The MuscleTalker - Issue 57 (January 2007)

Happy New Year! We hope you all had a great Christmas and are now eager to get back into hard training and eating well. Some of you reading this may well be new members to MT, and are using the New Year as a reason to start a new healthy lifestyle - if this is you, then welcome to MT and welcome to bodybuilding!

We'd also like to welcome to MT new members who's primary interest are fighting sports, as in December we introduced the new Fighter's Forum. Here members can discuss martial arts, boxing and wrestling. Along with the new forum, long standing member Osagi has joined the MT moderator team, and I'm sure you'll all agree, he'll be a major asset into making MT even more enjoyable.

For dates of fighting events check out the UK Cage Fighting Event Calendar

Here's to 2007 being MT's best year yet!

*** All the best for 2007 from James Collier and The MuscleTalk team! ***

See you at www.MuscleTalk.co.uk

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*** Fruit and Veg: What's a Portion? ***
By James Collier - MT Co-Owner and Nutrition Consultant

We all know fruit and vegetables are good for you, and you've all probably heard of the campaign '5 a Day!' encouraging us to consume five servings of fruit and vegetables a day, but it's not always obvious as to how these five should be made up. Fruit and vegetables need to be consumed, along with a variety of other quality foods, to ensure you're obtaining adequate amounts of all the vitamins and minerals (collectively known as 'micronutrients') necessary for optimal health. Different fruits and veg are higher in different micronutrients; for example, oranges are packed with vitamin C, carrots are high in vitamin A, leafy green veg contains iron, bananas provide potassium, and so on.

As well as micronutrients, fruit and veg are also major contributors to our intake of dietary fibre. Fibre is needed for a healthy digestive system, and soluble fibres, found in fruits and pulses (like beans and lentils) may also help control our blood cholesterol levels. In addition there are some non-nutritional constituents of food, which may have healthy properties like helping to protect us from some diseases. Some of these are antioxidants which may help quash harmful free-radicals involved in the process of cardiovascular disease and cancer. Consuming a range of fruit and vegetables will help ensure a good intake of these phyto-nutrients.

It can be confusing as to what is meant by a 'portion' so as a general guide, use the list below. Strictly speaking, using the Department of Health criteria for labelling products as '5 a Day', only those foods that contain no added sugar, fat or salt, can count.

• 1 apple, banana, pear, orange or other similar sized fruit
• 2 plums, satsumas, kiwi fruit or other similar sized fruit
• ½ a grapefruit or avocado
• 1 large slice of melon or fresh pineapple
• 3 heaped tablespoons of vegetables, beans or pulses
• 3 heaped tablespoons of fruit salad or stewed fruit
• 1 heaped tablespoon of raisins or sultanas
• 3 dried apricots
• 1 cupful of grapes, cherries or berries
• 1 dessert bowl of salad
• 1 small glass (150ml) of pure fruit juice or smoothie

Although fruit juices count as a serving, they can only contribute to a maximum of one serving per day. This is because although they are great to include as part of a healthy diet, as they do supply vitamins and minerals, they are low in fibre, and soluble fibre is one of the main health benefits of fruit.

The same applies for shop purchased fruit smoothies, as these are often much lower in fibre, and may contain some added sugar. You may have seen that some of these are marketed to provide you with the full '5 a Day', but in reality can only contribute to a maximum of one serving, so beware! However home made smoothies where you use the entire edible portion of a fruit are a great and enjoyable way to consume your fruit!

Many 'experts' advise against dried fruit, saying that it's inferior and just 'simple sugar'. Contrary to what these say, dried fruit is a great inclusion and is a quick, tasty and convenient snack; it's ideal to include!

Pulses, including all beans and lentils, even baked beans, can count, but only as a maximum of one portion per day, no matter how many you eat. Don't forget these are a great source of protein too. Starchy vegetables like potatoes and sweet potatoes, although great, healthy, carbohydrate-providing foods, would not be included in your daily fruit and veg count.

