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Before I even talk about training aspects, let me first take you down the road my wife was the past few years. She had severe restless legs syndrome and were continuously fatigued. Those that have severe restless legs syndrome will know that it can drive one crazy!

After many prescribed medications was tried, I got here to do some extensive blood-work tests.

A surprise was that she had very low magnesium levels in her blood.

Immediately the light went on! Magnesium plays a crucial factor in various muscle related functions as well as energy and ATP related functions in the body. It even have an impact on the nervous system and skeletal bone maintenance.

She was put on high dosage slow released magnesium supplements and within just a few days her restless legs syndrome disappeared. For her it was like a miracle. Her energy levels also drastically increased.

Slow Mag is now part of her daily supplementation.

This is a mineral that is so underrated. By far the greatest majority (in excess of 70%) of people is deficient of magnesium.

For the bodybuilder, a magnesium deficiency presents a big problem:

  • He WILL struggle to build muscle, feel fatigued and energy less continuously.
  • Being deficient will even result in an immune system being under pressure, thus further impact on available gym time. Thus also why critically important that any hiv+ person must make sure he/she supplement with slow mag.
  • Athletes and bodybuilder need more nutrients than less active people. So it will be a given that you will require supplementation of magnesium.
  •  Magnesium further helps the bodybuilder to reduce the accumulation of lactic acid and reducing the perception of fatigue during heavy training.
  • Magnesium even helps lowering the blood pressure resulting in healthier kidneys and heart.

To sum it up, the bodybuilder will struggle severely to build muscles when magnesium deficient. He will be regularly sick due to compromised immune system, more prone to become diabetic and have a much higher risk for heart disease. His energy levels will be severely compromised and he will feel on edge the whole time…and much more!

Extract from http://www.livestrong.com:

“If your diet consistently falls short on magnesium, the resulting chronically low levels can increase your risk of cardiovascular disease, high blood pressure, osteoporosis and Type 2 diabetes, according to the Office of Dietary Supplements. A significant association exists between the amount of magnesium you consume and your overall risk for cardiovascular disease, reported a review in PLoS One in March 2013. Getting enough magnesium in your diet also helps lower inflammation, which may fight health conditions accompanied by inflammation, such as diabetes and heart disease, according to a review in the February 2014 issue of the European Journal of Clinical Nutrition.”

Magnesium plays a key role in hundreds of cellular processes, from metabolizing food into energy and absorbing calcium to maintaining a strong immune system and keeping your heart, muscles, and nerves functioning properly.

Magnesium relaxes muscles and is anti-inflammatory. This mineral also has a laxative effective, so it can help relieve constipation. Magnesium has also been found to have a protective effect against stress. Take 200 to 300 milligrams per day of the mineral magnesium (unless you have kidney problems or you’re prone to diarrhea).

Extract from http://www.organicfacts.net:

Prevents Asthma – Patients that suffer from chronic asthma may be able to normalize their breathing with the help of magnesium supplements that aid in relaxing the bronchial muscles and regulating breathing. Even wheezing and breathlessness can be relieved through administration of intravenous magnesium.

Keeps bones healthy - Magnesium is directly related to bone density, and subsequently, an inadequacy of this mineral in the body can be a cause of osteoporosis. Magnesium helps in the regulation of calcium levels in the body, along with vitamin D, copper, and zinc. Magnesium, along with calcium and Vitamin D, should be taken throughout the developmental years and adulthood, since it eliminates the chances of developing osteoporosis when you get older.

Essential during pregnancy - Magnesium is one of the vital elements to ensure a healthy pregnancy. Proper intake of magnesium supplements during pregnancy is extremely beneficial for reducing the risk of osteoporosis and increasing the pain tolerance level, thereby resulting in a smooth delivery process and an optimization of blood pressure. Magnesium sulfate is the best treatment for preventing eclamptic seizures in expectant mothers who may have hypertension.

Treats back pain and cramps – Magnesium helps treating people with severe backaches by relaxing back muscles, kidney stress and muscular tension. As mentioned earlier, magnesium also helps in the body’s absorption of calcium, which may lead to faster healing of the bones. Symptoms of cramps in the legs, as well as general fatigue are traditional symptoms of magnesium deficiency. Therefore, proper intake of magnesium supplements acts as a cure for chronic leg cramp problems.

Prevents constipation – Magnesium provides quick relief from constipation, and a high dose of water-soluble magnesium supplements is known to bring sound relief for even the most severe constipated state. This laxative property of magnesium relaxes the intestinal muscles, thereby helping to establish a smoother rhythm while passing bowels. Magnesium also has another property of attracting water, which in turn softens the stool and helps it to pass easily.

Prevents diabetes and regulates sugar level – The health benefits of magnesium extend to diabetic patients also, as this mineral helps to regulate the insulin reaction to blood sugar levels. Magnesium supplements are vital for all diabetic patients as many of them suffer from magnesium deficiency. Magnesium aids in regulating blood sugar status, thus promoting normal blood pressure. Hypertension is one of the major reasons for an impending heart attack, and it has been found that many people with high blood pressure also have a magnesium deficiency. Therefore, extra nutrients and mineral supplements with magnesium content are vital in order to avoid any medical complications.

Cures psychiatric disorders – Magnesium is known to cure some of the worst forms of psychiatric dysfunctions such as panic attacks, stress, anxiety and undue agitation.

Cures migraines – Migraine attacks badly affect many Americans, especially, females.  Magnesium supplements and liquids considerably reduce the severity of such attacks and may also help in reducing the rate of recurrence.

Produces collagen -Magnesium is important for producing proteins that are slowly transformed into collagen. Collagens are naturally occurring proteins mostly found in fibrous tissues like tendons, ligaments and the skin. It is also present in the cornea, bones, the gut, cartilage, blood vessels, and intervertebral discs. The more collagen in the system, the stronger those areas of the body will become.

Absorb minerals –Magnesium helps to absorb vital vitamins and minerals like sodium, calcium, potassium and phosphorus. Mineral absorption usually occurs within the small intestine and this benefit of magnesium ensures the detoxification of many harmful toxins in our body.

Activates enzymes – Magnesium also helps to boost the energy production in the body and it promotes theactivation of enzymes to create cellular energy.

Controls bladder functions – Many people who have blabber problems and suffer from the frequent urge to urinate may find relief by taking magnesium supplements. Urination problems can come from a variety of reasons such as nephritis, infections, or sometimes interstitial cystitis; however, regular intake of magnesium can bring great relief to these ailments.

Happy training!

GertFITNESS

50th birthday studio COVER

My new youtube channel


Hi everyone,

Click here to view the video “New Muscles Flexing, bodybuilding and diet info Channel”

 

I considered myself “internet savvy” but got totally screwed by youtube affiliate MUSIC NATIONS (also known as ZOOMIN TV) make up lies and deceit stories in a attempt to steal a LOT of money from me. They “manage” the money side of your channel and after a few months just clamp down with lies on the payout and start keeping it for themselves. They are completely devoid of all integrity and just spew out one lie after the other. I should have known better or did my homework better…alas now I am a bit wiser! Never too old to learn.

As a result I am moving all my videos and relocating to a brand new youtube channel (channel name: GertFITNESS):

GertFITNESS

Click here to view my new channel’s trailer video “Muscle motivation diet & bodybuilding secrets channel”

 

Can I ask you a BIG favour? Please click on above link and subscribe to my new channel. I have to start at ground zero again. (Had about 3 million views and 10k subscribers which grew with 1k every month.)

Sure I can try and make a legal case, but this is not the person I am. I focus my energy on something positive. They will have their day…all do.

At least after I have finished moving all my videos to the new youtube channel, they will sit with an empty shell generating zero income. No more stealing from me. The fact is, if u ever sign with MUSIC NATIONS or ZOOMIN TV you must say bye-bye to your channel. Two, three months down the road and your income will suddenly dry up with lies and deceit…just like mine did and there is NO WAY to get away from them or out of the contractual hold, which is a laughing matter in it’s own right.

But this now provides me the opportunity to be a bit more focussed and even more professional with my new channel. Sometimes change is good and the spice that keeps life interesting.

 

Wishing you all a blessed day!

Gert Louw

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The Banting diet propagated by Professor Time Noakes is all the rage right now in South Africa to the degree that many restaurants even serve special Banting dishes.

But the banting benefits maybe short-lived. At the core this high fat/high protein diet is setting you up for massive failure.

This can easily be verified by the magnitude of people who stopped with the Banting diet and who is now massively overweight due to this very serious problem.

Let’s look into what this problem is…

Click here to view the video “The Banting Diet dangers”

 

The insulin problem

By cutting out or minimizing carbs from your diet, you make your body’s insulin response more and more ineffective and “desensitize” it to such a degree that when you start eating carbs in the future again your body will be completely unable to deal with the carbs. This will result in you adding fat weight in a very fast fashion with the smallest amount of carbs eaten. The result is that a few months after you stopping with the banting diet, you will be massive in size, MUCH bigger than you were before you started with this diet.

The human body needs carbs to work effectively – full stop. The moment you cut it out from your diet is the moment you set yourself up for complete failure in the future.

You cannot indefinitely cut out carbs from your diet, it is NOT a practical approach, not from any angle…

Long term cutting out of carbs can actually lead to insulin resistance and metabolic damage!

Due to the ineffective insulin response on the banting diet a bodybuilder would find it near impossible to get a cut or ripped look. To get the body fat down to single digits carbs is essential. The carbs keep the insulin response healthy and this means you have a very high degree of control over fatloss. The banting diet is a serious no-no for any one interested in the fitness lifestyle.

 

What benefits does the Banting Diet have?

Extract from sabreakingnews.co.za:

South African celebrity professor, Tim Noakes’ controversial low-carbohydrate, high-fat diet is not healthier or better for losing weight than following a balanced weight-loss diet, according to a University of Stellenbosch study published in the Plos One journal on Wednesday.

About 3 200 participants took part in 19 international scientific trials reviewed by the university. These participants were placed on either Noakes’ banting diet or a balanced weight-loss diet for a period of between three months and two years.

“This study shows that when the amount of energy consumed by people following the low carbohydrate and balanced diets was similar, there was no difference in weight loss,” said the study’s lead researcher, Celeste Naude.

This means Noakes’ diet, which drastically reduces the intake of carbohydrates in favour of fats, resulted in weight loss by limiting the amount of calories (kilojoules) the body took in. In effect, a person lost weight because they reduced their caloric intake rather than restricting the amount of carbohydrates.

“Decades of research have shown the balanced diet to be safe and healthy in the long term, and along with a healthy lifestyle, is associated with a lower risk of heart disease, stroke, diabetes and certain cancers,” the Heart and Stroke Foundation South Africa CEO, Vash Munghal-Singh, told Health-e News.

“We do not have similar proof that a low-carbohydrate diet is safe and healthy in the long term, and some studies already point towards an increased risk of heart disease and death with low carbohydrate diets.”

