Tag Archive: diet


The DIRTY road too forcing fat loss

Now, we all wish there was this magic pill that would melt the fat away while we sit on the coach drinking our beer…

Reality is, there are a few “dirty” tricks one can apply to melt the fat away. Some of it will work by sitting on the coach and some of them would need a caloric restricted diet and training to work effectively. So either way there is hope for the coach potatoes wishing for a fat melting pill although it is a bit of a “dirty” road!

  • Dirty trick 2, 3, 4 and 6 will work for the coach potatoes.
  • Dirty trick 1 and 5 must have a caloric restricted frequent meal plan in place and a training system.

But ALL dirty tricks will work much more effective when they have a caloric restricted frequent meal plan in and a moderate to intense training system in place.

 

Please note – the fact that I discuss these “dirty” methods, does not mean I approve of any of it. Neither does it mean I am using it or have ever used it in the past!

This article is meant as an informational study into what last alternatives there are legal and otherwise to control weight for those not prepared to put in the effort with a healthy living and lifestyle. Knowledge is power and to suppress it simply because you disagree with what is being said is not a healthy road to enhance your knowledge base and understanding.

 

Now as you all know, I am not sponsored by any supplement company or brand out there and regularly shoot down overrated/worthless supplements so what I am saying here is unbiased and cutting to the bone.

On the subject of supplement companies, just about ALL the supplements claiming magical fat-loss and other fantastical claims are close to worthless. You will spend a lot of money for something that will make a very, very small difference. You should either just focus on your diet/training/core supplements to reach your goals and if you WANT to spend money on fat loss products then choose something that actually works and steer clear from marketing hype.

Those that think the golden path to fat loss is via cardio, well, in a caloric restricted environment the body very easily go into a catabolic state when doing cardio and such will burn more muscles away than fat! Even under the best scenarios cardio will ALWAYS limit muscle growth/size. So for those wanting some size, cardio is not a weapon but an enemy. With that said, if size is not at all on your agenda then cardio can be beneficial. But one thing you must understand is that losing muscle will mean less shape to your body, especially without clothes. If you want to look great you must have muscles – that IS what gives your body shape and nothing else.

The reason why I call these tricks “dirty”, is because with every one of these there are certain potential health drawbacks. So anyone considering them needs to educate themselves and apply the necessary wisdom to monitor their health and do it under a medical doctor’s supervision.

So back to the “dirty” tricks, here is the list:

 

1. Captopril – prescription required

Health risk level: low, Fat Loss ability: meduim

Dan Duchaine first wrote about the fat loss side effects of Capropril ( a cheap blood pressure medication) and brought the notion to the bodybuilding fraternity. The fat loss effects of Captorpril is well documented by medical studies.

The medical studies also show that Captopril had a slight anabolic effect on muscles with no virilization in women

The wonder about Captopril is that it seems to help one to lose fat in areas where one traditionally struggles to lose fat. However Captopril is not a short-term approach. It take months before it starts showing it’s true colors and usage should be longterm for optimal results.

 

How to take it?

If you suffer from hypotension (low blood pressure) you cannot take it.

25mg before bedtime (Mild diuretic and also makes one slightly sleepy.)

After you established that you are fine with the 25mg, dosages can be increased to 50mg before bedtime.

It is prescription medication so you must get it from your doctor.

A good stack with Capropril is Yohimbe at 10mg per day. It will increase the fat loss effects of Captopril.

 

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2. ECA stack – The ECA stack combines ephedrine, caffeine and aspirin in a predetermined ratio.

Health risk level: medium, Fat Loss ability: medium

It causes your body to target specific fat cells to be burned for energy, all the while raising your overall metabolic rate and suppressing appetite. Each ingredient in an ECA stack works with the next. Ephedrine works as a beta agonist and stimulates production of norepinephrine, as well as circulating it through adipose tissue. The caffeine and aspirin function to inhibit the body’s natural response to halt this cAMP production, thus prolonging the effects. If you want to take an ECA stack, review your medical situation with your health care provider before you begin. (It can raise your heart rate and blood pressure)

How to use ECA?

Consume ephedrine, caffeine and aspirin doses up to three times a day, and no more than four, in equal intervals. Slowly taper the dose upward as your tolerance increases. Begin at one dose each day, and add in the next dose every two to four days until you reach the full amount. Take the first dose immediately upon waking. Take each subsequent dose on an empty stomach, at least four hours after the previous one. Avoid taking too close to bedtime as it may interfere with sleep.

Repeat this process for up to eight weeks. Do not exceed this time without taking a break, as your body will gradually build up a tolerance to the ECA stack, and it will stop to work. To maximize the effects of ECA for both fat loss and energy, it is advised to take one to two days off each week to allow your receptors to recover and avoid adrenal fatigue.

Things You’ll Need

  • 25 mg ephedrine
  • 200 mg caffeine
  • 80 mg aspirin

  

3. Glucophage – also know as Metformin ER – prescription required (available on black market)

Health risk level: low, Fat Loss ability: low – medium

This is a very interesting medication. It is prescribed for type II diabetics.

Metformin works by promoting AMPK, which acts like an energy sensor in the body. When activated, AMPK does promote greater fat oxidation, but it also blunts muscle protein synthesis. In addition, some studies show that metformin in high doses many interfere with testosterone synthesis. On the flip side, animals provided with metformin live longer, thought to be due to better glucose control. Also, emerging studies show that metformin provides a significant protective effect against cancer onset, particularly lung and pancreatic cancers.The way it does this is by interfering with the activity of mTOR, which also happens to be a key player in muscle protein synthesis. – Jerry Brainum

Metformin seems to be only truly effective at dosages of about 2000mg per day. Less than that and the fat loss effects dissipate. The problem however is that not many people can stomach dosages above 1000mg a day. Upset stomach, runny tummy and feeling nausea’s.

It also seems to be less effective for fat loss purposes the more healthier the person is. The closer the person is to being diabetic (insulin resistant) the better fat loss effect metformin has.

However all considered it might be beneficial taking metformin simply for it’s amazing anti-cancer properties. This has been proven in a massive study including more than 180 000 people with significant reduced risk for cancer.

 

How to use Metformin

Start with 250mg tablet morning and evening after meals.

If no side effects increase to 500mg tablets morning and evening after meals.

This can be increased eventually to a max of 2 x 500mg tablets morning and evening after meals.

