Category: Diet

Posted on

My journey to losing weight. 2013

84 kg to 67 kg in 2005

It would surprise many people probably that I have struggled with my weight for most of my life, so I thought I’d share my journey (in terms of diet as I feel this is the main factor) with you on how I have managed to not only lose the weight, but be in a position where I can get into contest level condition with little fuss.   As a young fella I was always the chubby kid, however, there was a window between the ages of 12-15 where I was reasonably lean.  I attribute this to the amount of exercise I did at the time -honestly I would have exercised at least 3-4 hours every day.  However after I turned 16 the weight began to pile back on regardless of how much exercise I did.  My diet which was mainly based around bread at that stage began to take its’ toll.

When I was 17 years of age I reached my heaviest body weight of 95 kilograms even though I was still quite active lifting weights, going for runs, playing rugby and touch.  Needless to say I was uncomfortable in my own skin, unhappy and had low self- esteem.   Something had to change and fortunately enough for me I have always enjoyed reading so I utilised information from books and muscle magazines and tried to eat as closely as I could to their recommendations on the limited budget that I had.  I began to exercise even more and with a determined effort I lost around 10 kilos in the first year.

By the time I was 21 I weighed around the 80 kilogram mark but the weight loss plateaued.  I wanted to lose more weight and compete in bodybuilding so I got some advice from my Uncle Al.  Since I was on a student allowance my diet consisted of a strict regime of tuna, mixed vege’s and SHAPE 2000-(a Horleys protein supplement).  Honestly it was tough going- I can remember being in such a state, endless amounts of cardio, my legs for weeks before the show feeling like lead and I had insomnia throughout.  Although I was in a terrible state mentally and physically I managed to win my first athletic bodybuilding title at 22 at a weight of 68 kg.  I was ecstatic about the weight loss, however, after the show my weight ballooned up to 78kg within a couple of weeks.

In 2002 at the age of 25 I began getting chronic fatigue syndrome and annoyed at the medical advice and help I received I decided to go to an alternative medical provider (The RIFE clinic in Albany).  They took blood tests and determined that I was Blood type A and that all the exercise I was doing and food I was eating was actually causing me more harm than good.  I immediately read the blood type diet, followed the lifestyle, training and diet advice and my weight dropped to 70 kg within months.  Even though I was armed with this great knowledge my weight still fluctuated between 70-85 kilograms (unless I was competing) until 2007.

At the end of 2007 I came across a book called the Warrior Diet where I under ate during the day and had one large meal at night.  I also utilised the Genotype diet which was Peter D’Adamo’s extension of the Blood type diet where he considers physical characteristics alongside blood type to determine optimum foods that suit unique individual needs. I decided that I would compete in the classic bodybuilding division in 2008 using these two protocols.  I started at a bodyweight of 79 kilos in February.  By competition time in October I weighed 64.7 kg.  The great thing about this diet was I was able to maintain all my strength, have a big meal once a day and there were none of the negative symptoms from previous attempts to get lean for competition.  The other thing was my weight never ballooned up again; the diet and lifestyle concepts had given me complete control over my weight.  I then decided that I would do the same the next year and sure enough I was able to come in even leaner at a weight of 63 kilograms to win my second classic title.  In 2012 I made slight changes to my macronutrient ratios and tried some different training ideas which allowed me to present the leanest physique I have achieved to date.  In 2013 I have adjusted things where I fast until 11 am and have only 3 meals within an “8 hour eating window” which has made getting and staying lean even easier for me.

As you can see my journey to losing weight and keeping it off has been a long and bumpy ride.   If someone had let me know what I know now twenty years ago I could have saved myself a whole lot of suffering and frustration.  All I hope is that the information I share with you here helps you on your own personal journey to achieve your fitness and health goals.

Posted on

Boost your testosterone levels naturally 2013

Southern hemispheres 2013,                           60.8 kg

I don’t know if it’s just me but I feel we are in the age of “instant gratification” where society has made it so easy to acquire anything you want at the right price.  Although that maybe fine when you want the latest computer, playstation or mobile phone I think that this paradigm permeates into other aspects of the psyche and creates a situation where we have guys today wanting to take illegal drugs like steroids to get big and strong without doing the time and the hard yards that it takes to do it naturally.  I encourage anyone who wants to gain muscle and strength to do your research about training, dieting, supplements and lifestyle choices so you can reach your goals without the use of illegal drugs –it may take you longer but I feel it is well worth the wait and effort!  If you are keen to take the natural path then try these tips below to boost your testosterone levels and potential for muscle growth and strength.

