Phil Carlon A Real Contender!!!......PDI - Professional

DIET:

Get It Right:

Bodybuilding all together can be pretty tough at times. Probably one of the most difficult feats is to lose body fat while maintaining muscle mass, not to mention adding additional muscle mass.

Eat Healthy
Forget the rubbish about low carb diets, nutrient cycling and high fat diets. Go back to eating clean. Stick to lean cuts of meat and low glycemic carbs (oats, brown rice etc..). Keep your fat down. If you want to worry about healthy fats either buy some Flax seed oil or as I do use extra virgin olive oil. or eat a portion or two of salmon through the week. Eat your five / seven small meals each day. Have a portion of protein, a portion of carbs and a portion of veg. Or have a meal replacement. It’s simple really!

Supplement Your Diet
The basic supplements are always the best - protein, weight gainers, creatine, glutamine. Most weight loss supplements are actually very effective too despite what many people think. They do require you to train and eat clean as well though! People outside of bodybuilding often don’t seem to realise this. And whilst yes there are a few poor brands out there one I can recommend who make superb supplements -(ultimate-nutrition )

Diet is one of the most important aspects of bodybuilding, this is were a lot of starters go wrong. Just imagine yourself as a baby; its ultimate goal is to grow. And to do this it needs nutrition, well the same applies to bodybuilders. And not just any food. A typical diet of a bodybuilder should consist of: high protein. / chicken-fish-turkey-red meat-whey-eggs/ Complex carbs/potatoes-pasta-rice-oatmeal/

.good fats/.green veg/.fruit/. these are just some of the foods eaten by bodybuilders and many diets differ, has each body reacts differently so it is trial and error till you find out what makes you peak.

As for fat, we don't want to eliminate it all together, but I would recommend eating anywhere between 50 - 80grams daily regardless of your metabolism or weight. Good sources of fat would be a couple of egg yolks.Olive oil/Safflower oil/Flax oil or almond oil. NATURAL peanut butter, and avocado pears. Please remember that there are different types of fat, stay clear of butter, lard and other saturated and hydrogenated fats.

Flax oil in particular has an excellent profile of omega 3 & 6 fatty acids. These types of fats will actually help metabolic process within the body that speed fat loss, instead of being stored as body fat. Since fat has 9 calories per gram, Flax oil can provide you with an excellent source of energy. Thus if you are smart about using these fats in your diet you can drop your carbs a little lower than usual and burn more body fat

Primasorb Fructose Syrup
500ml - 100 Doses
This natural orange flavoured absorption aid assists people in absorbing nutrients from a normal food intake . or any products you
take which you want to get more benefit out of.

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ABSORPTION TIPS - PRIMASORB

Primasorb helps you increase muscle by optimising nutrient absorption from your diet.

Here is my typical diet pre-contest- which usually starts from about 15 weeks out depending on the condition I am in. -:

8am.

Oatmeal made with water honey to taste and whey protein shake

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10am.

Protein shake and fresh fruit

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12noon.

Jacket potato chicken breast or turkey- portion of veg - protein shake

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2pm.

Same as 10am

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4pm

Same as 12 noon

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6pm

Same as10am

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8pm

Oatmeal - honey - protein shake

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Vit c 3000mg

Vit B complex

Zinc

Multivitamin

Calcium

Creatine

L-Glutamine

Flax oil

Amino boosters

Alfalfa & kelp

Desiccated liver

Fat Metabolizer

And I try to drink up to 8 litres of water each day, this will aid in removing fat and transporting all the nutrients the body needs to grow. And also aid in flushing and detox

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L-GLUTAMINE TIPS

Glutamine is the most abundant Amino Acid in the body, comprising more than 60% of the free Amino Acid pool in skeletal muscle and greater than 20% of total circulating amino acids.

Research reveals that benefits associated with glutamine are; an increase in growth hormone levels, the prevention of muscle breakdown, an improved immune system, an increase in protein synthesis, and improved intestinal health.

