For the best muscle building results from using whey protein powder, follow the 10 tips below:

1. Calculate your daily protein intake, i.e. 1.5g per day for every pound of bodyweight. Divide this number by the number of meals you eat per day (6 or more is recommended) and this is how much protein you need to consume per meal, no more, no less. If you need more than 40g of protein per meal, consider eating more meals per day, to spread the protein out better. Whenever your meals contain less protein than required, boost the protein content with whey protein powder.
2. Remember that calories dictate whether you gain weight or lose weight. Consume 10 calories per pound of bodyweight per day to lose weight and 15-20 calories per pound of bodyweight per day to gain weight (15 = slow metabolism, 20 = fast metabolism). But remember, like protein, calories need to be spread evenly throughout the day over 6 or more meals, to regulate insulin levels, which are associated with energy levels and fat loss. Also, eating small meals regularly throughout the day boosts your metabolism.
3. Keep well hydrated by drinking 8-10 glasses fo water per day, every day. Proper hydration is very important for many processes in the body and ultimately results in increased or decreased performance at the gym.
4. High intensity training is a must for anyone wanting to improve their physical performance and appearance, whether you want to lose weight or gain weight (remember weight is controlled mainly by calories). High intensity training has a knock on effect upon hormone levels within the body, which help fat loss and boost metabolism. The higher the intensity, the better. Fifty minutes appears to be the optimum time in the gym, lifting weights and should be repeated 2-4 times per week, depending upon your requirements.
5. Low to medium intensity cardiovascular training, such as a brisk walk or a steady jog are good for increasing fat loss, without affecting muscle mass, when performed for the right duration at the right times. Forty minutes, first thing on a morning, before breakfast, performed 3-4 times per week will boost results significantly. An extra tip is to have a black coffee, or a cup of green tea before exercising. Have your whey protein shakes immediately after you return from your jog, to ensure no lean muscle is lost as a result of the jogging.
6. Follow all high intensity training sessions with a post workout shake. For weight loss, have whey protein powder in water, with a few raisins. For weight gain, mix your whey protein powder in skimmed milk for extra protein and 27g of sugar, which is one of the few times when sugar is a good thing in your diet.
7. Avoid lack of sleep, stressful situations and overtraining as they can result in the release of a stress related hormone called Cortisol, which is associated with muscle loss and the accumulation of body fat.
8. Eat plenty of fruit and veg in your diet, as the vitamins, minerals and other micronutrients found (or not found yet) in these foods allow for optimum performance of your bodily functions, such as improving protein synthesis and increasing energy. You don’t see what these foods do, but they have a massive positive effect upon your overall routine.
9. Make sure your normal meals are low GI and low GL, to avoid insulin spikes. Your body can only store up to 150g or so of glycogen and if you eat a large sugary meal, the extra will either be excreted or will result in additional fat gain. Note: on a morning and after lifting weights, your glycogen levels are depleted, so your instant energy source is gone, meaning you need to use your fat stores as energy for any form of exercise, hence the early morning slow jog. If you do anything higher intensity, the Cortisol is going to kick in, so don’t overdo it on a morning. Similarly for after lifting weights.
10. With reagrds whey protein supplements, if you are lactose intolerant, use whey isolate as it does not contain lactose. Otherwise, I would recommend using AST Whey Protein for everyone else.

Regards,

Gareth

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Protein Shakes FAQ

1. What are protein shakes made from?
   Protein Shakes are usually made from milk, eggs and soy, but mainly milk.
2. Are protein shakes safe to use?
   Yes, but if you are lactose intolerant they may cause stomach upsets, which can be eliminated by using a whey protein isolate shake. Other than that, protein shakes simply provide the protein from the above sources, but with the majority of the sugars and fats removed, thereby reducing calories significantly.
3. So can protein shakes help weight loss?
   Yes. A high protein, low sugar, low fat, calorie restricted diet, with calories and protein spread out evenly over 6 meals per day provides the perfect environment for progressive, consistent fat loss, whilst increasing muscle tone. Obviously, going to the gym also plays a big part, but your diet is key.
4. Are protein shakes good for me?
   Yes. They improve skin, nails and hair, boost the immune system and can improve cognitive function, as well as improving physical ability and appearance
5. Isn’t normal food better than protein shakes?
   Protein shakes are made from normal food, but with the sugars and fats removed, so in a sense they are normal food. They should never replace regular meals, but are ideal for use 2-3 hours after breakfast, lunch and dinner, so that you are eating regularly enough to keep your metabolism running fast, insulin levels constant and therefore having more energy throughout the day.
6. How much protein do I need per day?
   If you are starting a training programme, 1g of protein per pound of bodyweight per day is about right. If you are a bodybuilder, then 1.5g of protein per pound of bodyweight is recommended.
7. What about calories?
   If you want to lose weight, consume 10 calories per pound of bodyweight per day. If you want to gain weight consume 15-20 calories per pound of bodyweight per day (depending upon your metabolism, obviously more calories are required if you have a fast metabolism. Whether you want to lose weight or gain weight, it is essential that these calories are split evenly over 6 meals per day, to keep body fat levels low.
8. Where can I find more information and buy some protein shakes in the UK?
   Take a look at our protein shakes page for more information and recommended products. There are also over 100 other articles on our blog which may be of interest.

