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FREE HGH DIET PROGRAM
What you eat plays a major part in the way you look an feel and to maximise the benefits of HGH Stimulator it makes sense to complement the product with a sensible nutrition program.
Below is a basic guide for further detailed information and personal email consultations we recommend Steve Jones's Keys To Physical Perfection Program.


How to increase energy, lose fat and tone muscle all at the same time!

You've probably heard it a thousand times: "You are what you eat." Nowhere does that cliché hold more truth than in bodybuilding. When trying to prevent muscle breakdown, otherwise known as muscle catabolism, how precise your training program is, how much you rest or how well you control your stress levels doesn't matter if you don't eat the right foods at the right times.

Muscle catabolism can prevent you from reaching the muscularity goals you set for yourself. It's like a never-ending game of catch-up, where the muscle tissue you work to build is biologically disassembled so that the components may be used to satisfy demands elsewhere in the body. Recent research has given some impressive insights into what it takes to prevent muscle breakdown, yet you may never realize your goals if you fail to focus on nutrition as one of the most important elements. So read on, apply the information, and experience the muscle gains you never thought possible!


HOW MANY CALORIES?

A good starting point is to find your basal metabolic rate (BMR), a measure of how many calories it takes to support your bodily processes at rest. This rate varies from person to person and is strongly influenced by age, gender, genetics and body composition. Since you aren't always at rest, you must take into account the number of calories you burn during daily activities and exercise. follow the calculation to obtain your (BMR)

Take your body weight and divide it by 2.2
(e.g. 200 Divided by 2.2= 90.91kg)

Take that amount and times it by 24
(e.g. 90.91x 24= 2181.84)

That's how many calories your body would need to sustain it at rest .
Depending how active you are you may need to increase your daily caloric intake.


THE IMPORTANCE OF PROTEIN

It's a simple fact: Protein is the most important nutrient for building muscle and
enhancing the anabolic state. If you don't consume enough quality protein on a regular basis, you can kiss future muscle gains goodbye. When insufficient amounts of protein are supplied to the body, protein is leached from muscle cells for growth and repair, especially after strenuous workouts. This throws you into a negative nitrogen balance, otherwise known as - you guessed it - a catabolic state.

To maintain a positive nitrogen balance, you need to ingest high-quality, complete protein. Egg whites, lean beef, fish, poultry, lean pork and nonfat milk products are excellent choices. Vegetable sources such as beans are much less effective at maintaining a positive nitrogen balance because they're considered incomplete; that is, they don't contain all the essential amino acids necessary to form a complete protein.
I would also suggest supplementing your protein intake with a good quality protein powder.
E.g ( Bronx All American Whey) It is easy to add a protein drink in between meals as a convenient way to ensure you are getting the protein your body requires.

 

1. SO HOW MUCH PROTEIN DO YOU NEED?

Study after study has shown that 50 grams of protein a day, the recommended dietary allowance (RDA), is far below what bodybuilders should consume. In fact, even with double the RDA, the body goes into a negative nitrogen balance after a brief period of intense exercise. As a rule of thumb, aim for 1-1.5 grams of complete protein per pound of bodyweight per day. This should keep even the most hardcore bodybuilder in a positive nitrogen balance and out of a catabolic state.

CARBOHYDRATE INTAKE

Complex carbohydrates are the best source for both immediate energy.
Why is this important and how does it relate to anticatabolism? First, when we
work out we use primarily glucose, which is converted from glycogen stores in muscle tissue and the liver. Glycogen is usually formed from dietary carb consumption, but if your carb intake is too low and your body runs out of glycogen, protein is broken down for use to fuel your muscles' work. The body turns on a process called gluconeogenesis, the formation of glucose from alternate sources, and a common alternate source is amino acids from muscle tissue.

Your goal is to eat enough carbohydrates to keep your glycogen reservoirs full, so your body never has to dip into your muscle tissue's amino-acid pool, but not TOO much as to store as bodyfat How much is enough to prevent this? Refer back to your BMR level.
Carbohydrates should make up 40%-50%of your total daily caloric intake, so multiply the value you came up with in the BMR table by both 0.40 and 0.50. This will give you the range of calories that should come from carbohydrates. To calculate the amount of carbs in grams, simply divide that calorie level by four (carbs have 4 calories per gram).