Frozen veg is often better that so-called 'fresh' veg which you buy at supermarkets. This because it's frozen at source and freezing retains all the micronutrients, whereas what you buy 'fresh' has often been stored for months, and a lot of the vitamins and minerals have been lost.

Manufactured soups and sauces and indeed any composite product, at this point in time, the Department of Health's official line is they don't count, as they have yet to develop composite criteria for labelling fruit and vegetables. So in practice I wouldn't count a soup or sauce unless it's homemade, as the processing in manufactured items will have drastically reduced the micronutrient content, and there's likely to be very little fibre. A thick homemade soup made from puréed veg, on the other hand, eaten fresh, will still retain a great deal of nutrients, and will be a great contribution to your 5 a Day.

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*** Being a man or being stupid...? ***
By James Collier - MT Co-Owner and Nutrition Consultant

For the best part of a year I had a small lump in the middle of the left side of my back. Originally I thought it was just a spot and was frustrated with my inability to squeeze the thing, until I realised it must be a lipoma. Lipomas are small build ups of fatty tissue under the skin which may result from minor local trauma. I have had a number of lipomas during my adult life, some of which have dispelled themselves and some of which have been surgically removed. As they are no more than unsightly, I did not rush to get it removed, especially as it didn't seem to be getting any larger.

I visited the doctors around August and he confirmed it was a lipoma and I should have it cut out at the GP surgery as it was only a very minor op. I was told it would be about six weeks. This was fine as it was no problem. Then some local young chavs decided it would be a good idea to set fire to the doctors' surgery, which resulted in it being closed for a few weeks, and it is still only half open today. Consequently appointments were weeks behind and I only managed to get my appointment a week and a half before Christmas.

During the last few weeks, this lump grew considerably and actually began to hurt to the point where I couldn't lean back. Any lying bench exercise became impossible, but as I had my appointment date, I wasn't too concerned and training had been going very well.

During the surgery, which was under local anaesthetic, the doctor said 'oh, this isn't a lipoma, it's a sebaceous cyst. Actually there are two of them in here and one seems to have attached to an older one'. He went on to say that this could have started being a real problem in a few more days, and it appeared that when the lump first appeared a small cyst formed and only recently did a second one form, and this was due to infection. Another comment he made during the op was 'I'm going deeper than I've been for a long time!' I saw the cyst in the pot after the surgery and it wasn't small!

First moral: Don't let these things go on; as soon as you realise there's a lump, or indeed a problem of any nature, get down the doctors and have it checked out. If there is a waiting list you'll be on it early.

'End of the story, James?' No, there's more stupidity to come!

The nurse who dressed it, after looking at my strapping physique and flaring lats *wink*, said no gym for two weeks, Mr Collier. 'Yeah, Yeah I thought, I'll do legs and biceps this week as they won't stretch my back'. And I did. And I pulled the wound apart. Knowing that Christmas was coming I also trained the following week on two occasions, and when I had my review with the nurse, she informed me it wasn't healing. It was also infected. She also informed me when she swabbed it, that the wound was infact 2 inches deep.

Since Christmas I have had to have it re-dressed on five occasions and I am still sitting here with a dressing on it now. It's healing slowly, but I clearly shouldn't have trained those few times, even though I felt I was being careful. It will still be another one or two weeks before I can train properly again, and that's if it heals well from now.

Second moral: Don't try to be a 'man' and train with wounds, injuries or illness. Let things heal, because in the long run, you'll be back to full strength a lot sooner. I'm sure many of you will have found yourself in similar circumstances and have been desperate to get back to the gym. Don't be stupid; rest up!

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*** Food of the Month - Vitargo ***
By Big Les - MuscleTalk Moderator

Vitargo is a synthetic carbohydrate which has some unique properties that make it of particular interest to athletes of all kinds; but for bodybuilders, particularly those pre-contest, it should be something a little more closely examined.