Regards,

Brian

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What is Myoplex?

Myoplex is a nutritional supplement manufactured by a US based company called EAS. Myoplex is available in many forms, such as bars, ready to drink shakes and powders, with varying amounts of nutrients, making them suitable for both people wanting to gain weight, tone up at the same weight or lose weight. What are the Benefits of Myoplex? Myoplex tastes really good in all forms, with the milkshakes tasting better than from fast food outlets, but not containing the sugars or fats. Myoplex is a high protein, low calorie supplement which provides 100% of your RDA of most vitamins and minerals Myoplex uses the MyoPro protein blend of Whey Protein Concentrate, Calcium Caseinate, Milk Protein Isolate, Whey Protein Isolate, Egg Albumin, Taurine And L-Glutamine which provides the optimum release of protein between meals, helping retain or gain muscle mass, without gaining fat. Myoplex comes in a variety of forms, with diet and lite versions of each product, for people who want to increase tone and lose fat at the same time, which is the number 1 aim for anyone trying to lose weight and look good, rather than skinny fat. Where Can You Buy Myoplex in the UK? Here at Promart Supplements, we stock a wide range of EAS Myoplex products. Our prices are the lowest in the UK, include Free Next Day Delivery and we also provide further discount options in the form of loyalty points, refer a friend, buy together and save and multibuy. Our Myoplex range of products are below: Myoplex Original Meal Replacement Powder (20 Sachets) Myoplex Deluxe Meal Replacement Powder (20 Sachets) Myoplex Diet Bars x 12 Myoplex Carb Sense Bars x 12 Myoplex Diet Meal Replacement Powder (20 Sachets) Myoplex Original Bars x 12 Myoplex Original Variety Pack – Meal Replacement Powder (42 Sachets) If you try Myoplex, you will love it. It tastes great and gives excellent results, both for people trying to gain muscle and people trying to lose fat, which is the reason why our Myoplex customers re-order so often. Give it a try today and start getting results tomorrow.

Regards,

Promart Supplements

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So You Want a 6 Pack?

Six Pack Abs

The average person probably does not want to look like a bodybuilder, probably far from it. In general, the majority of people probably just want to increase their overall tone, strength and fitness. Having toned six pack abs is probably the biggest goal for most people. Training for a six pack is easy and it only takes a few weeks for the muscles to develop… the hard part is burning off the fat above your abs to make them visible. To make your abs visible, your body fat level needs to be reduced to around 8-10%.

Reduce your body fat using these Diet Tips

To reduce your bodyfat to reveal your abs, you have to do the following with your diet:

1. cut out all sugars from your diet
2. consume the same amount of calories every day (about 12 times your bodyweight in pounds)
3. split your daily calories over 6 equal calorie meals
4. increase protein intake
5. drink 8-10 glasses of water per day

Bingeing on sugary foods, drinking beer, missing breakfast, etc. will stop you getting any results, so don’t do it. Consistency is the main thing when reducing body fat. Aim to lose around 1% body fat every fortnight and do not judge results by your weight. You may lose 2 pounds of fat, but gain 2 pounds of muscle in a week, resulting in zero weight loss, although this would still be good progress.

Getting there now… Just add a little Exercise!

The above diet advice, when followed 100% would improve your physique. However, the diet would work better still when combined with exercise. Subtle changes could make all the difference. Here are some tips:

1. Perform aerobics 3-5 times per week, first thing on a morning before breakfast, but after a cup of green tea (no milk or sugar). This could be as easy as taking a brisk walk to work instead of driving – aim for 20-30 minutes.
2. Perform anaerobics 3 times per week. This means go to the gym and lift medium to heavy weights. Only use multiple joint exercises, performing just 10-12 high intensity sets per workout. Each set should be 8-12 reps, each lasting 4 seconds, with no stopping or locking out. Complete your workout within 45-50 minutes and consume a post workout shake immediately after your workout.