“Based on the current evidence we cannot recommend a low-carbohydrate diet to the public,” she added.

Noakes has defended his diet, and argued a high fat and protein diet has been known for reducing hunger, in turn leading to consuming less food and thus less calorie intake. He told Health-e News his diet was the easiest to follow.

“Unless the diet takes away hunger it will not produce the change in lifestyle necessary to sustain weight-loss. Low carb [diets] take away hunger in a way that no other diet does, that’s why it is the easiest diet to follow and the most effective.

The above University Stellenbosch study (June 2014) clearly indicated that for weight-loss, there is NO advantage in following the Banting Diet versus a traditional calorie controlled diet. The fact that Tim Noakes suggest that the higher fat content stops hunger pain is not completely unfounded. But even in this regard a healthy lifestyle diet should ALWAYS include frequent meals and not traditional 3 meals or less a day. Our bodies was never designed to act optimally with 3 meals or less. Five to 7 small balanced meals per day is what provides the nutrients in the correct fashion and this control the hunger pains of a calorie restricted diet near perfectly.

Tim Noakes is an expert in his field but the controversy surrounding his Banting Diet has pretty much alienated him from the rest of the medical community.

The Banting diet could be a short-term solution for certain people who is insulin resistant. But it can never be a permanent solution and the potential harm by far outweighs the benefit factor.

 

A Permanent Solution

Carbs, Good Fats and Protein are crucial for a healthy insulin response, hormonal system and effective muscle growth – ALL of them. There is no getting away from this fact. A classic, balanced diet style must be applied which can be executed for an indefinite period. It must become a balanced lifestyle that you adopt. This is THE ONLY approach that will bear permanent fruit.

For the bodybuilder to reach very low body fat levels, a very specific monitoring approach must be applied whereby every two weeks the body fat % is checked via fat calipers and weight is measured on a scale. Should this show a decrease in weight but no drop in body fat levels (this indicates the body is in starvation mode which means muscle mass will be utilised first and last the fat storage), the calories must be increased across the board by a 10% factor. Continue with this approach until you hit a “sweet spot” (this is the point where the body realize it is NOT in a starvation diet mode anymore) were you will suddenly stop loosing muscle mass but your body will start utilising your fat reserves for weight loss. This is the perfect approach for most aesthetic benefits.

The following video explains this process (male version):

 

 

Here is such a balanced carb/good fat/protein diet which can be adopted indefinitely (female version):

Monday

 

 

Calories

Protein

Carbos

Fat

Sodium

Meal 1
Oats, 30 g

144

7

g

20

g

4

g

0

mg

Omega 3 & 6 capsuals, 4 capsuals

36

0

g

0

g

4

g

0

mg

Milk, lowfat 2%, 1 cups

125

9

g

12

g

5

g

150

mg

Filter Coffee, 1 cup

0

0

g

0

g

0

g

0

mg

Meal Totals:

305

 

16

g

32

g

13

g

150

mg

Meal 2
Nartjie, 2 whole

78

2

g

20

g

0

g

0

mg

Beef biltong, 50 g

134

26

g

0

g

3

g

23

mg

Meal Totals:

212

 

28

g

20

g

3

g

23

mg

Meal 3
Chicken, breast, , 80 g

145

25

g

0

g

4

g

63

mg

Mayonnaise, light, 1 tbsp.

50

0

g

1

g

5

g

110

mg

Filter Coffee, 1 cup

0

0

g

0

g

0

g

0

mg

Milk, lowfat 2%, 0.25 cups

31

2

g

3

g

1

g

38

mg

Bread, Low GI, 1 slices

85

4

g

12

g

2

g

144

mg

Meal Totals:

312

 

32

g

16

g

11

g

355

mg

Meal 4
Sucrose free Barry bar, 1 meusli

250

4

g

28

g

12

g

0

mg

Filter Coffee, 1 cup

0

0

g

0

g

0

g

0

mg

Milk, lowfat 2%, 0.25 cups

31

2

g

3

g

1

g

38

mg

Meal Totals:

281

 

6

g

31

g

13

g

38

mg

Meal 5
Beef Fillet, 150 g

289

47

g

0

g

11

g

99

mg

Mixed salad, 1 cup

20

0

g

5

g

0

g

20

mg

Dressing, oil and vinegar, 1 tbsp.

70

0

g

1

g

8

g

210

mg

Meal Totals:

379

 

47

g

6

g

19

g

329

mg

Meal 6
Diet soda, 1 tin

20

0

g

5

g

0

g

300

mg

Sugar free Peanut butter, 1.5 tbsp.

150

5

g

12

g

13

g

105

mg

Meal Totals:

170

 

5

g

17

g

13

g

405

mg

Daily Totals:

1659

 

135

g

122

g

71

g

1299

mg

Tuesday

 

 

Calories

Protein

Carbos

Fat

Sodium

Meal 1
Oats, 30 g

144

7

g

20

g

4

g

0

mg

Filter Coffee, 1 cup

0

0

g

0

g

0

g

0

mg

Milk, skim, 0.25 cups

21

2

g

3

g

0

g

32

mg

Omega 3 & 6 capsuals, 4 capsuals

36

0

g

0

g

4

g

0

mg

Meal Totals:

201

 

9

g

23

g

8

g

32

mg

Meal 2
Banana, 1 med

100

1

g

27

g

1

g

1

mg

Mixed nuts, 30 g

160

7

g

6

g

13

g

3

mg

Meal Totals:

260

 

8

g

33

g

14

g

4

mg

Meal 3
Bread, Low GI, 1 slices

85

4

g

12

g

2

g

144

mg

Tuna, canned in water, 80 g

105

23

g

0

g

1

g

327

mg

Mayonnaise, light, 2 tbsp.

100

0

g

2

g

10

g

220

mg

Filter Coffee, 1 cup

0

0

g

0

g

0

g

0

mg

Milk, lowfat 2%, 0.25 cups

31

2

g

3

g

1

g

38

mg

Meal Totals:

321

 

30

g

17

g

13

g

729

mg

Meal 4
Filter Coffee, 1 cup

0

0

g

0

g

0

g

0

mg

Milk, lowfat 2%, 0.25 cups

31

2

g

3

g

1

g

38

mg

Beef biltong, 50 g

134

26

g

0

g

3

g

23

mg

Jungle oats bar, lite, 1 bar

160

6

g

20

g

6

g

0

mg

Meal Totals:

325

 

34

g

23

g

10

g

61

mg

Meal 5
Hake, 150 g

255

31

g

5

g

4

g

271

mg

Mayonnaise, light, 2 tbsp.

100

0

g

2

g

10

g

220

mg

Mixed veggies, 2 cup

40

0

g

10

g

0

g

40

mg

Meal Totals:

395

 

31

g

17

g

14

g

531

mg

Meal 6
Cheese, cheddar, 30 g

110

7

g

1

g

9

g

180

mg

Tomato, 0.5 med

13

1

g

3

g

0

g

6

mg

Corn thinz, 1 cake

40

1

g

8

g

1

g

10

mg

Diet soda, 1 tin

20

0

g

5

g

0

g

300

mg

Meal Totals:

183

 

9

g

17

g

10

g

496

mg

Daily Totals:

1685

 

121

g

131

g

69

g

1852

mg

Saturday

 

 

Calories

Protein

Carbos

Fat

Sodium

Meal 1
Ham cooked, 60 gr

133

17

g

0

g

7

g

0

mg

Filter Coffee, 1 cup

0

0

g

0

g

0

g

0

mg

Milk, skim, 0.25 cups

21

2

g

3

g

0

g

32

mg

Bread, Rye, 1 slices

70

2

g

13

g

1

g

150

mg

Egg, Large, whole, 2 whole

160

12

g

2

g

10

g

126

mg

Meal Totals:

384

 

33

g

18

g

18

g

308

mg

Meal 2
Yogurt, light w/ fruit, 1 cups

110

10

g

16

g

0

g

150

mg

Mixed nuts, 30 g

160

7

g

6

g

13

g

3

mg

Meal Totals:

270

 

17

g

22

g

13

g

153

mg

Meal 3
Corn thinz, 2 cake

80

2

g

16

g

2

g

20

mg

Avocado, 0.25 med

77

1

g

3

g

8

g

5

mg

Beef biltong, 50 g

134

26

g

0

g

3

g

23

mg

Meal Totals:

291

 

29

g

19

g

12

g

48

mg

Meal 4
Corn thinz, 1 cake

40

1

g

8

g

1

g

10

mg

Sugar free Peanut butter, 1.5 tbsp.

150

5

g

12

g

13

g

105

mg

Diet soda, 1 tin

20

0

g

5

g

0

g

300

mg

Meal Totals:

210

 

6

g

25

g

14

g

415

mg

Meal 5
Beef Fillet, 150 g

289

47

g

0

g

11

g

99

mg

Mixed salad, 2 cup

40

0

g

10

g

0

g

40

mg

Wine, table, 250 ml

208

0

g

0

g

117

g

0

mg

Meal Totals:

538

 

47

g

10

g

127

g

139

mg

Meal 6
Diet soda, 1 tin

20

0

g

5

g

0

g

300

mg

Meal Totals:

20

 

0

g

5

g

0

g

300

mg

Daily Totals:

1713

 

132

g

99

g

184

g

1363

mg

Weekly Totals:

5057

 

388

g

352

g

324

g

4513

mg

 

Also check out the following video covering some very sound diet lifestyle principles:

 

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Death of Greg Plitt


The sad passing of fitness guru Gregg Plitt shocked the fitness community worldwide. He was an icon and mentor for thousands and according to those that know also a very nice guy.

Greg Plitt (2) Greg Plitt (19) Greg Plitt2 (13)

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In a flash his life came to a halt while filming footage with some friends on train tracks for a protein shake. He was hit by a train and it was instantly fatal.

It again made me realize just how fragile our existence really is.

He had everything, money, fame and one of the best muscled physiques in the world but in an instant that meant nothing and his life was gone.

So let me get deep for a second – things like this should make one sit down and become deep about life…

I, myself was on the verge of death 10 years ago and since then I decided to be ready for when that moment comes and it sometimes comes quickly and unexpected as with Greg.

I have searched for the right mentor for my life since then. I need to live a life that has some meaning.

My search led me to the greatest mentor off all time, Jesus Christ. The way He lived, what He stood for, how he treated people and what He did is untouchable by any other person that has since walked this earth.

Even if you do not believe what He said, He is still a formidable mentor to follow.

And if it is true what He said it makes Him even so much more beautiful and amazing and awestruck!

Live a life that matters!

I pray for all the pain in the hearts of Greg’s family and friends.

You will be missed Greg and for evermore be an icon!

 

Report by THE INDEPENDANT:

Greg Plitt, a former model, actor and renowned fitness instructor, has died after being struck by a train in Burbank.

Los Angeles County Sheriff’s Transit Services Bureau said that he was struck by a Metrolink train at 4.10pm on Front Street, north of the Metrolink station.