I am a huge fan of Charles Poliquin who is a top trainer of elite athletes in the states.  He has a number of dietary and lifestyle strategies you could implement immediately (that cost you near to nothing) to enhance your natural testosterone levels.

  • Make sure you are getting enough Vitamin D, zinc and magnesium in your diet to optimize internal body function and hormone production.
  • Maintain a consistent sleeping routine and aim for around 8 hours a night. Not enough sleep each night can drastically reduce your testosterone levels.
  • Include Omega 3 fats in your diet as they are conducive for optimum testosterone output, they reduce cortisol (a catabolic hormone) and help you utilise protein after training.
  • Avoid foods that digest rapidly like processed carbohydrates (junk food, sugar, bread and some cereals for example). It has been shown that eating these foods on a regular basis promotes lower testosterone levels.
  • Reduce stress to keep cortisol low as cortisol can block the positive effects of testosterone.

Some of the dietary strategies mentioned above can be obtained from a balanced diet, however as mentioned in a previous article- athletes can become deficient in essential nutrients under strenuous training conditions and stressful lifestyle situations so supplementation may be necessary.  Other supplements that have shown promise during anecdotal and clinical research are:

  • Calcium supplementation while performing a resistance training program has been shown to help to boost natural testosterone levels.
  • Tribulus is a herb that has been used for decades by natural athletes, bodybuilders and weight lifters to boost testosterone and improve strength, gain muscle and performance.
  • Fenugreek has been used as a testosterone booster /libido enhancer and has the added benefit of lowering the rate in which sugars are digested within the body.
  • Cissus Quadrangularis has been shown to speed up the healing process, decrease cortisol and increase testosterone.
  • In one human clinical study D-Aspartic acid was shown to raise natural testosterone levels up to 42% in 12 days.
  • Rhodiola rosea is an adaptogen which can help to optimise the internal functioning of the body and because of this it can enhance testosterone levels. I have found this to be a useful supplement leading up to a competition to avoid fatigue and remain in a positive state of mind.
  • Other adaptogens like ginseng, shizandra and withania may have similar effects on testosterone too.
  • Epimedium extract or horny goat weed has been used for centuries as a libido enhancer and testosterone booster. It is also a useful vasodilator too.

This is by no means an extensive list and I encourage you to do some research yourself so you can make some informed choices when selecting supplements to augment your natural testosterone levels.  Most of these supplements can be purchased individually or in testosterone booster formulations.

Resistance training is an excellent way of boosting natural testosterone levels.  But what is the most effective way to train for optimum testosterone levels?  Suffice to say that this question is an article all on its own and will not be answered fully here, however, a number of research studies suggest that compound exercises like deadlifts and squats are excellent for boosting testosterone levels as long as they are done with enough intensity.  It is no coincidence that a lot of top natural bodybuilders use these exercises as the foundation of their training routines.  They also always incorporate cycles of strength training within their bodybuilding routines to elicit maximum muscle gains.

Leucine, isoleucine and valine (BCAAs) have been shown to increase testosterone levels when combined with a resistance training program.  BCAAs can be taken in supplemental form or found in foods containing protein (Meat, eggs, fish etc……).  Whey protein has a high content of BCAAs (around 25%) so it is a great nutritional strategy to boost testosterone levels and improve strength, muscle size and performance.

As you can see there are many natural ways to boost testosterone levels and your potential for muscle size and strength without resorting to illegal and “quick fix” drugs.  Although the results may not be as spectacular and it takes a bit longer you can be proud in the fact that you have built your body naturally.

 

 

 

Posted on

Eating in line with your blood type. 2012

Have you been trying different diets to get leaner and healthier over the years with little success?  This had been my problem for years as my weight yo-yoed between 68-95kg from the time I left high school in 1993 until 2000- I also had trouble with energy levels and had been diagnosed with chronic fatigue syndrome.  In 2000 I went to the R.I.F.E clinic in Auckland where they took a sample of my blood to determine what my blood type was.  I found out that I was Type A and with that blood type came certain genetic tendencies and food requirements which if I abided by would apparently not only improve my health and vitality, but help me to maintain a more stable and leaner body composition.  I was sceptical at first, but nothing else had worked so I thought- why not?