 

4. Clenbuterol – prescription required (available on black market)

Health risk level: medium-high, Fat Loss ability: medium

Clenburerol has been around for a long time and many Hollywood actors have used this as a trick to get body fat levels down.

Clenbuterol Hydrochloride is a powerful bronchodilator that is used to treat breathing disorders like asthma. Beyond treating breathing disorders, Clenbuterol is commonly used as a thermogenic. In fact, you will more than likely find more Clenbuterol use in fat loss plans than anywhere else. It is a very common fat burning tool used by many. It is a long-standing favorite among competitive bodybuilders and other physique athletes during contest preparation.

Clenbuterol should not be taken for long durations – it can harden the heart and also increase heart rate rather dramatically which makes it dangerous for anyone taking part in extreme fitness activities. But for short durations it can be a very effective fat burning tool. It is available as prescription in most countries, except the USA.

How to use Clenbuterol?

The preferred method of Clenbuterol is as follows: will last for 4-6 weeks and can be an excellent way to use it for the person who is only using it the last few weeks leading up to competition. The individual will start with 40mcg per day and increase periodically until he reaches the maximum desired or needed dose and will hold at the maximum dose the final 7-14 days of the plan. The increases in dosing will not be as dramatic as the two-week rotation schedule but stronger than the continuous plan. At this stage, if more Clen is still needed, the person will need to wait 4-6 weeks before beginning a new phase. This makes this type of use best for those who only need a short period of metabolic enhancement.

The maximum Clenbuterol dose will normally be 120mcg per day. Some may find 140mcg per day to be acceptable, especially some men, but no one should for any reason surpass the 140mcg per day mark if they are going to avoid cardiac damage. Regardless of the total dosing or plan of use you use, Clenbuterol use should be kept at no more than 16 weeks of total use. 16 weeks of total use per year should be your guide. For the person competing in more than one show per year at different stages of the year, we can make exceptions. However, this person should try to keep the total use as close to a 16 week total every 12 months as possible for safety reasons.

 

5. Primobolan (Methenolone Acetate) – prescription (available on black market)

Health risk level: low, Fat Loss ability: high (with very low caloric diet)

Although Primobolan (injections) will not in its own result in fat loss, the magic of it lies in the fact that it has an uncanny ability to protect muscle mass under very (!) low daily caloric intakes. So for those wishing to go on an extreme diet, Primobolan can protect the precious muscle mass while you melt the fat away. It is a prescribed drug for hiv+ patients experience severe muscle wasting which usually also occur during long bouts of very low caloric intake due to frequent diarrhea. It protects and even to some degree restore muscle mass under very low daily caloric intakes.

It is considered a banned substance, so be careful athletes!

However it is extremely mild compound with very little side effects.

Do you want my body transformation system for the over 40 guy customised for your body and goals? JUST CLICK HERE

How to use Primobolan?

The acetate version It must be injected once a day in the glutes – not for the faint hearted! (upper outside corner of the bum). But you want to fat to melt away, then you have to suffer the pain!

Recommended dosages:

MALES – standard male Primobolan doses will fall in the 100-150mg per day range, max 12 weeks.

FEMALES – the standard female Primobolan dosing range will be at 25mg per day, max 6 weeks. [However this is one of such compounds better left to men. Virilization risks are low for women but still a risk.]

Not to be used for longer than 3 months in men. It could have a suppressing effect on your natural testosterone levels and men could experience erection problems.

 

6. Somatropin/IGF/IGF1 LR3 – prescription (available on black market)

Health risk level: low, Fat Loss ability: high

Ok now we are straight into the territory of banned substances. But of all, nothing really comes close to the fat burning effect of HGH and related variants – IGF and IGF1 LR3.

Somatropin (pure HGH) is so effective in fat burning that it is the only considered medical approach to attempt to treat Lipodystrophy (fat accumulation at certain areas and around the organs) in HIV+ people.

Even as a banned substance HGH is remarkably safe to use. The biggest drawback is that it can increase growth rate of tumors. It does not increase your risk of tumors but if you have cancer growth it can increase the rate of growth dramatically. Apart from that it is actually very safe at recommended dosages.

By supplementing with Somatropin the benefits in-which may be obtained are truly great. Largely the benefits provided by Somatropin include but are not limited to (in order of max to min benefit):

Main benefits

  1. Increased Fat Burning
  2. A Leaner and Tighter Physique
  3. Increase Recovery Time
  4. Muscle, Joint and Bone Repair
  5. Increased Energy

Other “claimed” benefits (no study have clearly proven any of this)

  1. Healthier Skin (only after long periods of use)
  2. Age Reduction (staving off the effects of age – only after long periods of use)
  3. Decreases Stress slightly
  4. Improved Focus & Clarity of Thought

Based on the benefits that are in almost all cases guaranteed to occur the most obvious question is why wouldn’t you supplement with this amazing hormone? When we begin to look at the aspects revolving around side-effects then the question becomes obvious yet again, as side-effects are in almost all cases non-existent when Somatropin is used responsibly.

Somatropin is not only side-effect friendly it is in almost all cases very well-tolerated in both men and women; a claim not too many hormonal compounds can make and a claim no hormonal compound can make to the extent of Somatropin. Nevertheless, there can be negative adverse side-effects; although rare they will be highly dose dependent, meaning, those who take too much will be more susceptible to such affects. Such side-effects may include:

  • Water Retention
  • Bone Growth
  • Carpal Tunnel Syndrome
  • Tingling of the Hands & Feet
  • Unwanted Intestinal growth

While slight water retention is the most common and tingling is very common in performance enhancing level doses, bone growth and carpal tunnel are only concerns when such doses far exceed personal responsibility.

Somatropin and all its variants are VERY expensive. Black market options are drastically cheaper but can be counterfeited, so be carefull and know your brands. In any case this seems to be the playground of the Hollywood stars!

 

How to use Somatropin

For women a dosing of 1 to 2iu per day is all they need for optimal results. For the average man, 4iu per day will prove to be the perfect dose, providing all the metabolic benefits and muscularity and healing attributes associated with it. Somatropin should be used 1 month on followed by one month off and repeat if necessary. Do not use on a continuous basis since this can increase the risk of unwanted intestinal growth.

 

Other options

DNP – If you ever hear of DNP – skip that page…you play Russian roulette with your life by using it!

Nolvadex – (and other anti-estrogen drugs) are temporary measures to get water levels down but do not have real fat loss abilities.