Plitt, 37, recently starred in the Bravo show ‘Work Out’. It was reported by KABC that the former Calvin Klein model was with some friends who may have been filming at the time.

“He had on all black. The train went by. I saw him stumble over the tracks. He had a camcorder in his hand,” a Metrolink passenger told the local TV station.

Plitt appeared in a number of films. He acted alongside Robert DeNiro and Matt Damon in The Good Shepherd, and Terminator 4 with Christian Bale. He was also a body double in superhero film Watchmen.

The incident is currently under investigation.

 

Here is more about Greg

Greg’s Training and Diet Tips

My training and nutrition strategy is a simple, basic fundamental theory of business 101 supply vs. demand. In order for a body to change form and grow, there has to be a reason, a demand for such a change to occur. The body will not get stronger simply because we tell it to; we must create a demand for it to get stronger. In the gym our muscles must go through the same ass-kicking scenario in order for them to “fight back” and grow stronger to defend themselves. When we work out and lift, we are adding stress to a targeted muscle region. Our muscles do not enjoy going to failure and hitting exhaustion over and over again, so they naturally will try to defend themselves by improving and growing stronger to match the level of stress being applied.

pre- and post-workout nutrition.
The faster you can create the demand for change and then immediately supply the demand with the proper type and amount of nutrition and rest, the faster your growth will be achieved. I always set up my workout to improve with a pre-workout meal. It’s a liquid meal consisting of pre-workout powder, L-glutamine, creatine, HMB, omega-3s, multivitamin, whey protein and a teaspoon of raw honey.

workout
For my morning workout I train one bodypart and hit anywhere around 28 to 36 sets per bodypart, going heavy, with rep ranges between five and 10 and more than a minute’s rest between sets, four sets per exercise, six to eight exercises. I train abs at the end of every workout, usually in a giant set for 10 or 15 minutes non-stop with 30 to 50 reps. Here’s my split:

Day 1: Chest
Day 2: Back
Day 3: Shoulders
Day 4: Biceps (four exercises), triceps (two or three exercises)
Day 5: Legs
Day 6: Cycle starts again

My post-workout meal consists of whey protein (.30 grams per pound of body weight), dextrose (simple sugar you find at the grocery store, .40 grams per pound of body weight), creatine, L-glutamine and HMB.

food?
I eat one main meal a day of real food, usually between 2 and 6 p.m. It’s a large meal that consists of high protein and low carb. I call the meal a caveman diet — as if it wasn’t food 100 years ago, I don’t consider it food now. I try to stay away from all processed foods and stick with a variety of meat, chicken, tuna and seafood as the bulk of my protein and then all vegetables cooked in a variety of ways — broccoli, spinach, cucumbers, peas, asparagus and salads. The meal probably has 3,500 calories — in one sitting. My philosophy is one large meal in the middle of the day, which ensures that I have all the food digested and burned off before bed.

Photoshoot prep?
No, prior to a photo shoot I’ll either add a second workout for the same bodypart that I trained in the morning or I’ll do cardio. The pre- and post-workout meals are the same as the morning. My evening workout is exactly like the morning workout — the same exercises — but extremely light weights, with reps at 25 to 30 per set and rests between sets of under one minute. Or, as I said, I’ll do cardio.

 

Greg Plitt’s WEB links


Hey guys and girls, 2015 in full swing.

Hope all back at gym and training going good. Make sure that diet is fully in check!

If u want a cutting diet, click here: http://gertlouw.com/2014/08/16/cutting-diet-challenges/

If you want a building diet, click here: http://gertlouw.com/2014/10/27/muscle-building-phase-sample-diets/

If you ant to know how to start a transformation from scratch, click here: http://gertlouw.com/2014/06/02/how-do-i-start-a-body-transformation-from-scratch/

 

To help you get focussed, here is a free e-book on some great bodybuilding advice.

Just click the link below:

19 Tips To Build Muscle

 

Wish u much success.

Gert

gert smiling white

Merry Christmas!


This video I’ve made for all my followers to say a big THANK YOU. It was awesome to have you part of my life in 2014.

I wish you and your loved ones a MERRY CHRISTMAS celebrating Christ and a very blessed 2015…with many muscles and a healthy fit body!

May God bless you!

Gert Louw

 

gert campingb

 


Many new guys starting out on the journey of muscle-building struggle to grasp the reasons and concept behind a building and cutting phase in training.

Let’s first get the naming conventions sorted out. Doing bodybuilding natural (without anabolic steroids) means you will be doing a building and cutting phase.

For the anabolic crowd it is a more of a “bulking and cutting” phase than a “building and cutting” phase.

The difference in the naming is due to the anabolic crowd having greater control over manipulating body fat percentages than the natural crowd. Being natural means that you will not fluctuate as heavily with body fat between building and cutting phases.

Anabolic crowd can fluctuate up to 12% body fat between phases but natural guys usually limit fluctuation to a max of 4 or 5%.

 

So why a cutting and building phase?

I can speak from personal experience. Since I introduced a cutting and building phase into my training my shape and power has gone from strength to strength.

The alternating of these phase allow your muscles and especially tendons to recover and growth stronger for the next attack. After every cutting phase you will see you can lift more intense and heavier weights than during the earlier building phase.

Let’s get to phase specific reasons.

Benefits of a building phase (max 8 reps per sets and total of 14 sets per routine):

  1. Body fat at higher percentage allowing for better lean mass growth.
  2. Training intense with low reps and very heavy weights building muscle.
  3. Eat excess calories to feed the body for growth during this process.
  4. The heavy and intense training stimulates extra release of testosterone and Growth Hormone further helping with adding on muscles.

But alas this cannot continue indefinitely. You usually run a building phase for 3 – 4 months.

The tendons and joints will be stiff and sore at the end of this phase (if u trained intense enough like u should). Continuing for a too long time in this phase WILL result in severe injury which will keep you out of gym for a long period.

Young guys can still extend the Building Phase period for a few months extra but the older guys must stick to the 3 to 4 month max period.

It is good practice to rest for 7 to 14 days between phases – NO TRAINING! To allow the body to rest and further recover. It will also be a boost to your immune system.

Always after the building phase you will do a cutting phase and then alternate again.

 

Benefits of the cutting phase (max 8 reps per set and total of 14 sets per routine):

  1. Tendons recover and strengthen for an even more intense cycle in the building phase.
  2. “Train” body to lose body fat easily.
  3. Eat into “grey fat” areas and slowly eradicated them (love handles, etc…)
  4. Result in aesthetic pleasing body with 6-pack.

 

A crucial rule for the cutting phase is to train at not more than 80% your max.

Also cut out any cardio or severely limit it.

Cardio on top of the weights will overtax your energy resources with the cutting diet and this will result in smaller muscles (NOT FATLOSS!).

It is critical that you find the “sweet spot” during your cutting diet where you will lose fat and not muscle. Visit my cutting diet video for detailed explanation about this process.

 

Scenario 1 : “I am 20% body fat what phase do I do?”

In this scenario I will suggest that you kick off with the cutting phase and cutting diet. I suggest you drop at least 10% body fat before embarking on a building phase again. Then make sure that you do NOT pick up more body fat than a maximum of 5% during the building phase. With your following cutting phase you must then bring the body fat down from 15% to at least 7% before embarking on the building phase again. From there onwards you can stick to a 3-4 month alternating routine between building and cutting phases.

Scenario 2: “I am 10% body fat what phase do I do?”

In this scenario you are close to slot in with a normal building/cutting approach. Do a cutting phase and bring down the body fat to 5% before embarking on a building phase. From there onwards stick to the standard 3-4 months building/cutting phases.

 

A cutting phase can theoretically be stretched over a slightly longer period than a building phase because of the lesser strain it places on tendons and joints. But even so I would still not suggest longer than 6 months before switching over to a building phase and then alternate.

 

I am now 60 days in my building program and already added nearly 8kg bodyweight. Weighing 89 now. Targeting 92 to 95kg by time I finish the building phase.

Here is a recent pic with the added weight:

gert1

Wish you all happy training!

Cheers…

Gert Louw

 


So 10 years after I started transforming my body I finally hit the big 50!

Click here to watch my “50th BEACH muscle shoot”

 

Click here to watch my “50th birthday STUDIO muscle shoot”

 

Many guys trade-in wife for a younger bombshell but alas I love wife too much to do that!

Second option was to buy myself a red Ferrari but I have asked, no pleaded, many times on my youtube videos for a sugar mommy to sponsor me, again to no avail (not yet anyway).

So the only “gift” I could give myself was a muscled body and a photo shoot to go with that.

So here is the proof of my venture and shoot.

Keep on training!

Gert Louw

Too God be the glory…

 

HOUSE ON LOCATION PHOTOS

IMG_2348_Web_small IMG_2359_Web_852 IMG_2370_V2_Web_852

STUDIO PHOTOS

IMG_2553_Web_852 IMG_2584_Web_1920www.gertlouw.com IMG_2640_Web_852 IMG_2655_Web_852

BEACH PHOTOS

www.gertlouw.com www.gertlouw.com www.gertlouw.com www.gertlouw.com www.gertlouw.com www.gertlouw.com www.gertlouw.com


For maximum muscle growth the bodybuilder alternate his training and diets structures between a cutting phase and building phase.

These phases typically lasts about between 3-6 month although 3 months seems to be the best approach as that allows for optimal tendon growth and recovery when the phases are alternated.

The building phase focuses on extreme heavy lifting with low reps (6-8 per set) while to cutting phase allows for tendon healing and strengthening with much lower weights and higher reps (15-20).

This video will focus on the diet structure most suited for a building phase.

Since the purpose of the building phase is to add as much lean muscle growth as possible it will have an obvious calorie increase over the cutting diet. The higher your body fat the easier your body can add muscle growth.

However it is not as simple as it sounds.

There are three different approaches.

A – try to add lean muscle growth while staying ripped with a body fat levels about 6%.

B – Add lean muscle growth while increasing the body fat to a 8-9% body fat range.

C – Add lean muscle growth while increasing body fat to the 12-15% range.

Now, no matter who tells you what, groups A and C can ONLY be successfully achieved with anabolic steroids and banned substances. Effective muscle growth cannot be obtained with a 6% body fat approach without external help. Yes you might be able to add a little lean mass but not effective mass (2-5kg).

The same goes for group C – it is easy to  increase body fat levels to 12-15% but once you’ve finished with the building phase to try to bring down those levels to a ripped 4-5% is VERY difficult and close to impossible in  a 3 months period. And for those that get it done within that period, well, they lose nearly all the muscle gained due to the strict diet that needs to be applied to get the body fat levels down. Thus why nearly all in this group resort to anabolics to protect the muscle while shredding the fat to get down to that 4-5% body fat levels.

If you want to venture a non-anabolic route and stay as natural as possible, there is only but one way to do the building and that is to target your building phase diet to reach body fat levels of 8, max 9%.