After a couple of weeks on the diet I was amazed at how energetic I felt and the weight began to fall off me.  It was tough at first eating more vegetarian proteins and not having my steak! I also began utilising the diet with my personal training clients with the same positive results. I have to say I have heard a number of people bag this approach to eating, however, these people usually haven’t even tried this diet protocol and are usually not nutritionists or doctors, whereas, Peter D’Adamo; the author of eat right for your type is both, with an extensive amount of research behind him (which his father actually started).  So what does this diet involve?  Here is the basic run down.

It is based on the theory that our blood type (which is a big part of our unique internal chemistry) can reflect the way our body absorbs and uses nutrients as well as our genetic predispositions for exercise, stress, health issues and even personality types.   Before we start though it must be said that these tendencies need to be considered on a continuum as well as the fact that even if we are given a certain set of genetic tendencies, environmental factors come in to play as well. (D’Adamo has also identified further genetic factors like secretor status, body measurements and unique body markers which also need to be considered). So without further ado here are the general individualised approaches to diet and exercise for the different blood types.

Type O: 

They should eat a high protein (which includes red meat) and unprocessed carbohydrate diet which means getting rid of most grain based foods and eating more vegetables & fruits.  Exercise should be intense and is a great way to relieve stress in type O’s.

Type A:

They should eat a more vegetarian diet and avoid red meat.  Exercise should be gentle and used to lower their naturally higher cortisol levels. (This does not mean type A’s can’t be involved in strenuous exercise- it just means that they will need to make sure they plan their training more carefully than a type O and involve relaxing type activities as well to avoid overtraining and excessive stress).

Type B:

They should eat a varied diet and seem to benefit from dairy products too. If you imagine Type A and Type O at either end of a continuum, B (& AB) are somewhere in the middle-with B being closer to O’s and AB’s closer to A’s in terms of their diet and exercise needs.

Type AB:

They benefit from a similar diet as a Type A with some variations that reflect their unique AB chemistry.  They should also perform calming forms of exercises for health and body composition improvement.

Although this is only a simple look at the diet, you can easily access the books online or your local library for further information and specific food lists.  Since 2000, Peter D’Adamo has developed further dietary protocols based on the blood type diet which I have used personally and will look at in future articles.

So how do you find out your blood type? You can find out your blood type by donating blood, visiting most naturopathic health centres or by ordering a blood type identification kit from the eat right for your type website.

If you have been struggling to lose weight or always seem to lack energy, why not give the blood type diet a try?  The success rate for this diet in terms of satisfaction of results by people who try it is around 75% – other factors I have touched on that can be considered (secretor status & unique body measurements and markers) increase this even further.  Just remember though if you do decide to follow the blood type diet make sure you still cover all the recommended macro and micronutrients you need for a balanced diet.

Posted on

Improving your digestion 2012

Have you heard the saying you are what you eat?  This is so true if you are digesting and using the foods you eat properly.  However if you have digestive problems your hard work in the gym and commitment to a nutritious diet will definitely be compromised.    Some common ailments of poor digestion are indigestion (heart burn), chronic fatigue, yeast overgrowth, constipation, diarrhoea, excess gas, bloating, hunger, stomach problems (leaky gut, ulcers, Chrohn’s, celiac, irritable bowel………..) and food allergies.  So how can you make sure you are digesting your nutrients optimally so you get the maximum benefits from your food too improve muscle gains?  Below are some ideas to improving your digestion.

Do you rush around all day and eat on the run?   One of the most basic things you can do to improve digestion is to make sure that when you eat you sit down, relax and chew your food properly.   Patrick Holford, a leading nutritionist suggests that the digestive system is like a second brain and that separating thoughts, feelings and physical reactions are impossible.  So when you eat you should choose the most nutritious foods, prepare them in a way that you like and have positive thoughts about what you are eating to optimise digestion.  Chewing your food does several things too; it begins the digestive process in the mouth and it breaks up your food into smaller pieces increasing the surface area so that your digestive enzymes in your stomach have a better shot at digesting your food.

Some people find that combining foods in certain ways can help them digest foods more effectively and avoid some of the digestive ailments mentioned above.  Here are some food combinations that appear to work for those who have had digestive problems;

  • Combining proteins only with leafy vegetables.
  • Have fruits by themselves.
  • Combine vegetables with starches (wheat, rice oats, pasta…..)

