New resource for MT: Bodybuilding, Powerlifting and Strongman Competitions Calendar which details all bodybuilding, powerlifting and strongman competitions in date order with location and contact details. It also contains details of federations and will be updated monthly, so please email hazel@muscletalk.co.uk with any new shows not yet listed or changes to the information. A useful resource for events you wish to compete in or attend!
We've added a new forum - Weight Loss for the non-bodybuilders who regularly use MT. Post your diet queries for fat loss, as well as in depth weight loss discussion topics including weight loss drugs, supplements and different types of diets.
Our new Test your Mettle... What's your best? competition is going strong - it's open to all MuscleTalk members, just for fun so please join in!
New articles, interviews and reports in March:
- More photos added to the 2008 Arnold Classic & Sports Festival report
- New steroid profile: Boldenone as an Anabolic Steroid
- Methods of Training - Gaz looks at how to train for power, strength, size and endurance; including routines
- Edible Fats & Oils - a reference guide with production, nutrition and uses for all the main fats and oils we consume
See our past articles through the Bodybuilding Articles link, which categorises all our main articles and past newsletters contributions.
MuscleTalk Training T-shirts!
*** Best wishes from James Collier and The MuscleTalk team! ***
See you at www.MuscleTalk.co.uk
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*** Very Low Calorie Diets for Weight Loss ***
By James Collier BSc (Hons) RNutr - MuscleTalk Co-Owner and Nutrition Consultant
Very Low Calorie Diets (VLCDs) have been around for years. Probably the most well known was the Cambridge Diet which became popular in the 1970s. They are, by definition, dietary regimens which are extremely low calorie, below 800kcal (3350kJ) per day, formulated to be nutritionally balanced for protein, fats and all micronutrients. Commonly they are a powdered formula which can be mixed with water, juice or another low calorie liquid base. A reputable producer will encourage that the user is supervised and has counselling before, during and after. VLCDs should only be used by the obese who have tried more conventional methods of weight loss. However, due to their convenience, they are often used as a quick fix method.
VLCDs receive a mixed reaction from health professionals. Many feel that they are potentially dangerous and only a temporary measure; however some feel they have their place with certain individuals if used correctly. They do not suit some people, but a lot of VLCD dieters have lost a great amount of weight in a relatively short period of time, and felt fine. The principle problem lies in keeping the weight off after the plan. This can be a major problem when people finish and support is needed.
Howard's Way is an example of a reputable VLCD, where clients get full support before, during and after. It's important with any nutritional program to keep an open mind, and whilst VLCDs would definitely not be my first port of call for weight loss advice, they may have their place in extreme cases. The best type of dietary advice is the type that suits the individual, and what suits the individual can take many guises.
Positive points:
- Very good weight loss in a very small amount of time
- Constant satiety if the client uses them correctly
- High water intake - 4 litres
- Improved glycaemic control and insulin sensitivity (Capstick et al (1997)
- Rapid reduction of high blood pressure
- High success rate of people losing weight (if done correctly)
Short falls:
- Some people can suffer sluggish bowels / constipation, leading to the need for a laxative and/or added fibre (in sachet form)
- Low blood pressure while in ketosis, leading to extremities feeling cold (in winter) and dizziness if standing too fast
- Some people report that their hair seems to be thinning out as hair growth slows during ketosis; which is reversible afterwards
- After achieving their target weight, and on resuming a conventional diet, many people regain some/all of the weight loss. However this can be rectified if the dieter has appropriate counselling and nutritional advice
If you're a person who feels wants to try a VLCD as just another diet, then I wouldn't recommend them. VLCDs are to be used seriously in serious people, who have tried conventional weight loss regimens, and need a tough but structured approach; but careful re-introduction of foods after the diet is imperative and counselling should be available.