This will allow you to shed your body fat successfully in the 3 month cutting period down to 4-5% for a ripped look and to hold on to at least 80% of your hard-earned muscle.

This is where my diet is focused.

You will see from my cutting diet in an earlier video/post that my calorie intake has now increased with 500 calories.

But the critical aspect of any cutting and building diet remains, you HAVE to check your progress every 14 days with a weigh-in, fat calipers measurements and tape measurements. This is to make sure that your diet calories are correct and not adding uncontrollable fat. The moment you reached the 8-9% body fat you must lower the calories slightly again and stay within that range for the next total period of 3 months.

Here is my current building phase diet structure:

Monday
Calories Protein Carbos Fat Sodium
Meal 1
Filter Coffee, 1 cup 0 0 g 0 g 0 g 0 mg
Milk, lowfat� 2%, 0.25 cups 31 2 g 3 g 1 g 38 mg
Omega 3 & 6 capsuals, 4 capsuals 36 0 g 0 g 4 g 0 mg
Oats, 60 g 288 14 g 41 g 7 g 0 mg
HMT Nitro Whey, 2 scp 163 31 g 4 g 3 g 73 mg
Blueberries, 100 g 22 1 g 5 g 0 g 3 mg
Meal Totals: 540 48 g 53 g 15 g 113 mg
Meal 2
Oats, 80 g 384 19 g 54 g 10 g 0 mg
HMT Nitro Whey, 2 scp 163 31 g 4 g 3 g 73 mg
Meal Totals: 547 50 g 58 g 12 g 73 mg
Meal 3
Chicken, breast, , 150 g 273 48 g 0 g 7 g 119 mg
Oil, olive, 0.5 tbsp. 60 0 g 0 g 7 g 0 mg
Potato, Sweet, 1.5 med 180 3 g 42 g 0 g 18 mg
Pineapple, fresh, 0.5 cups 40 1 g 11 g 1 g 1 mg
Meal Totals: 553 51 g 53 g 14 g 138 mg
Meal 4
Pineapple, fresh, 0.5 cups 40 1 g 11 g 1 g 1 mg
Chicken, breast, , 150 g 273 48 g 0 g 7 g 119 mg
Potato, Sweet, 1.5 med 180 3 g 42 g 0 g 18 mg
Oil, olive, 0.5 tbsp. 60 0 g 0 g 7 g 0 mg
Meal Totals: 553 51 g 53 g 14 g 138 mg
Meal 5
Corn thinz, 2 cake 80 2 g 16 g 2 g 20 mg
HMT Nitro Whey, 2 scp 163 31 g 4 g 3 g 73 mg
Sugar free Peanut butter, 1.5 tbsp. 150 5 g 12 g 13 g 105 mg
Meal Totals: 393 38 g 32 g 17 g 198 mg
Meal 6
Beef Fillet, 200 g 386 63 g 0 g 14 g 131 mg
Rice, brown, long grain, 1 cups 110 2 g 23 g 0 g 0 mg
Mixed salad, 100 g 20 0 g 5 g 0 g 20 mg
Meal Totals: 516 65 g 28 g 14 g 151 mg
Meal 7
Beef biltong, 100 g 268 52 g 0 g 5 g 46 mg
Sugar free Peanut butter, 2 tbsp. 200 7 g 16 g 17 g 140 mg
Meal Totals: 468 59 g 16 g 22 g 186 mg
Daily Totals: 3568 362 g 293 g 110 g 998 mg
Tuesday
Calories Protein Carbos Fat Sodium
Meal 1
HMT Nitro Whey, 2 scp 163 31 g 4 g 3 g 73 mg
Oats, 60 g 288 14 g 41 g 7 g 0 mg
Omega 3 & 6 capsuals, 4 capsuals 36 0 g 0 g 4 g 0 mg
Blackberries, 0.5 cups 20 1 g 5 g 0 g 0 mg
Meal Totals: 507 46 g 49 g 14 g 73 mg
Meal 2
Oats, 80 g 384 19 g 54 g 10 g 0 mg
HMT Nitro Whey, 2 scp 163 31 g 4 g 3 g 73 mg
Meal Totals: 547 50 g 58 g 12 g 73 mg
Meal 3
Tuna, canned in water, 150 g 196 44 g 0 g 1 g 614 mg
Pasta, plain, cooked, 0.5 cups 100 4 g 20 g 1 g 1 mg
Mayonnaise, light, 3 tbsp. 150 0 g 3 g 15 g 330 mg
Mixed salad, 200 g 40 0 g 10 g 0 g 40 mg
Pineapple, fresh, 0.5 cups 40 1 g 11 g 1 g 1 mg
Meal Totals: 526 48 g 44 g 17 g 985 mg
Meal 4
Pasta, plain, cooked, 0.5 cups 100 4 g 20 g 1 g 1 mg
Mayonnaise, light, 2 tbsp. 100 0 g 2 g 10 g 220 mg
Chicken, breast, , 150 g 273 48 g 0 g 7 g 119 mg
Mixed salad, 200 g 40 0 g 10 g 0 g 40 mg
Pineapple, fresh, 0.5 cups 40 1 g 11 g 1 g 1 mg
Meal Totals: 553 52 g 43 g 18 g 380 mg
Meal 5
HMT Nitro Whey, 2 scp 163 31 g 4 g 3 g 73 mg
Oats, 60 g 288 14 g 41 g 7 g 0 mg
Meal Totals: 451 45 g 45 g 10 g 73 mg
Meal 6
Hake, 250 g 425 52 g 9 g 7 g 452 mg
Avocado, 0.25 med 77 1 g 3 g 8 g 5 mg
Mixed salad, 200 g 40 0 g 10 g 0 g 40 mg
Meal Totals: 541 53 g 22 g 14 g 498 mg
Meal 7
Beef biltong, 80 g 214 42 g 0 g 4 g 37 mg
Sugar free Peanut butter, 2 tbsp. 200 7 g 16 g 17 g 140 mg
Meal Totals: 414 49 g 16 g 21 g 177 mg
Daily Totals: 3539 342 g 278 g 106 g 2260 mg
Saturday
Calories Protein Carbos Fat Sodium
Meal 1
Omega 3 & 6 capsuals, 4 capsuals 36 0 g 0 g 4 g 0 mg
Egg, Large, whole, 2 whole 160 12 g 2 g 10 g 126 mg
Egg, Large, white only, 8 whole 136 32 g 0 g 0 g 440 mg
Bread, Rye, 2 slices 140 4 g 26 g 2 g 300 mg
Mushrooms, 1 cups 20 2 g 3 g 0 g 7 mg
Meal Totals: 492 50 g 31 g 16 g 873 mg
Meal 2
Oil, olive, 0.5 tbsp. 60 0 g 0 g 7 g 0 mg
Chicken, breast, , 150 g 273 48 g 0 g 7 g 119 mg
Potato, Sweet, 1.5 med 180 3 g 42 g 0 g 18 mg
Meal Totals: 513 51 g 42 g 14 g 137 mg
Meal 3
Sugar free Peanut butter, 1.5 tbsp. 150 5 g 12 g 13 g 105 mg
Corn thinz, 3 cake 120 3 g 24 g 3 g 30 mg
Beef biltong, 80 g 214 42 g 0 g 4 g 37 mg
Diet soda, 1 tin 20 0 g 5 g 0 g 300 mg
Meal Totals: 504 50 g 41 g 20 g 472 mg
Meal 4
Kauai chicken parmesan wrap, 1 wrap 341 31 g 44 g 16 g 601 mg
Diet soda, 1 tin 20 0 g 5 g 0 g 300 mg
Meal Totals: 361 31 g 49 g 16 g 901 mg
Meal 5
Cheese, cottage, fat free, 250 g 165 31 g 8 g 1 g 915 mg
Chips, 1 pkt 247 3 g 25 g 15 g 300 mg
Meal Totals: 412 34 g 33 g 16 g 1215 mg
Meal 6
Beef Fillet, 200 g 386 63 g 0 g 14 g 131 mg
Mixed salad, 200 g 40 0 g 10 g 0 g 40 mg
Wine, table, 500 ml 417 0 g 0 g 233 g 0 mg
Meal Totals: 842 63 g 10 g 248 g 171 mg
Meal 7
Jellie, weighless, 1 pkt 48 0 g 12 g 0 g 0 mg
Cheese, cottage, fat free, 250 g 165 31 g 8 g 1 g 915 mg
Mixed nuts, 30 g 160 7 g 6 g 13 g 3 mg
Meal Totals: 373 38 g 26 g 14 g 918 mg
Daily Totals: 3498 316 g 232 g 343 g 4687 mg
Weekly Totals: 10605 1020 g 803 g 559 g 7944 mg

 

Wish you Happy training and much growth!

 

photo3b photo5b


This is the first time that my past 10 years life story and motivation for my transformation has been put to video, thanks to two people who crossed my path (Adriaan Fourie and Gary King)

It is not something I talk easily about because of all the emotions involved. I see this step of making the video as part of the emotional healing process.

The purpose of this video is meant to inspire and give hope to those that feel they are in a hopeless situation.

Life is beautiful and precious and we can never throw in the towel. There is so much beauty in this life but we have to get up and find it. We don’t have to search far but we must take that first steps.

Whatever you might be facing today, there IS HOPE!

Gert Louw

 


If you ask me “WHAT IS 5 SECRETS” for having this body at age 50, well, here will be my answers.

This is seriously hard-earned information. I am employing each of these 5 key principles to reach success and it WORKS!

Click here to watch the video on “Five Secrets for s SHREDDED muscle physique”

 

Secret 1

Slot your diet in just above the starvation cutoff level for your body.

Too little calories and your body will think you are in a starvation phase which will shift weight loss from fat to muscles = smaller muscles and fat levels stays the same.

When the calories of the diet is just above this starvation cutoff level then weight loss will be shift away from your muscles to your fat storage = bigger muscles with less fat around them showing your ripped look.

How do I do that: With bi-weekly weigh-in sessions and taking body measurements with fat calipers on various places of your body to monitor the skin fat levels. When you drop on the scale and your caliper measurements stays the same then you are in a starvation phase. Up the calories by 10% and redo measurements in 2 weeks. As soon as no muscle loss occurred, then you will hit the sweet spot where fat will be started to used for energy.

 

Secret 2

NO CARDIO! Cardio is the single biggest threat to muscle size. The body’s natural reaction is to decrease muscle size drastically when faced with moderate to severe cardio.

No marathon athlete has any noticeable muscle size for this simple reason.

Forget about “burning off your fat” with cardio it is complete counterproductive for a person in quest for a muscled look.

When you are in your cutting period do only 80% of your normal weight training routine. Your body is fed less than normal and you cannot put too much strain on it with extreme lifting otherwise it will result in a catabolic environment.

 

Secret 3

PROTECT YOUR MUSCLES when training.