Although this seems a rather limited way to eat it may only be necessary to do this for a short period of time until your digestion improves.

Adding digestive enzymes is another good way to ensure you are getting the most out of your foods.  There are a number of foods that have enzymes that can help the digestive process like bromelain which is in pineapple and papain from papaya; both are useful in helping digest proteins.

If you still have trouble digesting your food then you can add a digestive enzyme supplement with each of your main meals too.

Avoiding foods that can cause allergies can improve digestion.  Some foods that can cause allergies are:

  • Coffee and tea (can also prevent absorption of nutrients).
  • Some nuts- peanuts are a good example.
  • Eggs
  • Chemical additives
  • Alcohol
  • Milk and wheat

Charles Poliquin an Olympic trainer in the States suggests eating a wide range of different proteins as eating one protein for an extended period of time can sometimes cause food allergies.

Making sure you have the right bacteria within your stomach can make or break your digestive efforts.  Good bacteria can help make vitamins our body needs to function optimally, they help fight infection, reduce inflammation and food allergies and help digest your food.  Eating fermented foods and taking a probiotic supplement can be a great insurance policy to ensure you have a healthy balance of bacteria in your stomach.   Supplement companies like Gaspari nutrition realise the importance of probiotics and digestive enzymes to make sure you are getting the maximum benefits from their supplements and have added these to their latest Myofusion formulation.

Although I have only touched on some of the ways you can improve digestion, these small changes will indeed make a big difference to your health, how you feel and how you digest and absorb your nutrients from your food to improve muscle gains in the gym.  Incorporate some or all of these ideas and watch your muscles grow!

 

 

Posted on

Pump up with N.O supplements. 2011

I rate Nitric Oxide supplements highly in terms of their positive effects on improving your physique and performances in the gym.

Here are the touted benefits that Nitric Oxide supplements can do for you:

  • Help you to build more muscle and get stronger.
  • Improve your ability to focus and feel your muscles working during training.
  • Higher energy levels and ability to train harder for longer. (I remember the first time I used a nitric oxide supplement in 2004-it was amazing I trained so hard I was sore for a week!)
  • Better muscle pumps and increased vascularity.
  • Reduce your body fat levels.
  • Get amped up every time you train.
  • Faster recovery from work outs.

So what’s in N.O supplements?  Nitric Oxide Supplements do not have N.O in them but contain the necessary pre-cursors to increase nitric oxide within the body.  These supplements are primarily used to dilate blood vessels and increase blood flow (vasodilation), increasing oxygen and nutrient delivery to the working muscles.

The main ingredient of Nitric Oxide supplements is usually some form of arginine like: L-arginine, AAKG, Arginine Nitrate/Nitrite, L- Arginine Ethyl Ester Dichloride).  However there are other aminos like Citrulline, Glutamine and Orthinine which can be utilised within the body to increase nitric oxide production too.

A lot of N.O supplements have a combination of these ingredients and I have found that it is important to try different products as the effects on each individual can vary.  For example I have found Plasmajet, NIOX, NO Bomb, Levrone’s Formula, Super Pump, The Curse and NO Xplode all to be amazing at helping me get pumped mentally and physically during a workout!  Other people I have talked to have found that other products like NO Shotgun, Black Powder and Morph gave them better results.

Other ingredients like Caffeine, Creatine, Beta-alanine, GPLC, BCAA’s (to name a few) have been added to improve the performance of these supplements to enhance all the benefits mentioned above.

I personally like caffeine free products as I am highly caffeine sensitive (having a coffee in the morning can keep me up the following night!)  There is a good range of caffeine free products on this website if you are that way inclined!  Just remember that the caffeine free versions can sometimes provide a less intense experience (depends on what companies have added) but they still do the job in all other respects.

You can also augment your nitric oxide production by eating foods rich in nitrate.  Lots of green leafy vegetables and beetroot have good amounts of it. This can then be utilised in the body to produce more nitric oxide.

I know from personal experience that the benefits of taking a N.O supplement are for real and once you try it you will wonder why you never tried it earlier!  So! Make sure you eat lots of vegetables, follow the instructions provided on the back of your selected N.O supplement and enjoy amazing pumps, vascularity, workouts and results!