Nutritionally speaking Vitargo gives you 3.8 calories per gram as carbohydrate, no vitamins, minerals or any other type of nutrient unless the formula you buy has them added. What makes it so interesting and useful is what happens to Vitargo in the body, illustrated in at least one study (European Journal of Applied Physiology Volume 81, Number 4 / January, 2000). The carbohydrate in Vitargo has a high molecular weight, which means it passes through the stomach much quicker than glucose, dextrose or maltodextrin. This very rapid digestion translates into a significantly faster glycogen synthesis rate, i.e. 50.2 compared to 29.9 mol glycosyl units/kg^m

Greater glycogen synthesis means quicker recovery after a workout, but also means that Vitargo is significantly less likely to end up stored or used for another task in the post-workout environment. If you are cutting this is particularly useful because it can allow you to keep using carbohydrates post-workout in the knowledge that the ingested carbs are going to be used to replenish the muscles rather than other unintended uses. This property makes Vitargo an excellent choice for carbing up with; its rapid transit significantly lessens the chance of bloating and its rapid uptake allows efficient loading. Not only do you get the opportunity to carb up nearer the contest, Vitargo will, because it acts quickly, allow you to see the changes happen in less time than a more slowly digested carb and, therefore, you can make the necessary adjustments to attain and keep peak condition.

Finally, even if you are not cutting or competing, the fact that Vitargo allows greater glycogen synthesis for the muscles means it is an excellent post-workout choice that along with whey will be clear of the stomach in time for a hearty meal.

Reference:
Piehl Aulin, Söderlund & Hultman (2000). Muscle glycogen resynthesis rate in humans after supplementation of drinks containing carbohydrates with low and high molecular masses. Euro J Appl Physio 81(4): 346-351

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*** MT Powerlifting Totals Competition ***
By Jonnywildboar - MuscleTalk Pro-Member
See: www.muscletalk.co.uk/fb.asp?m=1083082

Greetings festive powerlifters!

This month long term Pro-Member Fatpete finally took the advice of his coach and competed in the North West equipped powerlifting championships at Rhinos Gym in Oldham. He did himself proud, not only winning, but breaking all NW Masters II 125+ category records in the process with 300/172.5/272.5 745kg total, qualifying for next years nationals. Well done Fatpete. Many MT members were there to support Pete including Purplepaul, Wigan, LittleA, Veganlifter, Rob1985, Howarth, Joe the terrible (competed also), the enigmatic Dr.Rick and myself, boar.

It's been fairly quiet in the powerlifting totals, members Dakensta and sivvy1 both broke their bench-press PBs with 115kg and 120kg respectively. Joethom produced an awesome 390kg squat at the WPF worlds in limerick and is looking for a 335kg deadlift in the New Year. Members bellys gonna get ya and Scott32 posted their totals... why don't you make it your resolution to post yours in '07?

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*** Recipe - James' Super Smoothie ***
By James Collier MT Co-Owner and Nutrition Consultant

This is a high calorie, tasty shake which can also be adapted to suit those on a 'cut'. The following makes two large servings, one for the evening and one for breakfast:

** Ingredients
1 heaped tbsp linseeds
400ml skimmed milk
1 medium banana
3 apples
3 heaped tbsp low fat natural yoghurt
100g oats
1 heaped tbsp of activated barley
3 scoops maltodextrin
3 scoops whey protein powder

** Method
In a blender/smoothie maker, add linseeds, milk and chopped banana. Blend well in order to break all linseeds and purée the banana. Then add apples, chopped well, protein, barley powder and maltodextrin. Blend well again, until all is mixed. Finally add oats and yoghurt and blend until it is lump-free and drinkable. The shake can be quite thick, so you may wish to add extra water to form the desired consistency.

