely cycle off from time to time. As with all NO boosters, it is best to consume it 15-30 minutes before training. Used correctly, you will find it supports lean mass gains, promotes muscle pumps and fullness and, most importantly, provides intense energy and mental focus for the period of time it takes to get a good workout.
Wednesday, October 6, 2010
Want To Live A Longer, Healthier Life? Protein Powder
The protein powder used regularly by body builders may hold a secret of a long and healthy life, scientists believe. Combined with exercise, protein powder boosts fitness and improved balance and coordination. In recent studies, it increased life expectancy by 12 per cent in animal studies.
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