The new ebook Muscle Menus Shakes, Bars & Smoothies from the Muscle Menus series of recipe ebooks, is packed with great-tasting, nutritious and convenient recipes for protein and energy drinks and bars.
Buy it here.
In July we interviewed IFBB Pro Mike Sheridan and his interview has been so popular we've now managed to interview another UK Pro, Dayo Audi. You can read the interview with Dayo here
We've added another nutrition article for the fighting members of MT this month, Optimising your Power to Weight Ratio. Check out along with loads of our 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
*** Leptin - Your Friend ***
By Mad_cereal_lover - MuscleTalk Moderator
We often hear the word leptin brought up with regards to diet, but how many of us really understand what leptin is and its significance in diet?
Research into obesity has been taking place now for years; however it was generally thought that the cause of obesity was always due to overeating. While this is the case for some, in others, it seems our genes play more of a role than once thought. In 1995, researchers identified the product of the ob (obese) gene in mice. The product of this gene was a small protein termed leptin. Mice that carried defective copies of this gene would grow to body weights up to three times that of normal mice. So what is this leptin protein and what does it do?
Leptin is synthesised in adipocytes (fat cells), and acts as a hormone that binds to a specific receptor found in the brain. Leptin acts if you like, as a sensor - when fat levels are adequate, leptin levels are high and thus there is increased binding of leptin to the receptors in the brain. Your body then knows that fat levels are at an adequate level, and so (and here is the important bit), fat deposition is limited. So what happens when the opposite occurs? In starvation mode, leptin levels decline which in turn results in your brain telling you that you require food, so you become hungry. More importantly, this leads to the promotion of fat storage in the adipocyte.
So how is this relevant to us as bodybuilders? Well, the bodybuilder wants to build muscle not fat! At times of calorie deficiencies (cutting), our leptin levels become compromised and significantly lowered. This can lead to the promotion of fat storage when your body does get fats. This is why as bodybuilders during calorie deficient modes should regularly employ re-feeds and not be afraid to have a cheat meal once a week or so. This allows leptin levels to increase, and thus fat deposition is limited. So when on a cut, don't feel guilty about the occasional cheat meal or re-feed days - enjoy them, and remember that they are useful for leptin levels!
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** James Collier BSc (Hons), Registered Nutritionist offers personalised nutrition programmes through email tailored to YOUR needs. For more information see: www.muscletalk.co.uk/james.aspx or email: james@muscletalk.co.uk
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** Informed Bodybuilding Nutrition eBook by James Collier - the ULTIMATE nutrition bible for bodybuilding. For more information click here:
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*** HIIT in Bodybuilding ***
By Steve Blades aka ToxicToffee - Personal Trainer and MuscleTalk Moderator
HIIT (High Intensity Interval Training) is a revolutionary concept of training used in the fitness industry by many trainers looking to burn both fat and increase sporting performance. Below is a brief overview of the structure of interval training and how it fits into a bodybuilder's schedule.
HIIT generally follows the protocol of a simple warm up of approx 3-5 minutes followed by intense sprints for about 20-30 seconds followed by 'rest' periods of approx 1.30 minutes allowing for recovery at approx 50-60% of MHR (maximum heart rate).
0-3 minutes warm up to approx 50-60% of MHR (without the use of a heart rate monitor)
3-3.20 minutes - blow out effort, all out, no holding back
3.20-5 minutes - recovery to approx 60% of MHR
5-5.20 minutes - blow out effort, all out, no holding back
5.20-7 minutes - recovery to approx 60% of MHR
7-7.20 minutes - blow out effort, all out, no holding back
7.20-9 minutes - recovery to approx 60% of MHR
9-9.20 minutes - blow out effort, all out, no holding back
Warm down (approx 3 minutes) or continue with intervals
This is continued for about 5-6 intervals with a warm down at the end.
Surely this 13-15 minutes session is not as effective as steady state cardio for 45 minutes?
Well yes it is, the EPOC (Excessive Post Exercise Oxygen Consumption) is so high that metabolism is raised significantly for the period afterwards resulting in a higher NTOC (Net total Oxygen Cost) due to the all out effort being so taxing on the body. This means at rest the body will be chipping away at fat for a lot longer than after steady state work.
Does HIIT have a place in Bodybuilding though?
On reflection it could be argued that it is an effective, fun and convenient way of stripping fat and building cardio vascular fitness but at the same time can prove ineffective and often catabolic.
So is this suitable for bodybuilders?
For pre contest bodybuilders on limited calorie intake I would suggest not and would certainly favour steady state to avoid catabolism and fatigue. For the recreational trainer HIIT is great as you can fit it into your schedule after weights or on off days. Timing isn't that relevant either (compared to morning being beneficial for steady state due to low insulin levels), and it's great fun.