** Information
This smoothie is very nutritious, providing 4 fruit servings, essential fats, soluble fibre, calcium, high quality protein, and is very high carbs. Should you wish to use this on a 'cut', I would omit the maltodextrin and barley and just use the remaining ingredients, maybe reduce the milk. The total nutritional breakdown for the two servings is approximately 1510 calories, 245g carbs, 100g protein, 19.5g fat and 27g fibre.

More great bodybuilding recipes can be found in the eBooks 'Muscle Menus', 'Muscle Menus 2', 'Muscle Menus Vegetarian' and Muscle Menus Shakes, Bars and Smoothies

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*** Book Review - HiPaCC - The Dietary Revolution eBook by Mark Barber, James Collier & Dr Rhodri Walters ***
Review by Kitty - MuscleTalk Moderator

Available from www.hipacc.org

Currently available as an eBook, the HiPaCC diet unlike many 'fad' diets has been designed by a Medical Scientist, a Professional Nutritionist and an experienced competitive bodybuilder and personal trainer. The increased information available and their understanding of how athletes maintain their physiques have influenced what could possibly be the next dietary revolution.

The name HiPaCC means 'high protein and cycled carbohydrates' which is the basic principle behind the program. At the beginning of the book some basic information about the hormones insulin and glucagon and how they can affect blood glucose as well as satiety levels is covered. It has always been my belief that if someone understands the mechanics of how something works then they are more inclined to adhere to the rules. Surely the same could be said for following a dietary regimen.

The book also presents details on the metabolism of fats, carbohydrates and proteins and how they are broken down and used within our bodies as well as the principles behind the diet itself. These include:

• How to increase the metabolism
• The cycling of carbohydrates and how this is superior to very low carbs as required in some well known diets
• How to suppress the appetite
• High protein cycling with reduced fat intake
• How to follow the diet within your own lifestyle

There is a more detailed scientific explanation on all the above offered in the appendices, so even if you are not interested in following the actual diet, this book provides excellent information on nutritional metabolism for those who wish to expand their knowledge into this field. If you wish to expand even further, the text is clearly referenced to allow wider reading around the science behind HiPaCC.

The chapter covering the program itself discusses how to take into account, age, gender, and type of physique, occupational activity levels, and non-occupation activity levels. This results in the diet having three levels of design to suit all combinations. Consideration is also given to individual tastes, allergies, ethnic and religious concerns.

The schedule itself is set out day by day in table form with exact details including quantities of what to eat for breakfast and all snacks and a page of options for lunch and dinner to ensure you can have variety to your daily diet. The tables are very simple to follow and there is even a simplified pictorial version in the appendices so that you can easily see what is to be eaten for all meals on each day at a glance.

However, it has to be said that one of the most successful ways of losing weight is not through diet alone but through a combination of both diet and exercise. The HiPaCC diet therefore recommends an exercise program that covers basic, intermediate and advanced training methods with details on split routines, sets and repetitions for all body parts. For those with no access to a gym or exercise equipment these exercises have been adapted to explain how they can be done using everyday items around the home. All weight-based exercises are shown pictorially with both starting and finishing positions. Basic information on cardiovascular workouts is also given.

Having been professionally designed by experienced and extremely knowledgeable people the diet is also balanced in terms of macronutrients and micronutrients and contains natural wholesome food, unlike many other diets where meal replacements are required. Trials have been carried out and the successful results are published on the website www.hipacc.org as well as in the eBook.

Lifestyle factors, budgets and availability of foodstuff have been taken into account when designing the diet. There are no special-made products nor supplements that are necessary to buy which often make other diets difficult or expensive to follow. However, for those who wish to take supplements there is a section in the appendices to show what is recommended.

I personally found the book relatively easy to read with clear diagrams in some areas to simplify the explanations. Although I have not personally tried to follow the diet, I know from experience that this is a regimen that I could follow very easily. Many MT members ask for recommendations on books to read to increase their knowledge on Nutrition and Metabolism, I personally suggest that HiPaCC would be a good start for those with little knowledge, and very useful for those with some knowledge wishing to expand on what they already know.

Happy reading!

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