If you feel as though you are getting too muscly, just raise the number of reps that you do on the weights to 12-15, meaning you will then be targeting different muscle fibers that do not get as big.

…And finally, use Supplements to make your goals more Achievable!

There are 3 parts to this advice, i.e. diet, aerobics and anaerobics. Your diet is probably the hardest part to follow and is where most people would fail. To counter this, I would suggest eating a small bowl of unsweetened porridge with semi skimmed milk and/or water every day for breakfast and using a low calorie meal replacement shake for when you do not have the time or effort to eat a proper meal. It is surprising how well meal replacement shakes can satisfy your hunger, so give them a try if this is something you struggle with. I personally recommend CNP Professional’s meal replacement products, with Pro-MR suitable for men and Pro-MS suitable for women. Let me know how you get on, or if you have any questions.

(Note: the above advice is based upon vast amounts of research and experience, both personal and external and will work. I haven’t backed up my recommendations because it would have made this article 4-5 times as long and people would lose interest)

Regards,

Brian

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If you are a bodybuilder, then you will probably be following a mass gaining diet, whilst trying to gain lean muscle mass. You will then cycle this diet with a cutting diet, when trying to reduce body fat percentage, to increase definition and striations, possibly in preparation for a show. The question is… how many calories are required per day for mass gaining and for cutting?

As a general rule of thumb, when following a mass gain diet, you will need to consume 15 to 20 calories for every pound you weigh, per day. If you have a slow metabolism, consume 15 times and if you have a fast metabolism, consume 20 times. Obviously you would have to tweak this number to suit your individual requirements. When following a cutting diet, consume 10-15 calories for every pound you weigh, again tweaked to suit your individual requirements.

However, calories are just one part of the recipe for optimum lean mass gains and cutting without losing muscle. You also have to ensure that your calories are based upon a macronutrient split of 50/30/20 for mass building. This means that 50% of your calories should come from carbs, 30% from protein and 20% from fat.

For example, if an individual weighs 180 pounds and wants to gain weight, in the form of lean muscle mass, without gaining weight and has a fast metabolism, then they would need 180 x 20 = 3600 calories per day. A macronutrient split of 50/30/20 would mean that 0.5 x 3600 = 1800 calories from carbs per day, 0.3 x 3600 = 1080 calories from protein per day and 0.2 x 3600 = 720 calories from fat per day. Bearing in mind protein and carbs are both around 4 calories per gram and fat is 9 calories per gram, it follows that in this example, the individual would need 1800/4 = 450g of carbs per day, 1080/4 = 270g of protein per day and 720/9 = 80g of fat per day.

For best results these nutrients should be spread evenly over 6-8 meals per day. So, continuing the example over 8 meals per day, each meal would need to contain approximately 450/8 = 56g of carbs, 270/8 = 34g of protein and 80/8 = 10g of fat. Further, carbohydrates should always be low GI, other than during and post workout, protein should be complete (i.e. chicken, beef, turkey, tuna, salmon, milk, whey protein, micellar casein, etc.) and fats should be from healthy sources, such as flax seed oil, olive oil, fish, etc.

If all of the above numbers have left you feeling confused, then use the calorie and macronutrient calculator!

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Myoplex Diet Bars & Fat Loss

Myoplex Diet Bars

Myoplex Diet Bars, from EAS, are a convenient, great tasting, low calorie snack bar, ideal for anyone wanting to lose weight. The idea is simple, eating 5 or 6 small nutritious meals per day, whilst staying within your calorie limits boosts metabolism, regulates insulin levels, increases absorption of nutrients and increases energy. Myoplex Diet Bars can act as 3 of your small meals per day, when eaten between normal meals, keeping your daily diet as simple as breakfast, lunch and dinner, with myoplex diet bars in between. A good way of understanding this approach to fat loss, is that when you eat nutritious meals so often throughout the day, your body thinks there is an abundance of food available and there is less need to hold on to your long term energy stores, i.e. body fat! Exercise will increase your fat loss abilities, by burning off more calories and raising your metabolism further, but is not essential.