Now let's talk about the glycemic index, which is a way to measure how fast a
carbohydrate food is released into the bloodstream. Eating foods that are high on the scale (greater than 50) will cause dramatic insulin fluctuations. Too-high insulin levels cause a severe decrease in blood sugar, resulting in temporary hypoglycemia and the release of catabolic stress hormones like cortisol.Not only that the excess insulin promotes the storage of excess sugar into triglycerides namely ( FAT ) the three letter word we all love to hate.
By focusing on foods that fall in the lower glycemic index, preferably 50 and below, will result in steady blood-sugar levels preventing insulin spikes and providing steady energy release while reducing the
likely hood of fat storage.


IS FAT REALLY THE ENEMY?

We've become a nation of fat-phobics. The media has scared many of us away from ingesting even the smallest amounts of fat. No, you aren't going to get any high-fat diet recommendations here, but you do need a certain amount of fat in your diet. Why? Fats help build some hormones, provide an alternate energy source for long-term activity, are necessary for the storage of specific fat-soluble vitamins and can help boost your calories high enough to keep you out of a catabolic state.

The kind and amount of fat you consume is important, and the majority should come from unsaturated fats (you'll get enough saturated fat from meat). Two unsaturated fats, linoleic and linolenic acid, must come from your diet because they aren't produced in the body. The best sources are oily fish like salmon, sardines, mackerel and trout, flaxseed oil and extra-virgin olive oil. Keep your total fat intake below 15% of your daily calories.
This will give you enough fat but will prevent an increase in bodyfat and blood lipid levels.

2.TIMING IS EVERYTHING… When & What to eat?

Now that you know how many calories you need per day and how many should come from protein, carbohydrates and fat, you need to know when you should eat what to minimize muscle breakdown and maximize muscular gains. Let's start with protein. You can't eat the recommended 1-1.5 grams per pound of bodyweight all at once; 4-6 small feedings are best. This not only optimizes protein utilization and uptake but also contributes significantly to a positive nitrogen balance, a key factor in maintaining an anticatabolic state.

As far as carbohydrates go, consume more earlier in the day than in the later afternoon and evening hours; studies have shown that calories eaten earlier in the day are less likely to be stored as fat.

Eat a large amount of carbohydrates, preferably in glucose-polymer form, immediately following exercise and again two hours later. Aim for 100-200 grams of carbohydrate and 30-50 grams of protein at each post-exercise meal. This will cause the greatest insulin response, which is beneficial after exercise, yielding a faster and more complete glycogen replenishing. The best and easiest way of achieving this by adding a carb and protein powder to water after your workout.

Waiting an hour or more after exercise to eat a mostly carbohydrate meal has proven to be less than half as effective at replenishing glycogen stores. Remember, if your glycogen is low, you run the risk of protein being stripped away from lean muscle tissue to support intense workouts and recuperation. Your postworkout meals may be just as, if not more, important than any other meal of the day - and that includes breakfast.


PUTTING THE PLAN TOGETHER

By now you should understand the important role nutrition plays in preventing muscle catabolism. For a brief recap, just remember the following points:

Eat enough food to keep a positive caloric balance. Use the BMR formula as a
starting point.

Eat 1-1.5 grams of high-quality protein per pound of bodyweight daily to maintain a positive nitrogen balance (indicating an anabolic state).

Eat enough carbohydrates to keep your glycogen stores full, 40%-50% of your
daily calories.

Keep fat intake low but not too low - 15% or less of calories per day.
Consume 4-6 small meals daily.

Never neglect your postworkout meals. Consume 100-200 grams of glucose
polymers with 30-50 grams of high-quality, complete protein.

Chances are you're already practicing a couple of these tips, but they're all roughly equal in importance. Try putting them together along with a sound training and recuperation program to boost your chances of increasing muscle mass. If you're consistent in your efforts, you'll be pleasantly surprised at the rewards you'll reap from following this anticatabolic diet.


3.TABLE 1: GLYCEMIC INDEX

Glucose 100
Carrots 90
Honey 87
Corn flakes 85
White bread 76
White rice 72
White potato 70
Brown rice 60
Oatmeal 54
Sweet potato 48
Spaghetti (whole meal) 42
Orange 40
Apples 36
Lentils 25

THE FACTS ABOUT NUTRITION

The phrase "you are what you eat" was never more true than in bodybuilding. Train hard and eat right and you'll be on the fast track to muscle development; withhold key nutrients and eat poorly and your muscles will literally have nothing with which to repair themselves and fuel your workouts. Training is only half the equation in bodybuilding.
You have to take in enough calories - and the right kinds of calories ( Nutrients) - for muscle tissue repair and energy production. If you want to gain muscle size, you need to consume enough high-quality foods to replace the calories burned during training plus additional calories to support growth. On the other hand, if you're trying to lose weight (while building muscle), reduce your daily
caloric intake by about 300 calories. Combined with physical activity, that amounts to a loss of about 1 pound a week, a healthy amount by most nutritionists' standards. By adding effective supplements to your plan you can speed up the fat loss process

Let's consider the three macronutrients: protein, carbohydrates and fats.

