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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!
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
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)
many calories your body would need to sustain it at rest .
Depending how active you are you may need to increase your daily caloric
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.
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
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
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.
are the best source for both immediate energy.
Why is this important and how does it relate to anticatabolism? First, when
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
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
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?
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.
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
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:
food to keep a positive caloric balance. Use the BMR formula as a
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
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.
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.
1: GLYCEMIC INDEX
Corn flakes 85
White bread 76
White rice 72
White potato 70
Brown rice 60
Sweet potato 48
Spaghetti (whole meal) 42
FACTS ABOUT NUTRITION
"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.
What you require for muscle-tissue repair and growth. Consists of
22 amino acids (the actual building blocks of the cells), some of which
critical than others. Hard-training bodybuilders get about 1 gram of protein
each pound of bodyweight per day. Good sources: fish, skinless chicken and
turkey, egg whites, lean red meat, nonfat dairy products, quality protein
The body's chief source of energy (though fat is the most
abundant). Divided into simple sugars (easily digestible and cause wider
in blood sugar, which affects mood and may promote greater fat storage)
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
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
fat). Fats from vegetable sources are generally healthier than fats from
sources, and should comprise no more than 20%-30% of your total daily calories.
TIPS TO ENHANCE YOUR NUTRITION PLAN
Eat 4-6 smaller, nutritionally dense meals instead of three large ones.
Choose foods from a variety of food groups, especially those from fresh
When filling up your plate, aim to get about two-thirds of your calories
carbohydrates and about one-third from protein. Don't worry, the fats will
take care of themselves.
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
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
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
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
Watch out for fast foods. Few fast-food restaurants offer any healthy
Don't forget about water, especially in the summer. Even slight dehydration
will adversely affect your training performance. Always drink more than
think you need; shoot for eight large glasses per day.
PHYSICAL ACTIVITY AND THE USE OF CALORIES
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
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.
following are some variables when physical activity and calorie expenditure
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
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 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
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.
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.
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.
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.
the maximum heart rate, use the following formula is used:
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
- 50 = 170 (maximum heart rate)
Ã 170 X 60% = 102 which is the target heart rate regardless of the
type of physical activity he/she selects to do.
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).
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.
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.
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.
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
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.
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
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.