Typical Daily Diet For Fat Loss, Using Myoplex Diet Bars

1. 7am – Small bowl of porridge oats in semi skimmed milk and 1 banana
2. 9:30am – Myoplex Diet Bar
3. 12pm – Lean meat, cheese or tuna salad sandwich in 2 slices of wholemeal bread and 1 apple
4. 2:30pm – Myoplex Diet Bar
5. 5pm – Small Evening Meal
6. 7:30pm – Myoplex Diet Bar

The above diet will be approximately 1500 calories, but you need to tweak your own diet to suit your weight loss requirements. A good rule of thumb is to consume 10 calories per day for every pound of bodyweight, when trying to lose weight. See below:

Why Myoplex Diet Bars?

Other than the convenience of being able to carry a great tasting diet bar around with you, when away from home, Myoplex Diet Bars are also a highly nutrtitious food supplement. Each bar provides 18g of high quality, slow releasing and highly digestible protein, 27g of carbs to provide energy and 8g of good fats, resulting in just 246 calories. The bars are designed to provide the perfect combinations of macronutrients for weight loss, whilst also helping increase muscle tone. Also included in each bar are 24 vitamins, minerals, trace elements and prebiotic fibres, which optimise bodily functions and improve health. Myoplex Diet Bars are our most popular weight loss bars and you can buy them from our store with free UK delivery, at low cost, with multibuy discounts and customer reward points, see Myoplex Diet Bars product description.

Please note: The advice in this article is intended to give readers the information need to lose mainly body fat, resulting in overall weight loss, to achieve a more athletic toned appearance, rather than a skinny-fat look. Also, there are possibly quicker ways of losing weight, which are doomed to failure – this advice is more about achieving progressive, continued, sustainable weight loss in a healthy way, making you feel good and your weight should only be checked monthly, on a morning, before breakfast, for accurate results. I’m sure you will be happy!

Regards,

Brian

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CNP Professional Pro-MS

CNP Professional Pro-MS – Meal Replacement Diet Shake for Women

CNP Professional, based in Manchester, are a long established company that manufacture a variety of sports supplements, used heavily worldwide. One of CNP’s most popular products is called Pro-MS, which was the first meal replacement diet shake manufactured specifically for women trying to lose weight, whilst improving health and energy levels.

Pro-MS, from CNP Professional is a meal replacement diet shake for women. Each box of Pro-MS contains 15 individually wrapped sachets, which can be mixed easily in water for a great tasting low calorie, high quality, thermogenic shake – perfect for helping you reach your fat loss goals.

What makes Pro-MS the best Diet Shake for Women Trying to Lose Weight?

Pro-MS has a low Glycemic Index (GI), due it’s low sugar content. But, more importantly, Pro-MS provides a low Glycemic Load, which means that it will help maintain steady insulin levels, which are required for fat loss. This is because the carbohydrates in Pro-MS come from multigrain food sources, rather than cheaper sugary sources.

Pro-MS also contains more protein than rival products, with 25g per serving. The protein in Pro-MS comes from a mixture of high quality, expensive sources, i.e. micellar casein, whey protein high fraction concentrate, soy protein concentrate with phytoestrogens and peptide bonded glutamine – The benefits of each of these protein sources is described below. Other products use cheaper sources of protein, which are less effective, i.e. skimmed milk powder, which contains high amounts of sugar.

Pro-MS is also very low in fats, with the fats included in Pro-MS being good fats, that have purposely been added for their health and weight loss benefits.

Pro-MS Vitamins & Minerals (Micronutrients)

Pro-MS also contains a wide array of vitamins and minerals which promote all round good health. Typically 30-100% of the RDA of most vitamins and minerals are included in every serving of Pro-MS.

Pro-MS Additional Benefits

Further to all of the above benefits, Pro-MS also includes an antioxidant and thermogenic fat burning blend of:

1. Conjugated Linoleic Acid (CLA);
2. Raspberry essence;
3. Green Tea extract;
4. Jojoba extract;
5. white kidney bean extract; and
6. maitake mushroom meal

which is formulated to suppress appetite and assist in fat loss and also maintain a healthy immune system. CLA (conjugated linoleic acid) is also shown to significantly reduce the risk of breast cancer in high-risk women.

An added benefit of Pro-MS is that it also contains bifidus, acidophilus and yoghurt organisms, which are the healthy bacteria needed to promote an efficient digestive system, which will enable you to metabolise more nutrients.

Where can you buy CNP Professional’s Pro-MS?

Pro-MS is available from our website cheaper than any other shop or website in the UK, including from the manufacturers themselves. This is because we sell large volumes of this product and we can buy the product in bulk quantities at discounted prices. We also offer free delivery of this item to any address in the UK (excluding Northern Ireland, Channel Islands, Scottish Highlands, etc.). At £22.99 delivered, each serving works out at around £1.50 per serving, which is most likely cheaper than your lunch would cost and much healthier!