You need to take BCAA’s and L-Glutamine before and during training to protect your muscles from going catabolic (shrinking) while training. These two supplements divert energy to be used from fat storage and not muscles during workouts.

 

Secret 4

DO NOT TRAIN MORE THAN 4 times a week.

The body is under severe strain due to the training and cutting diet and thus needs more time than usual to recover and built. More than 4 times a week training and your muscle growth will flatten out and even decrease. If you’ve trained a muscled group on day 1, it is literally smaller for at least 48 hours while in recovery. On the 3rd day it should be back to size before the training session and only on day 4 to 7 does real growth occur.

Secret 5

Water, water and water – go for 4 to 6L per day.

When fat breakdown occur ir metabolizes and the process needs lots of water to be effective or it will slow down. This process also release many toxins in your body that was stored in the fat and that needs LOTS of water to get out of your system effectively. High water intake will have a dramatic effect on fatloss in a focused cutting diet.

 

Wish u MUCH success.

Gert Louw

gert

Cutting Diet Challenges


The most impressive physiques are shaped by a successful cutting diet – full stop!

 

Sure, training helps and all the other things helps but the success of your cutting diet is 85% battle won!

The biggest challenge is determining the exact daily calories and manipulating them to allow your body to respond correctly.

  • Too little and your body go into starvation mode = losing muscle but little fat.
  • Too much and your body will lose not fat and continue to add fat.
  • Just right and your body will keep the muscle but start losing the fat.

It is not such an easy process. You might think you hit the right combination when the scale drops, but how sure are you you are dropping fat and not muscle?

That can only be determined by tedious effort of taking your weight and bodyfat levels with calipers at various places around the body.

Most of the time a diet coach is needed to help you with this monitoring process.

And do not think what works for one person will work perfectly for the next.

Each of our bodies responds differently to the exact same calorie intake.

There are guidelines determining a rock solid starting point but that will have to be monitored at least every 14 days with weighing in and extensive bodyfat measurements with calipers.

For example, I had my coach put me on a rock solid approach for my cutting diet to reach my target 3% bodyfat. (remember I want to keep my muscle not loose it!)

Here follows the diet I started with:

Monday
Calories Protein Carbos Fat Sodium
Meal 1
Blackberries, 1 cups 40 1 g 9 g 0 g 0 mg
Omega 3 & 6 capsuals, 2 capsuals 18 0 g 0 g 2 g 0 mg
Meal Totals: 58 1 g 9 g 2 g 0 mg
Meal 2
Oats, 40 g 192 10 g 27 g 5 g 0 mg
HMT Nitro Whey, 1 scp 81 15 g 2 g 1 g 37 mg
Milk, lowfat 2%, 0.25 cups 31 2 g 3 g 1 g 38 mg
Meal Totals: 305 27 g 32 g 7 g 74 mg
Meal 3
Bread, Low GI, 2 slices 170 8 g 24 g 3 g 288 mg
Chicken, breast, , 60 g 109 19 g 0 g 3 g 47 mg
Mayonnaise, light, 1 tbsp. 50 0 g 1 g 5 g 110 mg
Meal Totals: 329 27 g 25 g 11 g 445 mg
Meal 4
Tuna, canned in water, 100 g 131 29 g 0 g 1 g 409 mg
Mixed veggies, 2 cup 40 0 g 10 g 0 g 40 mg
Mayonnaise, light, 2 tbsp. 100 0 g 2 g 10 g 220 mg
Meal Totals: 271 29 g 12 g 11 g 669 mg
Meal 5
Apple, raw, 1 med 80 0 g 15 g 1 g 1 mg
HMT Nitro Whey, 1.5 scp 122 23 g 3 g 2 g 55 mg
Meal Totals: 202 23 g 18 g 3 g 56 mg
Meal 6
Beef Fillet, 150 g 289 47 g 0 g 11 g 99 mg
Rice, brown, long grain, 1 cups 110 2 g 23 g 0 g 0 mg
Mixed salad, 1 cup 20 0 g 5 g 0 g 20 mg
Meal Totals: 419 49 g 28 g 11 g 119 mg
Meal 7
Beef biltong, 50 g 134 26 g 0 g 3 g 23 mg
Sugar free Peanut butter, 1 tbsp. 100 4 g 8 g 9 g 70 mg
Meal Totals: 234 30 g 8 g 11 g 93 mg
Daily Totals: 1818 186 g 132 g 56 g 1456 mg
Tuesday
Calories Protein Carbos Fat Sodium
Meal 1
Blackberries, 1 cups 40 1 g 9 g 0 g 0 mg
Omega 3 & 6 capsuals, 2 capsuals 18 0 g 0 g 2 g 0 mg
Meal Totals: 58 1 g 9 g 2 g 0 mg
Meal 2
Oats, 40 g 192 10 g 27 g 5 g 0 mg
HMT Nitro Whey, 1 scp 81 15 g 2 g 1 g 37 mg
Milk, lowfat 2%, 0.25 cups 31 2 g 3 g 1 g 38 mg
Meal Totals: 305 27 g 32 g 7 g 74 mg
Meal 3
Bread, Low GI, 2 slices 170 8 g 24 g 3 g 288 mg
Tuna, canned in water, 70 g 92 20 g 0 g 1 g 286 mg
Mayonnaise, light, 2 tbsp. 100 0 g 2 g 10 g 220 mg
Meal Totals: 362 28 g 26 g 14 g 794 mg
Meal 4
Chicken, breast, , 80 g 145 25 g 0 g 4 g 63 mg
Mixed salad, 2 cup 40 0 g 10 g 0 g 40 mg
Dressing, oil and vinegar, 1 tbsp. 70 0 g 1 g 8 g 210 mg
Meal Totals: 255 25 g 11 g 12 g 313 mg
Meal 5
Banana, 1 med 100 1 g 27 g 1 g 1 mg
HMT Nitro Whey, 1.5 scp 122 23 g 3 g 2 g 55 mg
Meal Totals: 222 24 g 30 g 3 g 56 mg
Meal 6
Hake, 200 g 340 42 g 7 g 5 g 362 mg
Avocado, 0.25 med 77 1 g 3 g 8 g 5 mg
Mixed salad, 2 cup 40 0 g 10 g 0 g 40 mg
Meal Totals: 457 43 g 20 g 13 g 407 mg
Meal 7
Beef biltong, 30 g 80 16 g 0 g 2 g 14 mg
Sugar free Peanut butter, 1 tbsp. 100 4 g 8 g 9 g 70 mg
Meal Totals: 180 19 g 8 g 10 g 84 mg
Daily Totals: 1839 168 g 136 g 61 g 1729 mg
Saturday
Calories Protein Carbos Fat Sodium
Meal 1
Blackberries, 1 cups 40 1 g 9 g 0 g 0 mg
Omega 3 & 6 capsuals, 2 capsuals 18 0 g 0 g 2 g 0 mg
Meal Totals: 58 1 g 9 g 2 g 0 mg
Meal 2
Bread, Rye, 2 slices 140 4 g 26 g 2 g 300 mg
Egg, Poached, 2 whole 158 12 g 2 g 10 g 280 mg
Meal Totals: 298 16 g 28 g 12 g 580 mg
Meal 3
Yogurt, light w/ fruit, 1 cups 110 10 g 16 g 0 g 150 mg
Mixed nuts, 30 g 160 7 g 6 g 13 g 3 mg
Meal Totals: 270 17 g 22 g 13 g 153 mg
Meal 4
Avocado, 0.5 med 153 2 g 6 g 15 g 11 mg
Corn thinz, 2 cake 80 2 g 16 g 2 g 20 mg
Beef biltong, 30 g 80 16 g 0 g 2 g 14 mg
Meal Totals: 313 20 g 22 g 19 g 44 mg
Meal 5
Apple, raw, 1 med 80 0 g 15 g 1 g 1 mg
HMT Nitro Whey, 1.5 scp 122 23 g 3 g 2 g 55 mg
Meal Totals: 202 23 g 18 g 3 g 56 mg
Meal 6
Beef Fillet, 150 g 289 47 g 0 g 11 g 99 mg
Mixed salad, 2 cup 40 0 g 10 g 0 g 40 mg
Wine, table, 500 ml 417 0 g 0 g 233 g 0 mg
Meal Totals: 746 47 g 10 g 244 g 139 mg
Daily Totals: 1887 124 g 109 g 293 g 972 mg
Weekly Totals: 5544 478 g 378 g 409 g


The above diet failed miserably with a drastic decreasing in muscle size and very little decreasing in bodyfat levels.

Date BodyWeight BodyFat BodyFatKg ChangeKg LeanMassKg Change Lean Kg Chest
2/7 87.60 8.37 7.33 0.00 80.27 0.00 113.00
1/8 86.40 8.82 7.62 0.29 78.78 -1.49 112.00

 

Then I switched to the following 2nd diet with a increased calorie intake:

Monday

 

 

Calories

Protein

Carbos

Fat

Sodium

Meal 1
Filter Coffee, 1 cup

0

0

g

0

g

0

g

0

mg

Milk, lowfat 2%, 0.25 cups

31

2

g

3

g

1

g

38

mg

Blackberries, 1 cups

40

1

g

9

g

0

g

0

mg

Omega 3 & 6 capsuals, 4 capsuals

36

0

g

0

g

4

g

0

mg

Oats, 40 g

192

10

g

27

g

5

g

0

mg

Almond flakes, 15 g

100

1

g

2

g

11

g

1

mg

Meal Totals:

399

 

14

g

41

g

21

g

38

mg

Meal 2
Oats, 60 g

288

14

g

41

g

7

g

0

mg

HMT Nitro Whey, 1.5 scp

122

23

g

3

g

2

g

55

mg

Milk, lowfat 2%, 0.25 cups

31

2

g

3

g

1

g

38

mg

Meal Totals:

441

 

40

g

47

g

10

g

93

mg

Meal 3
Bread, Low GI, 2 slices

170

8

g

24

g

3

g

288

mg

Chicken, breast, , 100 g

182

32

g

0

g

5

g

79

mg

Mayonnaise, light, 1 tbsp.

50

0

g

1

g

5

g

110

mg

Meal Totals:

402

 

40

g

25

g

13

g

477

mg

Meal 4
Tuna, canned in water, 100 g

131

29

g

0

g

1

g

409

mg

Mixed veggies, 2 cup

40

0

g

10

g

0

g

40

mg

Potato, boiled, 1 med

105

3

g

23

g

0

g

4

mg

Mayonnaise, light, 2 tbsp.

100

0

g

2

g

10

g

220

mg

Meal Totals:

376

 

32

g

35

g

11

g

673

mg

Meal 5
Sugar free Peanut butter, 1.5 tbsp.