Insulin doping – this is downright dangerous and should be avoided at all costs. Yes, some bodybuilders reach massive success by performing this successfully but the risks by FAR outweight the potential fatloss and muscle growth benefits…in any case in a sane person’s mind! This is the quickest way in becoming a Diabetic I (insulin dependant for the rest of your life, plus one wrong move calculating the injection protocols and the bodybuilder can be dead within 24 hours)

Thyroid hormones (T3 and other related hormone treatments) – have proven to be mildly effective at best.

 

Conclusion

Well as you see this article hold true to the ‘dirty” side of fat loss. The next step beyond these “dirty” tricks is an operation removing some of your intestines to limit food absorption. So if you want to stay out of hospital, this approach is probably your last call in getting the fat down in a dirty way!

These may seem extreme but can produce real results unlike all the hundreds of fat loss supplements with all their fantastical claims which are close to worthless and will cost you and arm and leg.

Of course there is a simple solution to all – a balanced caloric controlled diet (based on a frequent meal system) combined with a moderate to serious training regime. We are not created sedentary beings. God made us active beings and the moment we become coach potatoes the fat will (!) come rolling in!

 

Wish you all happy training!

Cheers

Gert Louw

gert15

A killer 6-pack in 90 days!

Click here to view video “Program for washboard abs in 90 days

 

How many times have you heard similar slogans and the only requirement was this or that supplement that will do the trick, or a simple exercise that is supposed to produce magic results.

In this article I will tell you how to get that coveted 6-pack in 90 days BUT one thing you need to understand, there is NO magic pill that will ever produce a 6-pack (not even anabolics can do it alone!) and there is no single exercise that on its’ own can give you a 6-pack.

You will see that I said, “90 days”. There is a very good reason why. 90 Days is a period in which the body can actually make a visible difference in muscle-building and fat loss with the necessary skill applied.

To get that coveted 6-pack you need to do two major things:

  1. Build the ab-muscles to increase in size (enlarge the peaks and valleys).
  2. Decrease the fat layer covering the abs while feeding the muscles for growth.

cutting

So let’s get down to business…

How do you build the muscle of the 6-pack in a 90 day period?

  • The abs (and calves) are of a different muscle fibre type that get stimulated for growth with more frequent training than the other muscles groups and also at a higher rep range per set.
  • For just about all the other muscles you will perform (for muscle growth) about 8 reps per set. For abs we are talking closer to 25 reps per set.
  • Other muscles will generally be trained once a week intensely. Abs can and for the purpose of this discussion must be trained up to 3 times a week intensely, typically Monday, Wednesday and Friday.
  • Forget about fancy moves, stick to proven fundamental exercises that build muscles. One word here – CRUNCHES! There is NO other ab exercise that stimulates the 6-pack growth like the crunch. Various forms of crunches exist, ie: exercise ball crunches, legs in air crunches, crunch bench, etc…

 

About CRUNCHES 

The purpose of a crunch is to contract the muscles of the abs really intensely. When performing any type of crunch, you need to lift the shoulders and upper body just slightly and crunch with the abs. You need to focus the abs so hard at the crunch that you feel pain. If the abs do not start paining after a couple of reps you are NOT doing the crunch correctly. Very few exercises deliver the intense pain the crunch delivers and 99% of people do it wrong because they don’t like the pain. A saying from one of my favorite movies is: “Life is pain princess. Anyone tells you differently, well they are lying.” So suck it up and do it. If you really want that 6-pack you will learn to LOVE that pain!

Here follows your plan of attack for growing the ab muscles:

 

upper-body-crunchesimagesimages (1)exercise ball ab crunches

 

The above is all different versions of the crunch. The crunch focuses on the ab area but not the obliques.

To get the obliques to stand out it is usually just a matter of putting in a slight twist with the crunch, alternating between the two sides.

A dedicated oblique exercise is the following – RUSSIAN TWIST:

ath_todd_duffee_medicine_oblique

This can be done with a medicine ball or holding a weight. However when this move is performed your technique must be perfect or you can hurt your back. Keep the abs contracted and stop the move with your abs and core and not the back or other muscles.

The last ab exercise of note that works the ab to the core and WILL make the abs ache for at least two days is LEG THROWS, yep, good old-fashioned leg throws. Your training partner must throw the legs straight down with force and to either side without you knowing where he is going to throw it.You are not allowed to touch the ground. (If you don’t have training partner, try and find someone to help you with this, I consider it an important aspect of developing impressive abs.)

leg throws

These are the three types of ab exercises to stimulate growth.

Your training must be as follows – Monday, Wednesday and Friday you must do an ab session consisting of:

  • 4 sets of 25 reps of CRUNCHES (any form of crunch)
  • 4 sets of 50 reps LEG THROWS.
  • 3 sets of 25 reps RUSSIAN TWIST with weight.
  • 3 sets of 25 reps of CRUNCHES (different variation)

 

You doing this consistently for a 90-day period and you WILL stimulate the abs for growth. But now come the even bigger part of the trick!

No matter how good you train and stimulate the abs for growth, if you do not feed the body now correctly NO GROWTH WILL OCCUR!

The Diet is critical for 2 reasons

  • To feed the muscles to grow (after they were stimulated for growth by the exercises).
  • To cut down the fat layer on the tummy. If the fat layer on the tummy is more than 12%, no matter how good those abs are, they will be covered by an invisible cloak!

 

Now, how do you cover the above two points? Well, I can refer you to a serious diet structure specialized for this kind of deliverable, but instead I am going to make it easy for you.

Stick to these basic simple diet rules and you WILL see results:

  1. You must eat 7 small meals per day – evenly spread out from point of waking to point of going to bed.
  2. Each meal must contain clean protein, low GI (Glycemic Index) carb and some veggies – generally fist size portions.
  3. You must drink a BCAA and L-Glutamine shake during training to prevent muscles going catabolic.
  4. You must drink a WHEY shake and L-glutamine with banana after training – immediately (replace one meal)
  5. You must get at least 3 tablespoons of salt free, sugar-free peanut butter in per day – this is critical to keep your hormone levels healthy!
  6. You must drink 4L (1.05 gallon) of water per day.
  7. Alcohol only once a week and not more than 500ml of wine (2/3 of a bottle). No carbs at meal when drinking alcohol.

 

As easy as that! 90 days later and that 6-pack will be rather impressive!

Regarding genetics – I’ve never met a person that was unable to increase muscle size by following growth principles (including right diet, etc…). The abs are like any muscle, when sufficiently stimulated they will grow if fed correctly!

