The Fear of Losing Muscle Mass


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How Much Protein Do You Really Need?


by Josh Hodnik

Today, it’s not uncommon for a 200-pound bodybuilder to consume 300-400 grams of protein per day. This appears to be excessive when compared to the Recommended Daily Allowance of 60 grams per day. There has been a long debate on how much protein is needed to maximize muscle growth. Many doctors claim that Americans consume too much protein, and that this can lead to kidney disease, osteoporosis, prostate cancer, and diabetes. It has long been theorized that even highly active people can assimilate no more than 25 grams of protein at one time. There can be a large gap in the amount of protein that any individual may need and can absorb at one sitting. There are several factors that may determine this.
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Suffering or Slacking?


by Cade Thomas

Bodybuilders these days like to remind us of the level of sacrifice they are nobly enduring to better the world through their own physique enhancement. They will do ANYTHING to achieve their goals…except eat plain food without making it taste good, do lots of cardio, work a real job on the side to afford the lifestyle, etc.
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Temporal Nutrition Explained in Detail


by Lonnie Lowery

You know what you want and you’re learning how to get it. As a bodybuilding enthusiast, you have cultivated a love of heroic muscle mass and (hopefully) muscular performance as well. But almost paradoxically, you’ve probably also come to dig extreme leanness. Indeed, the desire to unveil your hard-won musculature seems natural, even if it wasn’t an initiating desire as you began weight training. A ripped physique approaching 5 percent body fat actually looks bigger – and certainly more impressive – than the same structure that is blurred by 12 or 15 percent fat.
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Vegetarianism and the Bodybuilding Lifestyle?


by Mike Arnold

From the beginning, vegetarianism has been the red-headed step child of performance-based nutrition; oft maligned and generally portrayed as inferior to the meat heavy diets which characterize modern bodybuilding.  It’s not so much the foods themselves that detractors have a problem with, but rather, the lack of animal products within the diet—the claim being that animal proteins are essential for meeting the nutritional requirements of those engaged in the various strength and physique sports.
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Bulking vs Lean Mass Building


by Mike Arnold

Amongst the old-school BB’rs it was common practice to “bulk-up” when attempting to gain muscle. This went on for decades, with everyone from beginners to professionals ascribing to this method of mass-gaining. It was well understood that in order to get big, one needed to eat big…and eat big they did. Despite the relative lack of knowledge available in those days, this approach allowed many to pack on muscle at an astounding rate, often with minimal and in some cases no chemical enhancement.
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The Evolution of Dietary Fat in Bodybuilding Nutrition


by Mike Arnold

As one of the three basic macronutrients, fats play a vital role in the growth and development of the human body. There are essential for proper functioning and are involved in myriad physiological processes ranging from the formation of cell membranes, nerve transmission, the absorption of vitamins, hormone production, protection of vital organs, the insulation and regulation of body temperature, and of course, they are a readily available and easily utilized source of energy.
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Is a Calorie a Calorie?


by Mike Howard

Calories have become a perfect target for diet book authors and gurus alike to play on the emotions of those who struggle with weight. In the typical diet book and health blog world, calorie (and any mention of counting them) is met with an illogical amount of hostility. It has become one of the greatest sources of confusion in the word of fat loss and has undoubtedly led to much frustration for those looking to shed pounds. Rest assured you are not alone if you are befuddled by the whole thing…
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The Bodybuilding Basics Explained


What is the best way to gain size?” Because I am a competitive bodybuilder and coach, I am asked this question more than any other, and in my experience, everyone seems to expect that there should be a black and white answer. The truth is that if a black and white answer were to exist, wouldn’t everyone who is seeking physique development already have the body they want? A common idea in the industry is that in order to get bigger, you must lift heavier and heavier weights and constantly work to gain strength. This is only partially accurate. The problem is that many people misinterpret this approach by striving to increase limit strength (1-rep max) in order to induce hypertrophy.
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8 Myths About Meat and Health Debunked


One of the worst examples is the constant propaganda against meat consumption. Here are 8 ridiculous myths about meat consumption and health.

1. Meat Rots in Your Colon

Some people claim that meat doesn’t get digested properly and “rots” in your colon. This is absolute nonsense, probably invented by dishonest vegans in order to scare people away from eating meat. What happens when we eat meat, is that it gets broken down by stomach acid and digestive enzymes. In the small intestine, the proteins are broken down into amino acids and the fats are broken down into fatty acids. After that, they get absorbed over the digestive wall and into the bloodstream. There’s nothing left to “rot” in your colon. If you want to know what really “rots” in your colon, it’s indigestible plant matter (fiber)… from vegetables, fruits, grains and legumes.
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Rep Performance and Maximum Muscle Stimulation


by Mike Arnold

Taking the first step into the world of bodybuilding can be a daunting experience. We are confronted with a variety of new and sometimes odd-sounding practices that we are taught form the foundation of a successful weight training program. One of the first things we are introduced to is the repetition; the basic building block of the training experience itself. The concept seems simple enough–lift a weight one time through both the positive and negative range of motion. String a bunch of these together and we have a set. Perform multiple sets and we have a workout.
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5 Step Guide to a Successful Fitness Journey


by Vince DelMonte

The holidays come to an end. Our bellies are full, pants a little too tight and the New Year is fast approaching. But this year is different. We tell ourselves; this is OUR year! We have decided that this time we will reach our fitness goals and finally achieve our dream body. It’s January 1st and we hit the ground running. We are going to the gym five days a week and eating healthy. “Look out world; here we come!” Nothing can stop us this time!
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Working Through Injury and Still Making Gains


If there’s one thing I know well, it’s how to train through an injury. I’ve gone through a full ankle reconstruction, ACL/MCL knee repair, and ruptured pec that left me black and blue from the chest to waist. Did those injuries set me back? Yeah. A little, but they didn’t keep me from training. And they certainly didn’t keep me from making gains. Fortunately, most of my injuries happened in my early 20’s when the learning curve for healing is at its peak. The most devastating injury I ever endured was a dislocated ankle. It dates back to my senior year in college, playing football at Florida State. A fumble behind the line of scrimmage lead to a pile up. When the dust cleared my ankle was rotated 180 degrees the wrong direction. My season and ultimately my career, was effectively over.
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