This month's The MuscleTalker launches a brand new ebook for the Muscle Menus series of recipe ebooks,
Muscle Menus Shakes, Bars & Smoothies. This is packed with great-tasting, nutritious and convenient recipes for protein, energy and weight gain drinks and energy and protein bars; just what's needed to help your gains! Buy it here
For the first of many interviews with high profile competitions in bodybuilding and other strength sports we are lucky to have an interview with IFBB Pro Mike Sheridan who will be competing in the Mr Olympia this year. Read the interview here.
Mad_cereal_lover has joined the MT Moderator team and will be helping out in the Bodybuilding Supplements and Diet & Nutrition forums. MCL is a biochemist with excellent knowledge and a helpful attitude, so I'm positive many of you will benefit from his advice.
We have loads of other informative articles and reports on MT.
Welshdragon remains the leader in the MT Powerlifting Competition, with his phenomenal total of 1881lbs/855kg. Is he still unbeatable..?
New stock of MuscleTalk T-shirts is now available so we have all sizes in both grey and white.
*** Best Wishes from James and The MuscleTalk team! ***
See you at www.MuscleTalk.co.uk
*** 15 Nutrition Tips! ***
By James Collier - Nutrition Consultant and MuscleTalk Moderator
Good nutrition is fundamental to building a great physique. These key points will guide you in the right direction
- Vary your food choices every day - you need to eat different foods every day for optimal nutrition
- Avoid faddy diets and always stick to the basics; there are no magic answers
- Include foods which are high in quality protein, regularly throughout the day. Consume high protein foods or drinks at least three-hourly
- Eat 5 servings of fruit and vegetables per day. For example: fresh fruit juice for breakfast, a banana mid morning, salad at lunch, an apple mid afternoon and veg for dinner
- Include some fat in your diet, in particular foods and oils which are a good source of essential fatty acids - oily fish, flaxseed oil, olive oil
- If you're trying to gain muscle, consume plenty of fibrous starchy carbohydrate foods regularly throughout the day - make these foods the core of your diet
- Drink plenty of fluids - sip water all day
- Eat properly pre-workout - make sure you eaten for sufficient energy, but not too much as to bloat you
- Ensure your post-workout nutrition is correct for you. Have whey protein immediately and make sure you replenish your carb reserves
- Plan ahead. Know what times you should be eating and make sure you've done your shopping!
- Try different recipes for variety. See www.muscletalk.co.uk/recipes.aspx
- Although protein and meal replacement powders can be useful, don't rely too much on them - real food is superior
- There is no one food you must have, despite what some people say! If you dislike something, don't eat it, there are plenty of suitable alternatives to choose from
- Learn about nutrition and what suits you! Read advice but stay open minded and find out what works for you
- Enjoy you're food - just because you're a bodybuilder doesn't mean you need to eat a bland diet
*** 15 Training Tips! ***
By James Collier - Nutrition Consultant and MuscleTalk Moderator
Here are a few key rules for you to follow for sensible and productive workouts
- Always warm up properly
- Make sure you have a training partner or a spotter when pushing to your limits
- Set yourself goals, but be realistic with your expectations. Try SMART goal setting
- Maintain good form and keep cheating to a minimum - in order to maximise muscle growth and minimise injury
- Change your routine structure regularly
- Keep well hydrated - drink plenty all the time and sip during training. For more information see www.muscletalk.co.uk/article-hydration.aspx
- Train with suitable clothing so you are not restricted and can easily move
- Keep focused during training - leave the rat race outside!
- Train with sensible weights that you can manage - leave your ego at the gym door!
- Endeavour to push your body to perform better, while remembering to still train sensibly. Try some tips here: www.muscletalk.co.uk/article-training-past-failure.aspx
- Keep a record of your progress - you may want to use a training diary
- Make sure you include core training movements like pressing, squats and deadlifts in your routine
- Don't overtrain and remember the importance of a day off
- Make sure you have sufficient recovery time between sets, but don't rest for too long
- Keep warm when you've finished training. If it's cold outside, forget about posing in you vest as you leave the gym - keep warm, or you'll be more prone to illness
*** Recipe - Mixed Berry Smoothie ***
By Nicole Bremner - MuscleTalk Moderator and author of the Muscle Menus eBooks
This is a great summer recipe from the new eBook Muscle Menus Shakes, Bars and Smoothies
** Ingredients
1 cup water (or skimmed milk or soya milk if desired)
1 scoop whey or soya protein powder
4 frozen strawberries
1 cup frozen blueberries
100ml unsweetened cranberry juice
** Method
Combine all ingredients in a blender and blend well.
** Information
Serves 1. Per serving: 320kcal, 30g protein, 56g carbs, 1g fat, 5g fibre; and is suitable for vegetarians.
More great bodybuilding recipes can be found in Nicole's other great eBooks 'Muscle Menus', 'Muscle Menus 2' and 'Muscle Menus Vegetarian' eBooks:
*** Book Review - The Royal Marines Circuit Training: The All-round Commando Fitness Programme by Robin Eggar & Loraine Dieter ***
Review by MuscleTalk Moderator and Personal Trainer Steve Blades aka ToxicToffee
Available here
As an avid circuit training fan I constantly refer back to this book time and time again for useful tips on building functional strength for my clients regardless of their goals and fitness levels. The book is well set out and provides clear diagrams to take a budding recruit through sample routines from beginner level right up to the most advanced ball busting 2 hour long gym sessions. Not only will the reader gain an insight into recruit training in the royal marines, and how to prepare in the correct manner, Eggar and Lorraine offer nutrition advice through a progressive programme to incorporate the most efficient fuel into the diet to enable the recruit to power training sessions sufficiently and recover in the best possible way.
The book can be enjoyed by all and, although there are some military terms used (which are explained), the reader can easily navigate their way through the book gaining invaluable knowledge prior to their stay at the royal marines training centre, or any other military station for that matter. The book could also be used by those looking for speed training, general fitness, functional strength, or for those who simply want a break from the mundane treadmill work outs most urban gyms offer. The majority of the exercises outlined could be described as callisthenics where the trainer uses his or her own body weight for resistance. This will include press ups, sit ups, dips and so on, all of which can be replicated in the home environment for those who struggle to attend a gym on a frequent basis.
The book, first published in 1996, is still current with today's methods of training and could double up as some good holiday reading as well as a great reference book. It retails at less than £10 and is available in paperback from most good online book shops
Readability: 8/10
Format and picturing: 9/10
Price: 9/10
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