Reference: Capstick et al (1997). Very low calorie diet (VLCD): a useful alternative in the treatment of the obese NIDDM patient. Diabetes Res Clin Pract 36: 105-11
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Tailored Nutrition Advice from Experts!Healthy Action is the Nutrition Consultancy headed up by James Collier BSc (Hons), Registered Nutritionist. A team of consultants are available to provide on line nutrition advice completely tailored to suit you and your goals. For more information email
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*** Quad Training with a Bad Back ***
By James Collier BSc (Hons) RNutr - MuscleTalk Co-Owner
If you're on of those guys who like me, suffer with lower back pain, you'll be wanting to crack on with your training and train around the injury. Legs can be hard to train with a bad back, but there are ways around it. Obviously it depends on where your back pain is, so let's assume that it's a lower back problem, as in my case.
As much as squats are the greatest leg mass builder, they are out if your back isn't up to it; even with perfect form, there's no way that you can cope with the pressure of heavy weight pushing down on your back. However you still need to include a compound movement in your quad routine. If you're careful, then leg press should be fine, as long as you have access to a good machine. I always find the bit of leg press which hurts the most is the getting in and out of the 45° machine, not the actual movement!
Any quad day should begin with a good stretch and warm up; particularly important if you have a bad back. I spend 5-10 minutes stretching all the muscles in my legs, as well as my abs, glutes, obliques and spinal erectors.
Although often it's preferred to perform a compound movement first, if you're training with an injury I'd recommend an isolation movement to begin with to pre-exhaust the muscle, meaning there's more stress on the target muscle and less on the injury during the compound movement. So, in the case of quadriceps, I would start with leg extensions. You may need two or three warm up sets with a light weight performing 15 or so reps. Then do two sets of slow, controlled extensions with a weight comfortable for 10 reps, squeezing each rep at the top. Remember to flex the quad between sets - feel the muscle and think the muscle.
The problem with leg extensions is that they can cause a strong muscle pump in the lower back - not good if your back is already sore. Therefore make sure your bum is positioned well back into the seat, your back is straight and you're holding onto the side of the chair. Concentrate the stress on the quads only.
After extensions, move onto the 45° leg press machine. Load this up with enough weight to comfortably do 10 reps with minimal stress for the first set. This is for you to get comfortable with the positioning and be aware of any potential stress on the lower back. Then add enough weight so you can perform a strict 8-10 reps to positive failure. Do this for three sets.
Your quads will be worked after this, and, if you have performed each exercise carefully, you should have no (additional) back discomfort. Move onto hamstrings, calves or simply spend a few minutes stretching to warm down are reduce DOMS.
Stretch and warm up
Leg extensions
2-3 x warm up 15 reps
2 x 10 reps
Leg press
1 x warm up 10 reps
2 x 8-10 reps
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*** Food of the Month - Sweet Potato ***
By Big Les - Nutrition Consultant and MuscleTalk Moderator
The sweet potato is also known incorrectly in parts of the USA as a yam. The sweet potato goes by the scientific name of Ipomoea batatas, is a member of the Convolvulaceae family and a storage root. While the yam has the scientific name Dioscorea Species, is from the Dioscoreaceae family and is a tuber. And finally, sweet potatoes are native to Central America while the yam is native to Africa and Asia.
Now that little confusion has been cleared up, more about the sweet potato; one of the oldest vegetables known with relics dating back 10,000 years discovered in Peruvian caves. They were brought to Europe by Christopher Columbus. Today the main commercial producer is China which is responsible for around 80% of the World's production.
Unsurprisingly given its rich orange colour the sweet potato is an excellent source of vitamin A (in the form of beta-carotene), with 100g providing a whopping 2006 IUs of it, against a daily recommended intake of 2300 for women and 3000 IUs for men. The same 100g will provide around 1.5g of protein, 24g of carbohydrate and 2g of fat. You also get a healthy vitamin C punch of around 22mg, as well as vitamin B6, potassium, iron, copper and manganese; eat the skin and you get a very healthy serving of fibre too. Vitamin A and vitamin C are powerful anti-oxidants which combine with natural anti-oxidant properties of the protein found in the sweet potato to combat the free-radical damage of hard training - essential for recovery and growth after hard workouts. Without vitamin B6 your protein metabolism is compromised, as is your ability to produce serotonin, so you don't grow and you don't feel good about it either! Add the minerals and you have the ingredient to help you recover and grow efficiently.