Protein. What you require for muscle-tissue repair and growth. Consists of
22 amino acids (the actual building blocks of the cells), some of which are more
critical than others. Hard-training bodybuilders get about 1 gram of protein for
each pound of bodyweight per day. Good sources: fish, skinless chicken and turkey, egg whites, lean red meat, nonfat dairy products, quality protein powders.

Carbohydrates. The body's chief source of energy (though fat is the most
abundant). Divided into simple sugars (easily digestible and cause wider swings
in blood sugar, which affects mood and may promote greater fat storage) and
complex (more slowly released into the bloodstream for time-released energy and fewer fluctuations in blood sugar). For the typical bodybuilder, carbs should make up about 50% of his total caloric intake. Good sources: some fruits,vegetables, grains (oats) wholegrain breads (Rye), brown rice.


Fats. The most concentrated form of energy (more than twice the calories per
gram as carbs or protein). Eliminating all fat from your diet, though probably
impossible, isn't a good idea (for one, vitamins A, D, E and K are stored in your
fat). Fats from vegetable sources are generally healthier than fats from animal
sources, and should comprise no more than 20%-30% of your total daily calories.

SIMPLE TIPS TO ENHANCE YOUR NUTRITION PLAN

1. Eat 4-6 smaller, nutritionally dense meals instead of three large ones.
Choose foods from a variety of food groups, especially those from fresh
sources.

2. When filling up your plate, aim to get about two-thirds of your calories from
carbohydrates and about one-third from protein. Don't worry, the fats will
take care of themselves.

3. Divide the amount of protein you need in a given day by the number of
meals you eat, and make sure you consume at least that amount in any
given meal.

4. Complex carbs (grains, brown rice, vegetables) are a better source of sustained energy than simple sugars. In fact, cut back on your consumption of simple carbs (sugars).

5. Watch your fat intake, especially saturated fats (mainly from animals).
When eating is inconvenient, supplements can fill the bill. A tasty protein
powder can turn simple orange juice into a high-protein shake.
Keep healthy snacks on hand in the house and to throw in your lunch.
Limit alcoholic beverages. They contain 7 calories per gram and have no
nutritional value.

6. Make sure you eat a meal high in complex carbs at least two hours before
your workout. Immediately after your workout, consume a high-protein/
high-carbohydrate snack (liquid form is especially convenient),
and again within two hours. This will go a long way toward replenishing
muscle glycogen (fuel) and providing needed amino acids for recovery and
growth.

7. Watch out for fast foods. Few fast-food restaurants offer any healthy
choices.

8. Don't forget about water, especially in the summer. Even slight dehydration
will adversely affect your training performance. Always drink more than you
think you need; shoot for eight large glasses per day.


PHYSICAL ACTIVITY AND THE USE OF CALORIES

Physical activity can increase the basal metabolic rate, which is the number of
calories used by the body when it is at rest. The increase in basal metabolic rate is approximately 10%, and possibly lasts for as long as 48 hours after the completion of the activity. Physical activity helps in the utilization of calories. The number of calories used is dependent on the type and intensity of the activity, and on the body weight of the person performing the physical activity.

Physical activity assists in reducing the appetite. For the purpose of weight loss, physical activity can reduce body fat and is more beneficial in combination with reduced intake of calories. Physical activity also helps in the maintenance and control of weight.

The following are some variables when physical activity and calorie expenditure is considered:

Time: The amount of time spent on physical activity affects the amount of calories that will be expended. For example, walking for 45 minutes will burn more calories than walking for 20 minutes. Weight: The body weight of a person doing the physical activity also impacts the amount of calories used. For example, a 250-pound person will expend more energy walking for 30 minutes than a 185-pound person.
Pace: The rate at which a person performs the physical activity will also affect the amount of calories used. For example, walking 3 miles per hour will burn more calories than walking 1.5 miles per hour.

BASAL METABOLIC RATE

Basal metabolic rate accounts for most of a person's calorie use. A person's basal metabolic rate is based on body functions such as respiration, digestion, heartbeat, and brain function. The age, sex, body weight, and the type of physical activity impact the basal metabolic rate. Basal metabolic rate increases with the amount of muscle tissue a person has, and it reduces with age.