Last point…

Although the above plan will deliver 6-pack results, that body is going to look all the more impressive with not just a 6-pack but broad strong shoulders, deep chest, muscled biceps, strong legs and a v-back. Make this an opportunity not just to get that 6-pack in 90 days but an impressive body from head to toe!

 

Interested in my online coaching? Here are the systems available: ONLINE COACHING

 

Wish you all happy training! Cheers

Gert Louw

www.gertlouw.com

gert3

Water controlling APPETITE & SPEED UP FAT-LOSS

Various studies have found that water intake have a significant impact on suppressing appetite and speeding up fat-loss.

Although drinking water just before, during or immediately after eating might have a negative effect on food and nutrients absorption, there is some evidence that drinking water before or during a meal may help aid weight loss when used in conjunction with a calorie-controlled diet.[1]

GertLouw15Large

Drinking water prior to each meal may actually help in appetite suppression. Although this was believed to be the case for many years by dieticians, it was only recently that the approach was subjected to a scientific randomised controlled trial to see how much effect it had:

  • A 2008 study concluded that drinking water is associated with weight loss in overweight dieting women independent of diet and activity.[2]
  • A 2009 study concluded that consuming 500ml water prior to each main meal (combined with a hypocaloric diet), leads to greater weight loss than a hypocaloric diet alone in middle-aged and older adults. [16]
  • A 2010 study concluded that people who consumed two cups (500 mL) of water right before eating a meal ate between 75 and 90 fewer calories during that meal.[3]
  • A 2011 study conducted on middle-aged and older adults (aged ≥40 years) given 500 mL 30 minutes before meal 3 times daily for 12 weeks found that the individuals lost 2 kg body weight compared to the control group.[6]
  • A 2013 study conducted on adults 18-23 concluded that when they were given 500 mL given 3 times daily for 8 weeks they lost body weight.[7]

 

Water controlling BASE METABOLIC RATE

Various studies have found that water intake have a significant influence on the bodies base metabolic rate, the rate at which the body burns energy.

  • A 2011 study conducted on obese children concluded that water drinking on resting energy expenditure was significant.[4] Pediatricians agree that hydration in children may be optimal only in breastfed infants.[5]
  • Another study found that drinking 500 ml of water increased metabolic rate by 30% after 30-40 min with a total thermogenic response of 100 kJ (24 kcal). About 40% of the thermogenic effect originated from warming the water from 22 to 37 °C.[9]
  • However, a later study in 2006 states that approximately 500 mL 3 °C cold water caused only increase in energy expenditure by 4.5% for 60 minutes.[10]
  • Michael Boschmann, MD, and colleagues from Berlin’s Franz-Volhard Clinical Research Center tracked energy expenditures among seven men and seven women who were healthy and not overweight.

After drinking approximately 17 ounces of water, the subjects’ metabolic rates — or the rate at which calories are burned — increased by 30% for both men and women. The increases occurred within 10 minutes of water consumption and reached a maximum after about 30 to 40 minutes.

The study also showed that the increase in metabolic rate differed in men and women. In men, burning more fat fueled the increase in metabolism, whereas in women, an increased breakdown of carbohydrates caused the increase in metabolism seen.

The researchers estimate that over the course of a year, a person who increases his water consumption by 1.5 liters a day would burn an extra 17,400 calories, for a weight loss of approximately five pounds. They note that up to 40% of the increase in calorie burning is caused by the body’s attempt to heat the ingested water.

 

Water controlling DIET BEHAVIOUR

Research by Barry Popkin et al. has shown that people who drink lots of water eat more vegetables and fruits,[11] drink fewer sugary carbonated beverages, and consume fewer total calories.[12] The reason for drinking less sugary beverages would likely be that the increased water substitutes for them in the diet, quenching the thirst so that the person does not feel as much need to drink sugary beverages.

Increased water consumption, or replacement of energy-containing beverages with energy-free beverages,[13] or consumption of water-rich foods such as fruits and vegetables with a lower energy density,[14] may help in weight management.

 

Other water benefits

Apart from above significant fat-loss aspects of higher water intake, water adds to the following in the body:

  • Smoother bowel movements and less constipation.
  • Better muscle tone – the less dehydrated the muscles the better they can function and the fuller they look.
  • Water helps clean the body from waste. Healthy amounts of water will decrease colon cancer, breast cancer and bladder cancer by 70%!.
  • Water plays a significant role in kidney health. Higher water intake lessen the pressure on the kidneys especially for the bodybuilder taking in excess food and supplements.
  • Healthier skin, teeth, bones and joints.

 

How much to drink?

Everyone is preaching 8-10 glasses per day. However, there is no real science behind it. From experience by dietitians and the bodybuilding community, it is suggested not less than 4L water per day for men and 3L water per day for women. However bodybuilders should, due to the higher protein and supplement intake, drink closer to 6L water a day to make sure proper hydration for training and kidney health. Less than these suggested amounts and the body tends to hold back water.

 

The following extract from an article by Ron Kosloff:

 

Stay away from soda pop, an almost lethal poison. Listed below are several reasons why:

  • To clean a toilet, pour a can of cola into the toilet bowl and let it sit for one hour, and then flush clean.
  • The carbonic and phosphoric acid in cola removes stains from vitreous china. To remove rust spots from chrome car bumpers, rub the bumper with a rumpled-up piece of aluminum foil dipped in cola.
  • To clean corrosion from car battery terminals, pour a can of cola over the terminals to bubble away the corrosion. (One at a time, though – don’t electrocute yourself!)
  • To loosen a rusted bolt, apply a cloth soaked in cola to the rusted bolt for several minutes.
  • To remove grease from clothes, empty a can of cola into a load of greasy clothes, add detergent and run through the regular cycle. The cola will help loosen the grease stains. It will also clean road haze from your windshield.
  • The active ingredient in cola is phosphoric acid. Its pH is 2.8. It will dissolve a nail in about 4 days. Phosphoric acid also leaches calcium from bones and is a major contributor to the rising increase in osteoporosis and arthritis.
  • To carry cola syrup (the concentrate), commercial trucks must use hazardous material placards reserved for highly corrosive materials.
  • The distributors of cola products have been using it to clean the engines of their trucks for about 20 years!
  • In many states in the U.S., the highway patrol carries two gallons of cola in their vehicle to remove blood from the highway after a car accident.
  • You can put a T-bone steak in a bowl of cola and it will be gone in two days.