150

5

g

12

g

13

g

105

mg

Apple, raw, 1 med

80

0

g

15

g

1

g

1

mg

HMT Nitro Whey, 1.5 scp

122

23

g

3

g

2

g

55

mg

Meal Totals:

352

 

28

g

30

g

16

g

161

mg

Meal 6
Beef Fillet, 200 g

386

63

g

0

g

14

g

131

mg

Rice, brown, long grain, 1 cups

110

2

g

23

g

0

g

0

mg

Mixed salad, 1 cup

20

0

g

5

g

0

g

20

mg

Meal Totals:

516

 

65

g

28

g

14

g

151

mg

Meal 7
Beef biltong, 50 g

134

26

g

0

g

3

g

23

mg

Sugar free Peanut butter, 1.5 tbsp.

150

5

g

12

g

13

g

105

mg

Meal Totals:

284

 

31

g

12

g

15

g

128

mg

Daily Totals:

2770

 

250

g

218

g

100

g

1721

mg

Tuesday

 

 

Calories

Protein

Carbos

Fat

Sodium

Meal 1
Blackberries, 1 cups

40

1

g

9

g

0

g

0

mg

Omega 3 & 6 capsuals, 2 capsuals

18

0

g

0

g

2

g

0

mg

Oats, 40 g

192

10

g

27

g

5

g

0

mg

Almond flakes, 15 g

100

1

g

2

g

11

g

1

mg

Meal Totals:

350

 

12

g

38

g

17

g

1

mg

Meal 2
Almond flakes, 15 g

100

1

g

2

g

11

g

1

mg

Oats, 40 g

192

10

g

27

g

5

g

0

mg

HMT Nitro Whey, 1.5 scp

122

23

g

3

g

2

g

55

mg

Milk, lowfat 2%, 0.25 cups

31

2

g

3

g

1

g

38

mg

Meal Totals:

445

 

36

g

35

g

19

g

93

mg

Meal 3
Bread, Low GI, 2 slices

170

8

g

24

g

3

g

288

mg

Tuna, canned in water, 100 g

131

29

g

0

g

1

g

409

mg

Mayonnaise, light, 2 tbsp.

100

0

g

2

g

10

g

220

mg

Meal Totals:

401

 

37

g

26

g

14

g

917

mg

Meal 4
Chicken, breast, , 150 g

273

48

g

0

g

7

g

119

mg

Mixed salad, 2 cup

40

0

g

10

g

0

g

40

mg

Dressing, oil and vinegar, 1 tbsp.

70

0

g

1

g

8

g

210

mg

Pineapple, fresh, 1 cups

80

1

g

22

g

1

g

2

mg

Meal Totals:

463

 

49

g

33

g

16

g

371

mg

Meal 5
Banana, 1 med

100

1

g

27

g

1

g

1

mg

HMT Nitro Whey, 2 scp

163

31

g

4

g

3

g

73

mg

Meal Totals:

263

 

32

g

31

g

4

g

74

mg

Meal 6
Hake, 200 g

340

42

g

7

g

5

g

362

mg

Avocado, 0.25 med

77

1

g

3

g

8

g

5

mg

Mixed salad, 2 cup

40

0

g

10

g

0

g

40

mg

Meal Totals:

457

 

43

g

20

g

13

g

407

mg

Meal 7
Beef biltong, 50 g

134

26

g

0

g

3

g

23

mg

Sugar free Peanut butter, 1.5 tbsp.

150

5

g

12

g

13

g

105

mg

Meal Totals:

284

 

31

g

12

g

15

g

128

mg

Daily Totals:

2662

 

239

g

196

g

97

g

1991

mg

Saturday

 

 

Calories

Protein

Carbos

Fat

Sodium

Meal 1
Blackberries, 1 cups

40

1

g

9

g

0

g

0

mg

Omega 3 & 6 capsuals, 2 capsuals

18

0

g

0

g

2

g

0

mg

Oats, 40 g

192

10

g

27

g

5

g

0

mg

Almond flakes, 15 g

100

1

g

2

g

11

g

1

mg

Meal Totals:

350

 

12

g

38

g

17

g

1

mg

Meal 2
Ham cooked, 60 gr

133

17

g

0

g

7

g

0

mg

Bread, Rye, 2 slices

140

4

g

26

g

2

g

300

mg

Egg, Poached, 2 whole

158

12

g

2

g

10

g

280

mg

Meal Totals:

431

 

33

g

28

g

19

g

580

mg

Meal 3
Yogurt, light w/ fruit, 1.5 cups

165

15

g

24

g

0

g

225

mg

Mixed nuts, 50 g

267

12

g

10

g

22

g

5

mg

Meal Totals:

432

 

27

g

34

g

22

g

230

mg

Meal 4
Avocado, 0.5 med

153

2

g

6

g

15

g

11

mg

Corn thinz, 3 cake

120

3

g

24

g

3

g

30

mg

Beef biltong, 50 g

134

26

g

0

g

3

g

23

mg

Meal Totals:

407

 

31

g

30

g

21

g

64

mg

Meal 5
Apple, raw, 1 med

80

0

g

15

g

1

g

1

mg

HMT Nitro Whey, 1.5 scp

122

23

g

3

g

2

g

55

mg

Sugar free Peanut butter, 2 tbsp.

200

7

g

16

g

17

g

140

mg

Meal Totals:

402

 

30

g

34

g

20

g

196

mg

Meal 6
Beef Fillet, 200 g

386

63

g

0

g

14

g

131

mg

Mixed salad, 2 cup

40

0

g

10

g

0

g

40

mg

Wine, table, 500 ml

417

0

g

0

g

233

g

0

mg

Meal Totals:

842

 

63

g

10

g

248

g

171

mg

Meal 7
Diet soda, 1 tin

20

0

g

5

g

0

g

300

mg

Meal Totals:

20

 

0

g

5

g

0

g

300

mg

Daily Totals:

2884

 

195

g

179

g

346

g

1541

mg

Weekly Totals:

8316

 

684

g

593

g

543

g

5253

mg


I had very good success with the 2nd (above) diet and although I weighed heavier on the scale, I actually recovered all my lost muscle weight and more and lost as well more than 1% bodyfat in 14 days
. This simply by increasing the calories to better suite my body.

 

Too add even a bit more muscle mass my calorie content was increased even more with this 3rd version of the diet for the next three weeks.

It will allow me to continue putting on muscle mass and still lose a little bodyfat at the same time:

Monday

 

 

Calories

Protein

Carbos

Fat

Sodium

Meal 1
Filter Coffee, 1 cup

0

0

g

0

g

0

g

0

mg

Milk, lowfat 2%, 0.25 cups

31

2

g

3

g

1

g

38

mg

Blackberries, 1 cups

40

1

g

9

g

0

g

0

mg

Omega 3 & 6 capsuals, 4 capsuals

36

0

g

0

g

4

g

0

mg

Oats, 40 g

192

10

g

27

g

5

g

0

mg

Almond flakes, 15 g

100

1

g

2

g

11

g

1

mg

HMT Nitro Whey, 1.5 scp

122

23

g

3

g

2

g

55

mg

Meal Totals:

521

 

37

g

44

g

23

g

93

mg

Meal 2
Oats, 60 g

288

14

g

41

g

7

g

0

mg

HMT Nitro Whey, 2 scp

163

31

g

4

g

3

g

73

mg

Milk, lowfat 2%, 0.25 cups

31

2

g

3

g

1

g

38

mg

Meal Totals:

482

 

47

g

48

g

11

g

111

mg

Meal 3
Bread, Low GI, 2 slices

170

8

g

24

g

3

g

288

mg

Chicken, breast, , 100 g

182

32

g

0

g

5

g

79

mg

Mayonnaise, light, 1 tbsp.

50

0

g

1

g

5

g

110

mg

Meal Totals:

402

 

40

g

25

g

13

g

477

mg

Meal 4
Tuna, canned in water, 150 g

196

44

g

0

g

1

g

614

mg

Mixed veggies, 2 cup

40

0

g

10

g

0

g

40

mg

Mayonnaise, light, 2 tbsp.

100

0

g

2

g

10

g

220

mg

Potato, boiled, 1 med

105

3

g

23

g

0

g

4

mg

Meal Totals:

441

 

47

g

35

g

11

g

878

mg

Meal 5
Sugar free Peanut butter, 1.5 tbsp.

150

5

g

12

g

13

g

105

mg

Apple, raw, 1 med

80

0

g

15

g

1

g

1

mg

HMT Nitro Whey, 2 scp

163

31

g

4

g

3

g

73

mg

Meal Totals:

393

 

36

g

31

g

16

g

179

mg

Meal 6
Beef Fillet, 200 g

386

63

g

0

g

14

g

131

mg

Rice, brown, long grain, 1 cups

110

2

g

23

g

0

g

0

mg

Mixed salad, 1 cup

20

0

g

5

g

0

g

20

mg

Meal Totals:

516

 

65

g

28

g

14

g

151

mg

Meal 7
Beef biltong, 50 g

134

26

g

0

g

3

g

23

mg

Sugar free Peanut butter, 1.5 tbsp.

150

5

g

12

g

13

g

105

mg

Meal Totals:

284

 

31

g

12

g

15

g

128

mg

Daily Totals:

3039

 

303

g

223

g

104

g

2017

mg

Tuesday

 

 

Calories

Protein

Carbos

Fat

Sodium

Meal 1
Blackberries, 1 cups

40

1

g

9

g

0

g

0

mg

Omega 3 & 6 capsuals, 4 capsuals

36

0

g

0

g

4

g

0

mg

HMT Nitro Whey, 2 scp

163

31

g

4

g

3

g

73

mg

Oats, 40 g

192

10

g

27

g

5

g

0

mg

Almond flakes, 15 g

100

1

g

2

g

11

g

1

mg

Meal Totals:

531

 

42

g

42

g

22

g

74

mg

Meal 2
Almond flakes, 15 g

100

1

g

2

g

11

g

1

mg

Oats, 60 g

288

14

g

41

g

7

g

0

mg

HMT Nitro Whey, 2 scp

163

31

g

4

g

3

g

73

mg

Milk, lowfat 2%, 0.25 cups

31

2

g

3

g

1

g

38

mg

Meal Totals:

582

 

48

g

50

g

22

g

111

mg

Meal 3
Bread, Low GI, 2 slices

170

8

g

24

g

3

g

288

mg

Tuna, canned in water, 150 g

196

44

g

0

g

1

g

614

mg

Mayonnaise, light, 2 tbsp.

100

0

g

2

g

10

g

220

mg

Meal Totals:

466

 

52

g

26

g

14

g

1122

mg

Meal 4
Chicken, breast, , 150 g

273

48

g

0

g

7

g

119

mg

Mixed salad, 2 cup

40

0

g

10

g

0

g

40

mg

Dressing, oil and vinegar, 1 tbsp.