This article just gives a summary of Pro-MS, so if you would like any further information, please leave your comments below and I will respond to all comments received. Otherwise, please look at the product page for Pro-MS for more information.

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With many years of experience in bodybuilding, I have regularly and quite confidently told my girlfriend how she should exercise and diet to improve her figure in the fastest time possible. She would always consider my advice, then do her own thing, whether it be slimming world, low carb diets, or cardio training in the local sports centres. She would always lose 2-3 pounds per week for the first 2-3 weeks, then plateau for the next 4-6 weeks, get bored and just give up. The reason she would never follow my advice was because she was scared that she would get big muscles. I would always assure my girlfriend that she would not get big muscles, as she would be following a cutting programme, rather than a mass building programme.

Four weeks ago, my girlfriend finally agreed to follow my advice. So far, she has lost 2 pounds on average every week and her muscle tone has improved significantly, without making her look muscly, just making her look great. She is more determined than ever to continue bodybuilding and is now concerned that she might lose too much weight and be too small for all her new holiday clothes! She was already small to begin with, but this training has given her some really significant results.

So, here is what she has been doing:

Bodybuilding Training For Women (Saturdays & Wednesdays)
1 sets of leg extensions
1 sets of leg curls
3 sets of leg press
3 sets of machine squats
2 sets of pulldowns
2 sets of cable rows
2 sets of chest presses
2 sets of shoulder presses

Each set comprises of 12-15 reps, which are carried out very slowly and smoothly, taking about 3-4 seconds per rep. If you can do more than 15 or less than 12 reps you need to adjust the weight. Also, don’t stop until you truly cannot perform another rep. This level of intensity makes your body release powerful fat loss hormones, which can really help your progress. Aim for increases in intensity at every training session.

Bodybuilding Diet For Women
Consume 9 calories per pound of bodyweight per day, i.e. if you weigh 10 stone (140 pounds), you would eat the equivalent of 140 x 9 = 1260 calories per day.

Split calories evenly over 4 meals, i.e. from the above example, that would mean that you would eat four meals per day containing 1260 / 4 = 315 calories per meal.

Your calories should be 40% protein, 40% carbs and 20% fats, so in the example above, this would be 31.5g of proteins, 31.5g of carbs and 7g of fats. I have a spreadsheet that works out calories per day and per meal for any bodyweight, macronutrient ratio and metabolism, if you would like to try it for free, please send a request using the Contact Us page. To keep things simple, ensure fat intake is as low as possible, carbs are accurately measured and whey protein shakes are used to ensure sufficient protein is being consumed. Examples: 2 slices of bread gives you 32g of carbs on average, add a little bit of chicken or something light to make it a sandwich, add a protein shake and that is your meal. Not too hard is it? Alternatively, half a cup (50g) of porridge is 31g of carbs – blend in 300ml of water and drink, along with your protein shake and that is a meal. Plain tuna (in sping water) in 2 slices of bread and a small glass of milk would also be a good meal. The better you do with this, the better your results. Using bodybuilding supplements can make things a lot easier, because you know exactly what you are consuming.

Fat Burning For Women
Do cardio first thing on a morning 4-5 mornings per week on an empty stomach for maximum fat loss, whilst retaining muscle tone. My girlfriend has been using her cross trainer for 30-40 minutes on Mon, Tue, Wed and Fri every week at 7am, before our daughter wakes up. There are other blogs that explain why early morning cardio is best for fat burning, if you would like to know more, please refer to those articles.

All of the above aspects of this training and diet programme are equally important, so make sure you follow it accurately. For more advice, check out the top 10 fat loss tips articles, from June/July 2009.

If you would like to know more about my girlfriend’s progress, please leave your comments and I will respond within 48 hours.

Note: as always, consult your GP before undertaking any new exercise or diet programme.

Regards,

Martin.

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Made simple, you need to do 2 things to obtain chiselled looking 6 pack abs:

1. Reduce your body fat level to less than 11-12%
2. train your abs

Training your abdominals is quite easy, you just need to perform 2-3 resistance exercises to a very high intensity on your abs 2-3 times per week. Typical exercises include crunches, weighted crunches, dumbbell pullovers and leg raises. By the way, other exercises, such as deadlifts, squats, pullups and rows all involve the use of the abdominals as secondary muscles. Aim for 10-12 reps, with a smooth, slow rep cadence.