 

WHAT’S IN OUR DRINKING WATER?

Dr. Kurt Donsbach, shared with me, many years ago, that half of the heart attacks and cancers in America are caused by our drinking water.

Drinking water contains toxic levels of chlorine and fluoride. Chlorine attacks organic matter. What are you made of? Organic matter. Our drinking water is so polluted, it’s scary. Dioxins, E.coli, PCBs, DDT, human waste, trihelamethanes, just to name a few, are in our drinking water. Then add to that the conglomeration of our industrial pollutants.

It’s a fact that all of our oceans are polluted today. When PCBs and dioxins are found in the fat cells of walruses in Antarctica and the South Pole, we must realize that the whole world is now polluted.

Our lakes are polluted and are loaded with Methyl Mercury, which is a very toxic poison, so it’s not very funny that they put it in your teeth fillings. The American Dental Association continues to tell us that this is not true, but metal poisoning, we now know, causes diseases.

The main reason that chlorine is added to our drinking water is to kill bacteria and it ends up killing us! In Europe, they never use chlorine, they use oxygen purification and deionization or they use ozone purification.

Some years back, a myth was created that adding fluoride to the water would prevent tooth decay. Fluoride is a toxic chemical that is painted on children’s teeth, and, among other things, is responsible for causing cancer. The man who heavily promoted fluoride when it became law, Dr. Faulkes, passed away a few years ago. On his deathbed, he expressed great regret and said that he was sorry he ever told people to use fluoride.

Both he and Dr. Hardy Limeback from Canada had been significant promoters of fluoride and have both issued apologies concerning their support of fluoride. They stated that they did not accurately check the opposing scientific date before speaking out of behalf of fluoride. They were just not properly informed. So why do we use it?

“SOME YEARS BACK, A MYTH WAS CREATED THAT ADDING FLUORIDE TO THE WATER WOULD PREVENT TOOTH DECAY.”

When aluminum is produced, the by-product is tremendous amounts of synthetic fluoride. Since chemical and aluminum companies were spending thousands of dollars to dispose of it, why not market it to municipalities to put in the water? So, they ended up selling a poison, and at a profit. I was born with a low thyroid function and I spent a lot of time swimming at the local high school with a pool that was loaded with chlorine.

This lowered my thyroid function even more. If it weren’t for nutritional doctors, supplementation, glandular therapy and purging heavy metals from my body, I probably would have had to have my thyroid removed. Never take synthetic hormones for your thyroid!

When you do this, it displaces the natural nutrients that nourish the thyroid, for example:tyrosine, Vitamin E, essential fatty acids, protein, and manganese. Synthetic hormones actually destroy the thyroid. Chlorine and fluoride are called halogens and act as synthetic hormones. Iodine is the number one nutrient for your thyroid. What halogens do is displace iodine in your thyroid and push it out and then mimic it in your thyroid.

Therefore, you end up with chlorine and fluoride deposits in your thyroid and you can become very unhealthy. I am affiliated with a clinic here in Michigan and the Naturopathic doctor there says that people routinely come to him with poor thyroid function. My friend, Dr. David Jantz, using CRA, will diagnose their health issue as poor thyroid and they’ll say, “No, I went to a medical doctor and he did a blood test and my hormone levels are normal.”

That’s due to the fact that chlorine and fluoride have displaced the hormones and they’re floating around in your blood stream so the medical doctor and the chemist will read that your levels are appropriate when, in fact, the hormones are not in the thyroid to do the job that they were meant to do. Look around at the obesity and the hair loss and the problems we’re having today with low thyroid function.

IS ANYTHING SAFE TO DRINK?

DEHYDRATORS TO AVOID

  • commercial tea
  • coffee
  • beer
  • wine
  • distilled spirits
  • soda pop
  • white sugar
  • white rice
  • white flour
  • hydrogenated oils
  • antibiotics
  • most prescription drugs
  • chlorinated water, etc.

The question becomes, what should we drink? Never drink distilled water. Distilled water is cooked water, it’s depolarized and all the minerals are removed. So when you drink distilled water, it acts as a vacuum and, while it will pull out toxins, it will pull out everything good too.

Drink good reverse osmosis water or deionized water or good spring water that’s tested as pollutant free. You should add either colloidal minerals or Celtic sea salt to your regimen everyday. As I mentioned before, our soil is depleted of half the minerals.

There are 92 minerals in the world, micro, macro, trace, and rare earth, and they are gone due to factory farming, so you have to put minerals back into your own body. Mineral depletion in the United States is paramount. Everyone suffers from a lack of minerals. The people that don’t are the people that supplement.

Remember that in 1936 the government told us that we were missing over 22 minerals in our soil; today it’s over 45. You must take a complete mineral like colloidals or Celtic Sea Salt. People ask me how much water to drink daily. Ah, that is the question of the day, which you and only you might answer.

A decent rule of thumb is that you should drink when you are thirsty, how’s that? The same goes for food, eat when you are hungry. Your body is extremely smart isn’t it? When you do drink, just sip small amounts throughout the day, between meals, of course. Don’t drink large amounts at one time or you will just urinate it out, like big beer drinkers do.

Overhydrating is extremely taxing on your body. If you participate in sports, your perspiration and mineral loss will dictate the amount, but sip it slowly. A decent, accurate test for dehydration is when you take the thumb and index finger of one hand and you pinch a portion of the skin on the top of your other hand, pull up and then let go. If the skin snaps back to a flat position, you are well hydrated. If your skin is very slow to return to a flat position, you are dehydrated.

Always remember how important your thyroid is and have a doctor check it! If you wake in the middle of the night, drink a small amount (8 oz) of good, healthy water. Remember to consume water throughout the day.

When you are in the hospital for dehydration, you are given minerals and water for hydration, but you aren’t told that.

Some medical doctors will tell you that, if you are dehydrated, you should drink 8 to 10 glasses of water a day, but they don’t tell you to take macro and micro minerals. We now know that if you don’t have the 92 minerals found in the world, you won’t have hydration of the tissue.

 

Wish you all happy training!