POST WORKOUT NUTRITION

Post workout nutrition is extremely important - perhaps the most important time in your whole daily nutrition plan. Get it wrong and you can slide into catabolism and lose some of the muscle tissue you've worked so hard to build. Get it right and you can amplify the anabolic effect of training and speed up your results. Following are a few guidelines to follow to get the most out of your post workout nutrition.

You’ve just completed a hard workout. You feel good but already you know that the workout is taking its’ toll on you. You’ve just used all your effort to perform a great workout, but in muscle building terms this is just the beginning. What you do now is possibly as crucial as the training itself. Your body has just used huge amounts of nutrients to sustain you during that workout. It is now entering a catabolic state (where muscle is broken down and used for energy). This is not what you want. It means that your body will now begin using your precious lean muscle to fuel itself. How do we stop this process? Fresh nutrients fast! That’s how. You need quick digesting whey protein and you need lots and lots of carbs. Carbs! Yes carbs.

Carbohydrates has become a dirty word to bodybuilders these days. They feel it makes them fat, or at least smooth, and so they carefully control their intake. Well, whilst an excess of carbs, like an excess of anything, can make you fat, after a workout is the one time when the body is in absolute need of them. You need plenty of good carbs to replace the glycogen you have just lost from your muscles, to help shuttle amino acids into the muscle cells (by elevating insulin levels). Specifically you need high glycemic simple carbs. All carbs are made up of simple sugars that illicit an insulin response. Insulin is a hormone responsible for controlling blood sugar. Insulin is also an anabolic hormone. High glycemic foods illicit a higher insulin response than low glycemic. For the most part, bodybuilders should eat low glycemic foods. This is because normally you don’t want to raise your insulin levels, especially if you are trying to keep your body fat low. When the muscles have all the glucose they need, insulin converts the sugar from carbs to fat stored usually around the waist, thighs and other trouble areas. However when the body is in need of glucose, i.e. the glycogen stores are depleted, insulin shuttles glucose into the muscles cells to replace that you have lost. This is why after a workout, when your glycogen stores are low, is the one time you absolutely must take in simple carbohydrates and needn’t fear the negative effects of insulin. Remember, insulin is anabolic, it promotes protein digestion and delivery. The smart modern bodybuilder learns how to manipulate insulin to his advantage.

Post workout, bananas, raisins and rice are all ideal for you to consume. However, many prefer to take ready made carbohydrate drinks or powders that combine protein with high glycemic carbs. This is often quicker and more convenient. When planning post workout nutrition, try to keep in mind a ratio of 3:1 in favour of carbs over protein. So if you take 40g of protein, take 120g of carbs. This is the one time when the rule of limiting simple carb intake goes out of the window. Remember, you have one hour after working out, the so called golden hour, to replenish your stores before serious catabolic state ensues.

When choosing your post workout protein, the higher quality and quicker the digestion the better. You need those nutrients now, not later. Whey is the most suitable protein at this time, ideally whey isolate. Whey isolate is expensive, but for post workout it is invaluable. The economy 5lb tubs are a great buy, but its wise to have a tub of isolate just for post workouts if you are serious about your nutrition.

As well as protein and carbs, it would be wise to take a good multi vitamin and mineral tablet after your workout to replace more lost nutrients. Also vitamins such as C and E will fight off the damaging free radicals released by intense exercise.

1 - 1.5 hrs after training, the post training meal should be consumed. This should contain a mix of fast and slow digesting carbs and proteins both to immediately continue the refueling process and to sustain you over the next few hours.

Recommended post workout nutrition:

Immediately post workout:
1 large serving of Whey Isolate (40g protein)
1 large energy drink (e.g. Rush energy drink) (100-120g carbs) click product to brows

Post workout meal:
1 serving of whey protein (e.g. ultimate-nutrition 90% whey isolate)
Chicken Breast /Turkey
Basmati Brown Rice
Plenty of vegetables.