Reducing your bodyfat to under 11-12% can vary in difficulty depending upon the individual. If you are around 15% bodyfat, you should be able to train towards a good, visible 6 pack within 6-8 weeks. However, if you are more like 20%+ bodyfat, then it is obviously going to take longer. Either way, consistently following the Top 10 Fat Loss Tips will lead to continued fat loss, whilst retaining muscle mass, leading to a 6 pack in a matter of months.

Anyone can achieve a 6 pack, but it takes time and consistency with your diet and exercise. There are many myths going round about getting a 6 pack… here are a few of them:

Myth 1: Doing crunches gives you a 6 pack!
Whilst doing crunches can improve your abdominal muscles, no one is going to be able to see those muscles unless you reduce your bodyfat level as stated above.
Myth 2: Doing crunches reduces bodyfat on your stomach!
You lose bodyfat in a way that your body allows, usually from your stomach, then your arms, then your legs. Your body loses fat in this way to achieve optimum balance and centre of gravity. Although it was shown in recent studies that crunches can stimulate fat loss on your abdominals, the effect was shown to be insignificant. You would therefore be much better off following the Top 10 Fat Loss Tips for fat loss.
Myth 3: You can get a 6 pack in 7 days!
You see this sort of article all over the internet and in magazines regularly. It is obviously rubbish. The only possibility is that it could be written for someone with water retention, who already has a low body fat percentage and that it is promoting the use of diuretics, which may be unsafe. People write these articles to gain traffic on their websites, or to sell magazines. Don’t be fooled by them!

Regards,

Brian.

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Alcohol and Bodybuilding

A large proportion of people lifting weights in a bodybuilding style in the gyms throughout the country are 18-35 year olds. A lot of people in this age group also like a few beers on a weekend, including myself, but what effects does it have upon your training?

Well, the three most important aspects of any successful training program are:

1. Diet;
2. Training; and
3. Rest

Diet

- Eat 6+ meals per day, or at least every 3 hours;
- Drink 8-10 glasses of water per day;
- Consume 1.5g of protein per pound of bodyweight per day, split evenly between each meal;

Training

- Train very high intensity, following an appropriate training program;
- Consume a post workout recovery shake;
- Workouts should last no more than 50-60 minutes, with no more than 4 workouts per week

Rest

- Sleep for about 9 hours per night
- Go to bed at the same time each night for improved sleep
- Rest as much as possible when out of the gym

Drinking Just A Few Beers, Once a Week Or Less?

If you are just having a few beers, then you should still be able to follow the above, but you would need to drink additional water, to offset the diuretic effects of alcohol. Also, due to the large amount of carbohydrates in beer, there would be an effect upon body fat levels.

Drinking More Than A Few Beers?

Rather than explain the biological effects of getting smashed, I will explain the negative effects that a night out had on my own training and nutritional programme below:

Saturday 27 June 2009 – very hot day!

7am
100g fine milled Oats + 1 banana, blended in 450ml water
25g whey protein in 250ml water

9:30am
2 slices of wholemeal toast
4 boiled eggs

12pm
Pro-Mr

2pm
Pro-Flapjack
Pint of semi skimmed milk

4:30pm (BBQ)
Fillet Steaks
Salad
3 bottles of beer – then into Leeds City Centre! (this is where everything went wrong)

6pm – 3am
about 16 bottles of beer
crisps

The Next Day…
I got up at 10:30am the next day and had breakfast at 11am (beans on toast), then didn’t eat till 4pm, when I had a Domino’s pizza. I then cancelled my training session at 6:30pm Sunday night, because it would have been a wasted workout. I got my diet back on track at 7pm.

I’m going to the gym tonight, but I will have lost about 2 week’s progress, due to dehydration, raised cortisol levels, increased body fat, reduced nutrient supply to muscles, all leading to catabolism… not to mention that I spent a fortune!

Summary

Everyone has a night out now and then, but you need to accept that if you do, then you are going to mess up your training efforts. Now you know the facts, are you still going to go out and get smashed? Yeah, course you are!

Tip 1: Every third pint could be dilute orange, to maintain hydration.
Tip 2: Try and eat every 3 hours, even if it annoys your mates. Chicken Fillet burgers from KFC are high protein and better than most other options on a weekend in the City Centres!
Tip 3: Don’t drink enough to leave you feeling sick in the morning, or your routine will be further messed up.
Tip 4: Consume a whey protein shake as soon as you wake up and get your diet back on track as soon as possible.

Regards,

Martin.

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