Gert Louw

GertLouw13Original

 

References

  1. ab“Pre-meal water consumption for weight loss”Australian Family Physician42 (7): 478. July 2013. PMID 23826600.
  2. Stookey JD, Constant F, Popkin BM, Gardner CD (November 2008). “Drinking water is associated with weight loss in overweight dieting women independent of diet and activity”. Obesity16 (11): 2481–8. doi:1038/oby.2008.409PMID 18787524.
  3. http://www.sciencedaily.com/releases/2010/08/100823142929.htm
  4. Dubnov-Raz G, Constantini NW, Yariv H, Nice S, Shapira N (October 2011). “Influence of water drinking on resting energy expenditure in overweight children”. International Journal of Obesity 35 (10): 1295–300. doi:1038/ijo.2011.130.PMID 21750519.
  5. Manz F (October 2007). “Hydration in children”. Journal of the American College of Nutrition 26 (5 Suppl): 562S–569S. doi:1080/07315724.2007.10719659PMID 17921466.
  6. Dennis EA, Dengo AL, Comber DL et al. (February 2010). “Water consumption increases weight loss during a hypocaloric diet intervention in middle-aged and older adults”Obesity 18 (2): 300–7. doi:1038/oby.2009.235PMC 2859815.PMID 19661958.
  7. Vij VA, Joshi AS (September 2013). “Effect of ‘water induced thermogenesis’ on body weight, body mass index and body composition of overweight subjects”Journal of Clinical and Diagnostic Research 7 (9): 1894–6.doi:7860/JCDR/2013/5862.3344PMC 3809630PMID 24179891.
  8. Muckelbauer R, Sarganas G, Grüneis A, Müller-Nordhorn J (August 2013). “Association between water consumption and body weight outcomes: a systematic review”. The American Journal of Clinical Nutrition 98 (2): 282–99.doi:3945/ajcn.112.055061PMID 23803882.
  9. Boschmann M, Steiniger J, Hille U et al. (December 2003). “Water-induced thermogenesis”. The Journal of Clinical Endocrinology and Metabolism 88 (12): 6015–9. doi:1210/jc.2003-030780PMID 14671205.
  10. Brown CM, Dulloo AG, Montani JP (September 2006). “Water-induced thermogenesis reconsidered: the effects of osmolality and water temperature on energy expenditure after drinking”. The Journal of Clinical Endocrinology and Metabolism 91 (9): 3598–602. doi:1210/jc.2006-0407PMID 16822824.
  11. Popkin BM, Barclay DV, Nielsen SJ (December 2005). “Water and food consumption patterns of U.S. adults from 1999 to 2001”. Obesity Research 13 (12): 2146–52. doi:1038/oby.2005.266PMID 16421349.
  12. Stookey JD, Constant F, Gardner CD, Popkin BM (December 2007). “Replacing sweetened caloric beverages with drinking water is associated with lower energy intake”. Obesity 15 (12): 3013–22. doi:1038/oby.2007.359PMID 18198310.
  13. Dennis EA, Flack KD, Davy BM (December 2009). “Beverage consumption and adult weight management: A review”Eating Behaviors 10 (4): 237–46. doi:1016/j.eatbeh.2009.07.006PMC 2864136PMID 19778754.
  14. Rolls BJ (July 2009). “The relationship between dietary energy density and energy intake”Physiology & Behavior 97 (5): 609–15. doi:1016/j.physbeh.2009.03.011PMC 4182946PMID 19303887.
  15. Sichert-Hellert W, Kersting M (December 2004). “Home-made carbonated water and the consumption of water and other beverages in children and adolescents: results of the DONALD study”. Acta Paediatrica 93 (12): 1583–7. doi:1111/j.1651-2227.2004.tb00847.xPMID 15841765.
  1. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2859815/

Starting of cutting phase

Hi everyone,

The past 10 months was an incredible period of adding size and muscle to my body and have exceeded my previous best size with a good margin.

I am at the end of my building phase and my stats are: 1.75m, 91kg and about 9-10% body fat.

This is how I look at the end of my building phase:

 

Click here to view video “Start of strongman cutting phase”

 

I am starting my cutting phase on 20 July 2015 and it will continue for 3 months. The target is a level of 5% body fat.

A photo shoot and video shoot will be done at the end.

As you all know, my cutting phase is where I never train to failure but use lighter weights (anything from 20% to 40% lighter) and do higher reps per set (12 – 20 reps).

Very little rest in between sets and many superset exercises. The idea is a combination of resistance training with a degree of cardio involved (due to lighter weights and higher reps).

The fact that training is never to muscle failure also means the tendons and joints now have a chance to recover and strengthen from the punishing period of the building phase where EACH set was to absolute muscle failure.

The focus during the cutting phase is to keep the muscle size at the same level and then manipulating the body fat to a very low percentage factor. This can be very difficult because most guys (and girls) put their bodies in starvation mode (due to too little calories) and as a result lose more muscle than fat. I am following a very specific process whereby I monitor the effect my diet had on my muscle and fat reserves every 14 days and then adjust the calories accordingly, to force the diet to burn fat and not muscle for energy. I thus make sure that I stay just outside of a starvation mode which eats into the muscle size.

Wish you all many blessings and much success with your training!

Gert Louw (51 y/o)

GertLouw18small

CARB CYCLING explained

 

Click here to WATCH video: “Carb Cycling explained

 

What is Carb Cycling? It is a method employed of alternating carbohydrate intake to break through plateaus and ease fat-loss.

With Carb Cycling you will alternate between high, medium and low carb days to manipulate hormones and increase the bodies fat burning ability while trying to hold on to your hard-earned muscle mass.

With carb cycling the body never goes into “famine” mode (an occurrence so often happening when too little carbs is consumed over extended periods. Such a famine mode usually results in severe muscle loss).

An interesting fact is that carb cycling is controlling the ghrelin hormone levels, the hormone responsible for feeling hunger. Because of this many people find carb cycling relatively easy because they do not feel hunger.

 

HIGH CARB DAYS – spike the insulin levels and fill the glycogen stores, firing up the metabolism and prevent a catabolic environment.

A dieter’s insulin levels needs to be spiked to reap the anabolic benefits of the insulin hormone. (insulin allows one to burn fat while protecting the muscle).

The low carb days can be very taxing on the body when training hard. But even with traditional carb restricted diets it has nearly the same effect. The big plus for the Carb Cycling is that the dieter can hold out one day of “starvation” with the knowledge of tomorrow he will feed carbs again.

 

Carb cycling is NOT considered a long-term solution but a short-term strategy to just help you break through plateaus or to get your body stage ready.

Many different methods of carb cycling exists.

The more common approach is a high, medium and low carb day – 3 days in a cycle. During all three days fat and protein consumption stays roughly the same with a slight increase in protein and fat on the medium and low carb days.