For the hard training bodybuilder the anti-oxidant rich sweet potato is an excellent choice, providing low GI carbohydrate in a satisfyingly satiating package of vitamins and minerals with virtually no fat. So go off and buy some, avoid any that are in chilled cabinets. Sweet potatoes hate the cold, they won't grow in it, and when stored in it taste considerably unsweet indeed. Instead head away from the chilled section and look for those that have a rich colour, are firm and without cracks, bruises or soft spots. Also it may be worth paying the extra for the organic variety as often the non-organic ones are dyed or waxed to improve their appearance. Once you get your sweet potatoes home, don't put them in the fridge - they don't like the cold remember - instead they should be stored in a cool dark and well ventilated place, and definitely not in a plastic bag. Sweet potatoes are quite fussy and will spoil quickly if they temperature is too warm.
My favourite sweet potato recipe: slice, place on a baking tray, season with season all, spray lightly with olive oil and bake - simple and tasty, add a nice slab of steak with my broccoli and green beans and I have bodybuilder's steak and chips.
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*** MT Powerlifting Totals Competition ***
By boar - MuscleTalk Pro-Member
See: www.muscletalk.co.uk/fb.asp?m=1083082
Greetings MuscleTalkers!
March is traditionally a quiet month for competitions but there will be plenty coming up in April with the BWLA Northwest Championships and much loved Pro-member fatpete will be defending his British title. See show dates at: www.muscletalk.co.uk/bodybuilding-competition-diary.aspx#powerlifting
Notable entries to the MT powerlifting totals include Pro-member theiOpener hitting 400lbs on the deadlift at 84kg bodyweight, Olympian member Spider-man hitting very impressive 280/180/300 = 760kg at 100kg. Also JB, popular Olympian member hit the landmark 200kg on the deadlift; well done mate.
Keep pounding MuscleTalkers!
Boar
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*** Recipe - Strawberry Mousse ***
By Nicole Bremner, Recipe Consultant and MT Moderator
Taken from Muscle Menus 2
** Ingredients
1 cup very cold skim milk
1 scoop strawberry or vanilla protein powder
1 cup frozen strawberries, cut in pieces
1 tsp vanilla essence
** Method
Whip milk and protein powder in a blender for about 1 minute until triple in volume. Add strawberries and vanilla essence and whip another 30 seconds. Pour into dessert glasses. Chill several hours before serving.
** Information
Serves 2. Per serving: 167kcal, 35g protein, 16g carbs, 1g fat, 2g 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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*** DVD Review - Markus Rühl - BIG and loving it ***
Review by James Collier, MuscleTalk Co-Owner
Available here
BIG and loving it is structured differently to other bodybuilding DVDs, but that doesn't mean it's anything special. There's no doubt about it, Markus is a great bodybuilder, and the fact that he's a mass monster has made him one of the most popular bodybuilding stars of all time; plus he has charisma. Markus is known for his little jokes, and there are a few in here. Furthermore he's an interesting character, though he does have a mildly tedious monotone to his voice, meaning listening to some of his narration can be a little boring. Some of the DVD is with Markus narrating in English and when he's interviewed its primarily in German with English subtitles; maybe it's just his English speaking voice which is like this?
BIG and loving it follows upon the unique style of his first film, Rühl - Made in Germany, but this time with more insight into his personal life. There are a number of versions of this film documentary on the DVD. The Nice and Nasty versions each have different scenes, plus there are 'Official' and 'Extended' versions as well as a 'Pure training only' option.
There is a lot of insight into Markus and his wife, you see him travelling and at home. There is quite a bit of training footage too, as well as some of him on stage. If you want a quick moving, training DVD, then BIG and loving it isn't for you. If you want a more pensive film with private an emotional moments about the star, then this is exactly what you're after.
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The articles in The MuscleTalker are for information purposes only and are the sole expressions of the individual authors opinion and are those not necessarily shared by the owners of www.MuscleTalk.co.uk