Cardio often proves boring for bodybuilders and is seen as a chore but with is flexibility and relatively short length, HIIT can be enjoyed on static bicycles, cross trainer, rowing machines and even running tracks. For many though, the concept of the intense interval is often misunderstood and for those who haven't adequate fitness levels, never really reached. This again is where HIIT can fall down as the trainer may end up never creating the environment for optimal fat burning post-workout.
In conclusion I would advocate the use of HIIT for those of a reasonable fitness level looking for a fun way to strip fat and increase fitness. For trainers on a very limited calorie intake or of lower fitness levels it would be more favourable to carry out steady state training and progress to HIIT when their circumstances have changed.
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*** Recipe - Granola Bars ***
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
500g rice flakes
50g peanut butter
200g blanched almonds
75ml olive oil
250g chopped dates
** Method
Combine rice flakes, almonds and dates. Warm oil and peanut butter until it becomes a smooth liquid. Pour over the fruit mix and mix well. Spread into a dish and refrigerate for at least and hour. Cut into 12 bars.
** Information
Makes 12 bars. Per bar: 204kcal, 5.5g protein, 20g carbs, 12.7g fat.
More great bodybuilding recipes can be found in Nicole's other great eBooks 'Muscle Menus', 'Muscle Menus 2' and 'Muscle Menus Vegetarian' eBooks:
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** IMPROVE YOUR GRIP with 'Grippers - Getting the most from your gripper'. The informative ebook from grip champion Steve Gardener tells you how to use your gripper more effectively to improve your performance in your sport:
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*** DVD Review - The Battle for the Olympia 2004 ***
Review by MuscleTalk Moderator seungmena aka Big Les
Available from www.musclefinesse.com/videos-dvd-battle-for-the-olympia-2004.asp
This is the latest and longest of The Battle for the Olympia series. For those of you not familiar with The Battle for… series, what happens is somewhere around three weeks out from the big show ace cameraman Mitsuru Okabe sets off around the USA getting footage of bodybuilders as they prepare for the Olympia. This series started off as edited highlights footage for about an hour and has from them grown into the 7 hour opus that we have here.
I have to admit I am a big fan of The Battle … series, as they give a unique insight into what the athletes are actually doing close to the show, and because often they look a lot better pumped up after a workout than they do on the day of the Olympia. The great thing is that the bodybuilders are doing their regular workouts so we get to see how exercises are really done, as opposed to the magazine description. And, more often than not we get treated to some unusual variations on old favourites (usually from Charles Glass) that we can try. I always enjoy these tapes and 2004's offering was no different. It is also heartening to see Big Ron using mortal poundages.
So what do you get? We start with Richard Jones - who looks great and is one of the highlight athletes in the way he comes across and trains. Onto Jay Cutler, who for the first time in years we get to see before the Olympia actually lifting properly - in 2003 we were subjected to him lifting a max of 2 plates on an incline the morning after the O. Next up is Kris Dim, another bodybuilder who gives a great account in his rookie year. Troy Alves is personable as ever and obviously enjoys the sport. Johnnie Jackson is one to watch if only to marvel at how his joints are still in one piece. Big Ron follows Johnnie and he looks phenomenal at 300lbs - the freak to end all freaks. We finish Disc One with Claude Groulx.
Disc Two opens with Darrem Charles followed by Ahmad Haidar and the very personable Craig Richardson. Craig is another highpoint on The 2004 Battle… and I am sure he has one over a great many new fans with this appearance - one of bodybuilding's rising stars for sure. Victor Martinez puts in a solid shoulder workout and looks very good, and looks like a top five contender. Dexter Jackson looks ready to take the stage - as ever, and as ever lets his physique do the talking. Dennis James is metamorphosing into a top draw mass monster and working with Charles here we see the best of Dennis. Günter Schlierkamp works his chest for the cameras and is his usual jolly self, and as usual seems to use tiny poundages for one so big, even accounting for the upcoming show.
After that we get some footage of the bodybuilders waiting for the athletes meeting - a welcome and inspired addition as we get to capture some of the pre-game atmosphere for the competitors. Following this we see a strange shoulder workout from Mustafa Mohammed, with Pavol Jablonicky joining in the action and a brief appearance by Iris Kyle. (The eagle eyed will spot IFBB pro Patrick Lynn training her) and a cameo from Don Long. This is a welcome look at Mustafa who made a real mess of his final prep and looked way off on show day. We end with the press conference. Usually it's an expo montage and then the results and this is an inspired addition to the DVD. It's a gorgonzola strength cheese fest but worth it just for the great moments it contains.
And there you have it 7 hours of bodybuilding at its best. If you were to buy only one Battle for the Olympia, something I would heartily recommend any bodybuilding fan to do, then this one would have to be it. My only grip is that Mits' takes so long to release them.
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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