An example is 300g – 400g carbs on the high days and on a low day about 50g of carbs.

Also which must be noted here is that especially in first 2 weeks there should be twice as many high and medium carb days than low carb days. Typically something like this: high, medium, high, medium, low, high, medium, high, medium, low, etc…

After about 2 weeks you can go the normal high, medium and low days as a regular 3 –day cycle.

Some people shift their training intensity to be max on the high carb days but many others ignore this and train hard no matter if it is a high, medium or low carb day. Both approaches produce good results.

 

How to structure your approach?

HIGH CARB DAYS (divided into 6-8 meals)

  • 6 – 6.5g carbs for every kg bodyweight
  • 2 – 2.2g protein per kg bodyweight
  • 0.3 – 0.4g fat per kg bodyweight
  • Insulin must be spiked on the high carb days and thus high GI sugars best (sweets, fruit, etc…)
  • As the diet progresses in time you can experiment by dropping the GI content of the carbs to the lower end of the scale.
  • Perform the heaviest workouts on these days (back/chest/legs)

MEDUIM CARB DAYS (divided into 6-8 meals)

  • 2g carbs for every kg bodyweight
  • 5 – 2.75g protein per kg bodyweight
  • 0.3 – 0.4g fat per kg bodyweight
  • Typical muscle groups suited for these days: shoulders, abs, biceps, etc…

LOW CARB DAYS (divided into 6-8 meals)

  • 1g carbs for every kg bodyweight
  • 3 – 3.5g protein per kg bodyweight
  • 0.5 – 0.7g fat per kg bodyweight
  • Perform the lightest workouts on these days (preferably cardio)

Just some key notes

  1. Try and keep on all the days the majority of carbs before/during/after training.
  2. Water intake must be directly proportional to your amount of carbs. If you eat twice as many carbs you must drink twice as much water.
  3. Keep a journal and monitor the effects closely on your body in terms of high GI carbs and low GI carbs, how your body react to the amount of carbs, etc… This is by now way a fixed one for all solution and you need to carefully monitor and adapt the carb cycling to best suit your body.
  4. Carb Cycling is best done under close supervision of a skilled coach. It is not impossible to reach success on your own, but the slightest miss step might do significant harm. So educate yourself VERY WELL before venturing this route.

Wish you all happy training!
Cheers

Gert Louw

 

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Click here to view video “The 5 BIGGEST bodybuilding mistakes

My road to bodybuilding started after the age of 40. It took me nearly 6 years being older and wiser to learn from my mistakes. Now at over 50 I am in the best shape of my life. But very often I wish I had the knowledge I had now when I was in my 20’s.

For those who are prepared to listen to the people who have walked the path and put a lid on their ego’s, this info can be extremely valuable and can mean a serious reduction in time to reach a great body.

So here follows my list of the 5 biggest mistakes people (and me) made when you start out with bodybuilding:

Insufficient training intensity

The pro’s in any sport reach such a high limit because they do not just push their body to failure but they use their mind to force their body literally past it’s abilities.

If you think you are training to failure it is time to review. Use your focus and mind to force you further into the unknown to the very brink of your bodies and minds abilities. This is where serious growth occurs.

 Working through pain

If you think it is the “manly” thing to work through pain – WRONG! Especially in bodybuilding when pain is experienced it spells danger and you MUST listen to it and attend to solving or alleviating the problem. Tendon and joints issues do NOT disappear – it gets worse and can derail your efforts for months! The quicker you give attention to it the quicker it is solved and the quicker you grow.

 Bad technique or form

Many guys starting out think form is not that important and that you must just be able to lift or push the weight and all is good. This asks for injury but even worse than that you will find that you will struggle to isolate muscles and as such never achieve an aesthetic look. When you do an exercise focus to ONLY use the muscle exercised – keep your elbows / shoulders, etc, stable and prevent them from swinging to help lift weights. You MUST get a mind muscle connection and visualize just that muscle working with every rep.

 Not weighing food / counting calories

Your diet not in place you WILL fail. If you ever want to reach incredible shredded muscle heights you MUST weigh your food and count calories.

 Average standards

Do you for one moment think that any of the professional bodybuilders had mediocre standards driving them. You MUST reach for the stars and apply the highest standards possible. Arnold, Lou Ferrigno and Ryan Terry amongst others do not have magic genes. They did not accept average standards and simply MAKE IT HAPPEN.

I am over 50 now and my shape is better than most 20 y/o top bodybuilders. Simply because I refuse to employ average standards.

THE SKY IS THE LIMIT!

 

Wish you Happy Training

Gert Louw

gertx3

Click here to view video “Forcing fat-loss and keeping muscles

Forcing Fat Loss and keeping muscles safe – This is probably the most difficult part of any cutting/fat-loss diet.
With your aim to lose as much fat as possible, the error most people make is to pitch the calories too low for their body and as such create a “famine” environment which have certain very unwanted reactions in the body.
This “famine” environment result in a drastic amount of muscle-mass being lost amongst other things. In most scenarios this is much more than the actual fat you are losing. Many people say they do not care about this fact, but what they do not realize is that the muscle mass they carry plays a significant role in their bodies energy burning/metabolic rate. Muscle mass is one of the biggest factors in determining your base metabolic rate. Plus a body with little muscles will NEVER look as good as a body with good muscle mass – muscle give shape to a body. If you lose your muscle you might be slim but will always look floppy and shapeless.

Those interested in the program I’ve been following: available now fully customised on all levels, just for you. Every little secret, every hard-earned practical fact, every scientific study that actually support the (very) few supplements between all the thousand ridiculous advertisement claims have been filtered en incorporated into one system that MAKES A DIFFERENCE click here: https://gertlouw.com/my-transformation-secrets/

The best approach is ALWAYS (!) to pitch the daily calories consumed such, that you lose maximum fat and minimum muscle.

Now how does one do that?
The problem everyone is facing is the fact that not any two of our bodies are the same.

Our bodies reaction to the same amount of calories differ from person to person.

The following factors are just some of the reasons why:

  • Your past few years diet routines.
  • Your past few years exercise routines or lack thereof.
  • How frequently you eat meals and the sizes thereoff.
  • Your amount of muscle mass on your body.

Your age.
And many more…

So if you think you can grab a diet from a book or of the internet and plug-in to reach success – WRONG!
Here is a process that you can apply to adjust any diet to function optimally for your body.
In other words a process to align the calories consumed to allow your body to primarily burn fat and not muscle.