70

0

g

1

g

8

g

210

mg

Pineapple, fresh, 1 cups

80

1

g

22

g

1

g

2

mg

Meal Totals:

463

 

49

g

33

g

16

g

371

mg

Meal 5
Banana, 1 med

100

1

g

27

g

1

g

1

mg

HMT Nitro Whey, 2 scp

163

31

g

4

g

3

g

73

mg

Meal Totals:

263

 

32

g

31

g

4

g

74

mg

Meal 6
Hake, 250 g

425

52

g

9

g

7

g

452

mg

Avocado, 0.25 med

77

1

g

3

g

8

g

5

mg

Mixed salad, 2 cup

40

0

g

10

g

0

g

40

mg

Meal Totals:

541

 

53

g

22

g

14

g

498

mg

Meal 7
Beef biltong, 50 g

134

26

g

0

g

3

g

23

mg

Sugar free Peanut butter, 1.5 tbsp.

150

5

g

12

g

13

g

105

mg

Meal Totals:

284

 

31

g

12

g

15

g

128

mg

Daily Totals:

3130

 

307

g

216

g

107

g

2377

mg

Saturday

 

 

Calories

Protein

Carbos

Fat

Sodium

Meal 1
Blackberries, 1 cups

40

1

g

9

g

0

g

0

mg

Omega 3 & 6 capsuals, 2 capsuals

18

0

g

0

g

2

g

0

mg

HMT Nitro Whey, 2 scp

163

31

g

4

g

3

g

73

mg

Oats, 40 g

192

10

g

27

g

5

g

0

mg

Almond flakes, 15 g

100

1

g

2

g

11

g

1

mg

Meal Totals:

513

 

42

g

42

g

20

g

74

mg

Meal 2
Ham cooked, 60 gr

133

17

g

0

g

7

g

0

mg

Bread, Rye, 2 slices

140

4

g

26

g

2

g

300

mg

Egg, Poached, 2 whole

158

12

g

2

g

10

g

280

mg

Meal Totals:

431

 

33

g

28

g

19

g

580

mg

Meal 3
Yogurt, light w/ fruit, 1.5 cups

165

15

g

24

g

0

g

225

mg

Mixed nuts, 50 g

267

12

g

10

g

22

g

5

mg

Meal Totals:

432

 

27

g

34

g

22

g

230

mg

Meal 4
Avocado, 0.5 med

153

2

g

6

g

15

g

11

mg

Corn thinz, 3 cake

120

3

g

24

g

3

g

30

mg

Beef biltong, 50 g

134

26

g

0

g

3

g

23

mg

Meal Totals:

407

 

31

g

30

g

21

g

64

mg

Meal 5
Apple, raw, 1 med

80

0

g

15

g

1

g

1

mg

HMT Nitro Whey, 2 scp

163

31

g

4

g

3

g

73

mg

Sugar free Peanut butter, 2 tbsp.

200

7

g

16

g

17

g

140

mg

Meal Totals:

443

 

38

g

35

g

21

g

214

mg

Meal 6
Beef Fillet, 200 g

386

63

g

0

g

14

g

131

mg

Mixed salad, 2 cup

40

0

g

10

g

0

g

40

mg

Wine, table, 500 ml

417

0

g

0

g

233

g

0

mg

Meal Totals:

842

 

63

g

10

g

248

g

171

mg

Meal 7
Diet soda, 1 tin

20

0

g

5

g

0

g

300

mg

Meal Totals:

20

 

0

g

5

g

0

g

300

mg

Daily Totals:

3088

 

233

g

184

g

350

g

1633

mg

Weekly Totals:

9256

 

843

g

623

g

560

g

6028

mg

 

For the last 3 weeks of my cutting I will revert to a special diet helping me to get rid of unwanted water levels. This will get me very close to that magic 3% bodyfat level for 20 Sept.

More on the last trick in a future post.

 

The lesson learned here is that it is money very wisely spend to have a few sessions with a bodybuilding diet coach to get that diet correctly geared for your body.

We spend sooo much money on all the supplements and put in a huge effort with the hard work in gym but when it comes to the most important aspect (which have by FAR the biggest impact) we make some very unwise decisions.

Sure, you can try one or all of my diets and you might hit the jackpot, but chances are you will not nearly reach your maximum potential unless you take charge and manage your diet and body-fat/muscle mass ratios very carefully with a coach.

Happy training! (in this case…happy dieting!)

Gert

 

 


Hi folks!

In preparation for my target body fat of 3% by 20 September, I have taken the wise step of seeing a bodybuilding diet coach. Such coaches are experts in the field of body manipulation through dieting and although I know a fair bit, to get to a contest ready shape and fat levels it takes matters to a whole new level.

The lady who is my diet coach is herself a serious athlete and bodybuilder. The easiest way to get into contact with people like this is to just ask your favorite local shredded bodybuilder to point you in the direction of his coach. In a future article, I will give more insight as to exactly why it is so important to have that diet coach, but for now, here is a piece written by my coach that can help you a lot to get to your goals.

Happy training! Cheers

Gert Louw

WHY DO SOME PEOPLE JUST NOT REACH THEIR WELL INTENDED GOALS!!

1) you don’t commit your goal to black and white, which means you give it a thought, but you never actual write them down. To reach any goal, you have to make the time to actually write the goals down, and be specific with what you want to achieve.

a) I wanted to see my six pack
b) I wanted to achieve my Springbok colours in Body building
c) I was tired of being the fat one on stage in a line-up of hardcore bodybuilding women with a body fat of 6%. . . and so on. 

2) you have to give yourself a dead line as to when you actually want to achieve this goal.
Each year when I am getting myself ready to compete, I work my way backwards. So I estimate the time that I have to be ready and work the weeks backwards to make sure I arrive there on time and in the right shape

3) Before you start with any eating plan or diet. . . you have to estimate how much calories you are getting in now
Even I have made this mistake once before (because I should know how much I must eat to get lean), but I tried to follow my eating plan that I used the first time, and it just didn’t work. So I had to put myself down, and add up all the calories I get in on a day (everything) and take it from there. When I do an eating plan for my clients, this is exactly what I have to do with all of them before I even think of giving them their eating plan, or recommended daily calories. It differs from person to person, because of a lot of different reasons, which I will go into next month, but for now, I just want to get you back on track to do it right.

I know to work your calories out is a bit of work you have to do now, but if you are not prepared to do that, then you are probably not ready for the work it takes to actually reach that “mean, lean” fighting- machine physique you have always dreamt of. Otherwise, get someone to work it out for you then, or just pucker-up, take some, “ME”, time, and get your starting point sorted. You can’t go anywhere if you don’t know where you are at this point. To move forward you need a staring point!

4) If you have established your calories (or got someone like myself to do it for you) then you have to use the following formula for the different goals you might have

A) To loose body fat : drop your calories down by only 10% (unless your calories come to about 1000, that s quite low, then you just keep it there, don’t drop it down). The normal way of dropping calories down by 500, like we have been trained, just doesn’t work. Over the 20 years of working with people and their diets, I have realized that that drop is too much, people just can’t stick to it, the loose the plot and give up. Where with the 10% drop, it works like a bomb. No cravings, great energy and great weight loss (1kg of body fat a week, to be more definite).

B) If you want to add muscle: up the calories by 300 calories per day (this will keep your body fat where it is and you should add on about 2 – 3kg of lean mass in the next month), when you get stuck, up it again by 300 calories. This is just a basic estimate; it also differs from body type to body type, which I will go over next month.

5) Once have your daily calories worked out, and you done the sums required, then divide it into the amount of meals you are able to get in. The more, the better, so no less than 5 and you can go up to 7 or 8, depending on if you want o loose body fat or gain muscle. Most people loose well on 5 or 6 meal plan, where the guys that want to gain, need to push to 7 or 8 meals or snacks or even shakes. So say you are getting in 1500 calories, divide this by 5 meals. Now you have to divide your protein, carbs and fat in equal portions, so divide the total you have by 3 (1500 / 3 = 500 ) and then again by 4 to get the amount of protein and carbs you should get in (= 125g per day), or by 9 to get the total amount of fat (55 g of fat per day) (each gram of protein / carbs gives you 4 calories, and each gram of fat gives you 9 calories). Hope I haven’t lost you yet . . . ???? Once you have those amounts, divide it into the amount of meals you will be getting in per day. So you will have almost equal amounts of protein, carbs and fat in each meal. The only meal or shake that should not have fat in, is the one you get in right after training. The fat slows down the absorption of, especially carbohydrates, which is great for during the day, because this keeps your sugar levels stable and your body releases less insulin, which is one of our most potent fat storing hormone. But after training the insulin is good, because it will shuttle the amino acids and carbs into your muscle and aid in recovery and muscle growth.

6) How to monitor your progress: in order to stay motivated, you have to monitor yourself, AND THAT DOES NOT MEAN GETTING ON THE SCALE EVERY DAY! You can weigh yourself once a week, if you have to, but the better way of monitoring your progress, is to take body fat readings, and with a fat calliper is the most accurate. If there is no one close by that can do that for you, then the tape measure works just fine. I never take my own body fat reading; I only go by tape measure and mirror. So make sure you measure in the same place each time, otherwise the reading can differ. For women, take hip and waste measurement, unless you as a male are also caring body fat on your hips, then do the same. Otherwise men really only need to take waste measurement. For each cm you drop per week, you can be sure you have dropped 1kg of fat.

By monitoring yourself you will keep yourself motivated to carry on, because that is what it boils down to, to reach your goal, CONSISTANCY! If it is working for one week, don’t change anything. Don’t try and fix something that is not broken; it will work again the next week and the week thereafter, so just stick to it. Before long one month will be gone and you would have lost 4kg of body fat or gained 2-3 kg of muscle. The mirror will now start to be a good motivation as you will see change from here on, so nothing wrong with having a look in the mirror while you are training. I know people think body builders are vain. In fact they are very shy and the mirror is there to keep us motivated.

Wow! I bit of biology here and some work to do, but you have to understand your body better to be able to start making changes in your eating habits, and eventually in your life. So in the next 12 months I want to take you on that journey to get to know your hormones better, understand your body better and be able to walk the road of freedom! Freedom to make the right choices, and see the results you so desperately want to see.

If I could do it, so can you!

Bernadette Beyer

Bernadette flyer

WEB BICEPS FLEX-OFF 2014


Hi everyone!

It is time for the 2014 WEB BICEPS FLEX-OFF video.

This time it is divided into three separate videos:

Big Gunz (over 20″)

The first contestants photo has already been busted as a fake. Here is the original vs. the fake below it.

busted

 kkkk

 Young Muscle

 

Here is the full nominations received for each of these categories:

 

Do you want to nominate someone for the 2015 BICEPS flex-off videos?