Along with use of calories, the basal metabolic rate is increased during physical activity and also after the physical activity. The basal metabolic rate can remain increased 6 to 24 hours after 30 minutes of moderate type of physical activity. For many people the basal metabolic rate can be increased 10% for approximately 48 hours after the activity. For example, after the physical activity, even when a person is sedentary and watching television, their body is using more calories than usual.

PHYSICAL ACTIVITY AND APPETITE
Physical activity at a moderate rate does
not increase the appetite. In some situations, the appetite will actually decrease. Research indicates that the decrease in appetite after physical activity is greater in individuals who are obese than in individuals who are at their desirable body weight.

PHYSICAL ACTIVITY AND LOSS OF BODY FAT
A person loses 25% of his or her lean body mass and 75% of his or her fat when losing weight through calorie reduction alone. In combination with physical activity, the loss in body fat is 98%. Weight loss that is achieved with a combination of calorie restriction and physical activity is more effective. For maintenance of desirable body weight, a maintenance level of calories along with physical activity is recommended to preserve lean body mass and muscle tone.

PRESCRIPTION FOR PHYSICAL ACTIVITY
Pursue physical activity at least three times a week. Increasing it to four to five times a week is even more beneficial. Spread out the physical activity through the week rather than doing it on three or four consecutive days to decrease the risk of related injuries. Physical activity should be done at 60 to 90% of the maximum heart rate.

To calculate the maximum heart rate, use the following formula is used:

à Subtract age from 220 (beats per minute) to get the maximum heart rate. Then multiply this figure by the intensity level.

For example, a 50-year old woman exercising at 60% maximum would use the following calculation:

à 220 - 50 = 170 (maximum heart rate)
à 170 X 60% = 102 which is the target heart rate regardless of the type of physical activity he/she selects to do.

Physical activity at 60 to 70% of the maximum heart rate can be continued at a safe rate for a long period of time. If an exercise is too strenuous, conversation cannot be carried on during the physical activity (the person is out of breath).

According to the American College of Sports Medicine, physical activity of less than 2 times a week at less than 60% of the maximum heart rate, and for less than 10 minutes per day, does not assist in developing and maintaining fitness. If physical activity is discontinued, the fitness benefits are completely lost. Within 2 to 3 weeks the level of fitness is reduced, and within 3 to 8 months it is completely lost, and the person has to restart again.

Twenty minutes of continuous aerobic activity 3 days per week is recommended for weight loss. Examples of physical activity that are considered aerobic are: walking, running, jogging, hiking, swimming, bike riding, rowing, cross country skiing, and jumping rope.

BENEFITS
Physical activity contributes to health by reducing the heart rate, decreasing the risk for cardiovascular disease, and reducing the amount of bone loss that is associated with age and osteoporosis. Physical activity also helps the body use calories more efficiently, thereby helping in weight loss and maintenance. It can increase basal metabolic rate, reduces appetite, and helps in the reduction of body fat.

SIDE EFFECTS
Physical activity should be done at a rate that is appropriate for the person. An evaluation by an exercise physiologist is helpful to avoid injuries that can occur if physical activity is initiated without much consideration given to the type, duration of physical activity, and the physical condition of the person.

Final:
Keep your meals seperated by at least 2 1/2 to 3 hours apart, remember all these things can be prepared in advance to save time.
You can have power bars if you require sweets but only eat half the bar at a time

I found what really helped me to take off the weight was to allow myself one treat every two weeks. Remember one treat not the whole day. Try to make healthy choice if you find yourself in a bind. Weigh yourself before you start this plan and then stay off the scale don't weigh yourself at all for one month.

Remember muscle weighs more than fat so you may stay at the same weight but feel and look a great deal better,(which is what you want).

The FINAL SECRET: The final secret to looking and feeling great is to ensure you stimulate your own bodies HGH and the only way this can be done is with a quality product that works naturally. HGH Stimulator is by far the best product I have used for enhancing natural Growth Hormone Levels.
The results are simply incredible especially when combined with a healthy diet as outlined above. Take the next step and experience the product for yourself.
Click here to order now through our secure server:

Good luck and stay healthy, If you need any further information or require personal assistance with your nutrition we recommend
Steve Jones's Keys To Physical Perfection program.


 

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Last modified: 2007



Note: Before starting any diet, weight loss program, fitness or exercise program seek the advice of your healthcare professional and always read the label instructions carefully. This statement has not been evaluated by the FDA. This product is not intended to diagnose, treat, cure, or prevent any disease.