Please complete the form below:

 

BIG GUNZ – over 20″

10513977_1442950932637437_1029098696_n 10546939_674314855990062_1996437581_n AhSummer Alexey-Lesukov- IWantThis JoshBergeronArm kkkk laneous_aesthetic_male_bodybuilders nick medici22 Peter_Molnar02 Tomas Bures tumblr_lqymcpG8qQ1ql2o0ko1_1280 tumblr_m2howaffdx1rq0x0jo1_1280 tumblr_m3lyw6pjk51r48uldo1_1280 tumblr_m3tq37BSte1r48uldo1_1280 tumblr_m69bvkPScJ1qh54ymo1_1280 tumblr_mb35zqgHeO1qj5m58o1_500 tumblr_mch5539QIy1rsb9wmo1_400 4338937052_b0bc79b7ed_o tumblr_mgvofvaxi81s1gc66o1_1280 tumblr_mh6w5u3BDv1rx9gr2o1_1280 tumblr_mh70zl3jzP1rj0pj8o1_1280 tumblr_mjlk2sgl3K1rndh7oo1_1280 tumblr_mkmkonZKFv1qjz6zwo1_1280 tumblr_mkzp2uVTyq1rrvgobo1_400 tumblr_mm928vnymu1qkgbfeo1_1280 tumblr_mmbosqQ19Y1rs4ej4o1_1280 tumblr_mmorecd61f1s404hro1_1280 tumblr_mn2o4mjzLp1s1gc66o1_1280 tumblr_mnnykncBNd1rx9gr2o1_1280 tumblr_moqdh9HJnn1qk5bhro1_1280 tumblr_mrky3qSNCe1s5yvm8o1_400 tumblr_mrvkv3ipmC1sg1zfbo1_1280 tumblr_ms4ts96OnH1rx9gr2o1_1280 tumblr_msbqietKNU1r8ded2o1_1280 tumblr_msve37xeOe1rims2yo1_1280 tumblr_mt7wwh7rdW1s1gc66o1_1280 tumblr_mtvoje7TgC1qz7b12o1_1280 tumblr_mu96jhnTlT1r5nmbpo1_1280 tumblr_muldjdskZo1sjbzjwo1_500 tumblr_mvwfo7IFmo1rtgmano1_1280 tumblr_mwyjp3nNwL1s9yvwso1_400 tumblr_mxrts8FIcC1qetzouo1_400 tumblr_mxwi83EgKA1s1gc66o1_1280 tumblr_mz86vdFpou1qk5bhro1_1280 tumblr_mzsfmr37aG1reh135o1_1280 tumblr_n0aiz2MeDz1sk0c87o1_1280 tumblr_n1f9c3CuDK1qz7b12o1_1280 tumblr_n2ark4pTTr1rs4ej4o1_1280 tumblr_n2f8fy02al1s1gc66o1_1280 tumblr_n3dlwfp7QQ1sansrfo1_1280 tumblr_n5mautd85K1tw2cg7o1_1280 tumblr_n6ca3d23GR1s1gc66o1_1280 tumblr_n6eokwPyVy1s1gc66o1_1280 tumblr_n6irxa6s0S1s321edo1_1280 tumblr_n6kitv0fy81rrvgobo1_1280 tumblr_n8ez42jQBj1tg1fe2o1_500 tumblr_n8tdis4dkD1s404hro1_1280 tumblr_n9drbpjbtt1st77jqo1_1280 tumblr_n11w7uo55u1s1gc66o1_1280 tumblr_n67uvoStp61r0qx9qo1_500 tumblr_n79puaEnpg1srxwx9o1_1280 tumblr_n141rvFdvf1sunobpo1_400 tumblr_n430weX6nA1s404hro1_1280 tumblr_n689obmKhC1s1gc66o1_1280 watermark

 

YOUNG GUNZ

_ljo49kjlcR1qcbnafo1_500 _lkkrbiEF5O1qgnfedo1_500 10289804_287466438095546_4262617049050079918_n 10378011_298773610298162_3784756134064494376_n 10441959_296360563872800_8533353965306454133_n 10446717_297545553754301_6673060430973272343_n 10565059_311831445659045_7397513574535288761_n A_day_in_venice_beach_flexing_at_muscle_beach_golds_gym_and_stuff cover cover2 cover3 cover4 Front_June11th jb09 jeremy-corbitt_a joseph rakich sam-schrader_b teen_muscle_morph_3_by_theology132-d7bdonu teen_muscle_morph_7_by_theology132-d7j374s tumblr_lzqugheTqg1r9bk81o1_1280 tumblr_m1myoxhUVx1rpwlago1_1280 tumblr_m39h04iLHd1r1rwbmo1_1280 tumblr_m84syzKpIU1rckgrso1_400 tumblr_m873g9FWNW1rckgrso1_500 tumblr_ma94kvqD5i1r1t9veo1_1280 tumblr_mb4bxhR0801rckgrso1_500 tumblr_mdne0rA7rZ1r46g1go1_400 tumblr_me8ynogdoh1rtsa3qo1_1280 tumblr_mebdi6JBWS1rhl19ko1_1280 tumblr_mejahwwM4J1r8cnw7o1_1280 tumblr_mftdscjQRo1rmjd3no1_500 tumblr_mgg5tpEPfl1qj5m58o1_400 tumblr_mgno0xS8t61qk5bhro1_1280 tumblr_mhj5cr6edz1qk5bhro1_1280 tumblr_mip2zsVWKk1r46g1go1_500 tumblr_mln3jkdxxM1rrvgobo1_1280 tumblr_mln3jkdxxM1rrvgobo3_1280 tumblr_mma1visE1u1s1gc66o1_1280 tumblr_mms0r1iDfk1rdkxsio1_1280 tumblr_mmvzrxNMlz1s1gc66o1_400 tumblr_mnzr9gJKfR1s1gorgo1_1280 tumblr_modkmdD44C1spm8q0o1_1280 tumblr_mp61giPBph1sy2tlco1_1280 tumblr_mptk56gcGY1s1gc66o1_1280 tumblr_mq5j4rdhJd1rhl19ko1_1280 tumblr_mqiy722gJb1r854wxo1_1280 (1) tumblr_mr3d3z4OTi1qgzh68o1_500 tumblr_mrfv1pw61q1s1gc66o1_1280 tumblr_mrvlc8u3kd1sg1zfbo2_1280 tumblr_mty1lrec2H1ru4pgxo1_500 tumblr_mu49ozEE2u1sifxt3o1_1280 tumblr_mvnzllhlxl1rgnlw9o1_1280 tumblr_mw0erhjEny1rezkm7o1_1280 tumblr_mw1r6v8Gq91s1gc66o1_1280 tumblr_mwouc3z5FR1six5o1o1_400 tumblr_mxau0ekAkG1qb6dqoo1_1280 tumblr_my8wsiqfq21rgnlw9o1_1280 tumblr_my9mfybLse1s5s4xeo1_1280 tumblr_myjl4rDZDZ1s1gc66o1_1280 tumblr_myof6z8tN21s7rn89o1_1280 tumblr_mzandopjEm1rdn3tvo1_1280 tumblr_mzj5crxfk31reh135o1_250 tumblr_mzre2vT3p41qgzh68o1_500 tumblr_n1l4wb6Tdm1rfqc7qo1_1280 tumblr_n2g6j8vFSf1sifxt3o1_1280 tumblr_n2hzvwIpu71t0mdhso1_1280 tumblr_n2yvgxX6CP1s4t6zbo1_500 tumblr_n4ign5PCkm1qkgwhmo1_500 tumblr_n4q9wdLapZ1qk5bhro1_1280 tumblr_n5a9l6CvhF1rs4ej4o1_500 tumblr_n5edekesPc1qz7b12o1_1280 tumblr_n6d8dliZMT1r09a89o1_1280 tumblr_n9cs2y2ssf1r09a89o1_500

Entries for the 2015 videos is now open and closes 1 Aug 2015.

Happy Training! Cheers…

Gert Louw

 

free transformation program


Hey all you fitness folks!

 

 

On 20Sept I will do a fitness photo shoot and had to re-align my normal cutting diet to achieve a contest ready body at 3% bodyfat for that day.

So here I will give you a quick breakdown as to the key factors that changed for this “Contest Prep Diet” vs. my normal cutting diet regime.

For those that think a waterpill or diuretic  will do the trick a day or two before the contest to bring body fat into acceptable parameters, please think twice.

A waterpill will most definitely get the water content down in the skin and that will help with a ripped look, but it will also get a lot of water out of the muscles that will make you seem flat, the last thing you want. Then off course it will place rather severe stress on the kidneys. Much safer ways is to make sure your diet is really in check to produce the results.

 

The key factors of a “contest preparation diet”:

Calorie controlled pre contest diet with 6 to 8 meals per day each containing a protein and carb content to protect muscles in harsh diet environment – preferably designed and monitored by bodybuilding diet coach. The fact that each meal MUST contain a protein helps in overall muscle hardness.

Crucial 4 liters water intake (no bottled or sparkling water – it slow down fat loss. Filtered water only) and for the last 4 weeks, severely limit salt intake – in all forms. (NO salt added to foods and be very beware of hidden added salts in processed food).

It is highly suggested that you re-align and recheck your diet and results at least every 3 weeks. Three weekly weight-in sessions and adjusting of calories for target goal depending on progress.

NO CARDIO! Cardio decrease muscle size. Especially in low-calorie contest prep diets, cardio immediately diverts energy to be derived from muscles because of semi-starvation diet (unless one is on anabolics) – on “off” days only 40 min walking allowed. The more pre contest cardio you do, the smaller your muscle size will be…full stop! Many people are of the viewpoint that cardio is the best fat burner. NOT IN A CONTEST PREP CUTTING DIET! You WILL loose a rather severe amount of muscle doing cardio. Your aim is now to preserve the muscle mass you have and divert all energy usage to your fat storage areas. This cannot be achieved via cardio.

Weight training must not be more than 75% of max and not longer than 45 minutes otherwise you will into a catabolic state and energy will be derived from muscles (since your body has limited energy resources). Your aim is to just protect muscle size and drop the body fat levels. Training at regular max levels is requiring waaay too much energy from the body and when that happens the body always tap into the muscles to provide energy.

It is crucial to drink a BCAA and L-Glutamine drink during training to keep the muscles flooded with protection against going catabolic.

Meal times for this cutting diet is extremely important, the more so the before and after training meals. You cannot skip or delay meals, that will result in a catabolic environment that will literally decrease your muscle size! EVERY 3-4 hours eat your meal containing a protein and carb source. Fruit is healthy but it has very little place in a cutting diet – it contains waaay to much fruit sugars.

Many serious athletes are scared to lose their hard-earned muscle during such a strict cutting diet (which unfortunately is a real concern even with the best structured cutting diet available) and later turn to anabolic cutting steroids to protect their muscle size while diverting all energy usage to the fat layers. Typically Anavar (cutting anabolic – oral) is used for 6-8 weeks duration period at 80 mg per day. (Some use Winstrol but the adverse effects on your liver is well documented plus it makes the tendons brittle and has been a culprit in many sports related injuries.) Although Anavar is fairly safe and will definitely give the user the edge, it is something you need to consider carefully.

Well, bombs away and I will checking-in just after 20 Sept 2014 to give you some proof on the pre-contest cutting diet results!

Gert Louw

 

gert

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