The process:
Start with a sample cutting diet (here is a rock solid place to start: http://gertlouw.com/2014/08/16/cutting-diet-challenges/)
Every 14 days you need to re-align the calorie amounts depending on how your body reacted in this earlier 14 day period.

The realignment process:
Weight yourself in on a scale
Fat calliper pinch measurements on abs, chest, shoulders, upper and lower arms, upper and lower legs, upper and lower back and back of neck.
skinfold-calipers1

All these measurements together paint a picture:
Should the scale be down but fat calliper readings stayed the same, it shows muscle loss and diet must be adjusted across the board with and 10% increase in calories. This must be done every two weeks until such time that the scale drops but fat callipers measurements dropped as well…this is called your sweet spot where your body is NOT in a famine environment but you feed it just enough to protect the muscles and start losing the fat reserves.
Should the fat calliper measurements show an increase and the scale increased as well, then you are consuming too much calories and must cut calories across the board with a 10% factor and redo above monitoring after 14 days. This must be done until such time that you hit the sweetspot.

AND NEVER EVER ALTER YOUR DIET WITH MORE THAN A 10% FACTOR IN CALORIES – this is asking for trouble. The body needs time to adjust.

skinfold-calipers1

Wish you all happy training!

Gert Louw

GERTFITNESS5b

Banting yourself into obesity!

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/medium 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:

https://gertlouw.com/2014/08/16/cutting-diet-challenges/

 

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

 

IMG_2354_Web_1920

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.

Those interested in the program I’ve been following: available now fully customised on all levels, just for you. Every little secret, every hard-earned practical fact, every scientific study that actually support the (very) few supplements between all the thousand ridiculous advertisement claims have been filtered en incorporated into one system that MAKES A DIFFERENCE click here: 

https://gertlouw.com/my-transformation-secrets/

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

5 SECRETS to a ripped muscle body

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?

Those interested in the program I’ve been following: available now fully customised on all levels, just for you. Every little secret, every hard-earned practical fact, every scientific study that actually support the (very) few supplements between all the thousand ridiculous advertisement claims have been filtered en incorporated into one system that MAKES A DIFFERENCE click here: 

https://gertlouw.com/my-transformation-secrets/

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:

cutting-diet-one (Click to open file)

This 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:

cutting-diet-two (Click to open file)


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:

cutting-diet-three (Click to open file)

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

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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

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

How do I start a body transformation from scratch?

Click here to watch the video “How to start a body transformation from scratch – for the novice”

 

I get ask by many guys how they should start out on this road of transforming their body.

They know what their end-goal is looking like, but the process just sounds and look very overwhelming, especially if you’ve never been into bodybuilding before.

So with this article let me help you to get it off the ground.

I am assuming you are starting from ground zero…very unfit coach potato with little to no weight training experience.

NOTE – FOR THOSE THAT WANT THE SAME SYSTEM I AM USING, HAVE A LOOK AT OPTION E (ADVANCED SYSTEM II) HERE: GERT LOUW’S TRAINING SYSTEM AND DIET CUSTOMIZED FOR YOU

Gert Louw at age 52:

 

Sure if you got the money, you can get yourself a personal trainer who will then guide you through the process – however, choose well, not all personal trainers are equal. In the very least, if his body does not look like your end goal body, stay away! You do not want someone with theoretical knowledge, u want someone who has the knowledge AND reached success!

But alas, most of us are not so fortunate to be able to afford a personal trainer.

The good news is that in the early steps (first couple of months) a personal trainer is really not a critical part. (and then after these first few months all you really need is a dedicated training partner with the same goals and dedication as you!)

The critical part is the fact that you have made the decision to change your life and to what degree you are ready to sacrifice your comfort levels to reach this success.

I don’t know you, but for this one time, tell yourself you’ve made this decision and gonna stick to it no matter what. Then be a MAN and show some dedication and perseverance!

OK, this is now week one, tomorrow is Monday and you want  to START!

Consider this…

CORRECT DIETING DETERMINES 80% OF YOUR BODY TRANSFORMATION SUCCESS.

CORRECT AND INTENSE TRAINING (AND NOT OVERTRAINING) DETERMINES 17.5% OF YOUR BODY TRANSFORMATION SUCCESS.

CORRECT SUPPLEMENTATION DETERMINES 2.5% OF YOUR TRANSFORMATION SUCCESS.

 

So, for now, forget about supplements and only focus on the correct diet and training. Supplements you should only consider once you have the training and diet well under your control.

 

WANT SOMETHING MORE ADVANCED & FULLY CUSTOMIZED?  The program I am following for the past 6 years, available now fully customised on all levels, just for you. before-and-after-dec2016Every little secret, every hard-earned practical fact, every scientific study that actually support the (very) few supplements between all the thousand ridiculous advertisement claims have been filtered en incorporated into one system that MAKES A DIFFERENCE click here: 

https://gertlouw.com/my-transformation-secrets/

 

How to approach the training:

MONTH 1

Train 4 days a week for first month: Monday, Tuesday, Thursday and Friday.  Rest on the other days or do moderate cardio for not more than 20 minutes.

On these days train with weights (resistance exercises) for not longer than 30 minutes.

During each training session do the following:

  • One exercise for biceps
  • One exercise for triceps
  • One exercise for pecs/chest
  • One exercise for shoulders
  • One exercise for back
  • One exercise for upper legs
  • One exercise for calves
  • One exercise for stomach.

Each exercise must consist of two sets of 12 reps. No resting between reps. 1 min resting between sets.

Use a light weight allowing you to comfortably do the 12 reps.

Each 7 days increase the weights by about 10%…very important rule, this allows the body and tendons to adapt to the new exercise and weights.

 

MONTH 2

Train 4 days a week for the 2nd month: Monday, Tuesday, Thursday and Friday.  Rest on the other days or do moderate cardio for not more than 20 minutes.

On each of these days train with weights for not longer than 40 minutes.

On each of the following day you must do:

MONDAYS

  • Three exercises for biceps
  • Three exercises for triceps

TUESDAYS

  • Three exercises for shoulders
  • Three exercises for trapezuims

THUSDAYS

  • Three exercises for pecs/chest
  • Three exercises for back

FRIDAY

  • Three exercises for upper legs
  • Two exercises for calves
  • Two exercises for stomach.

Each exercise must consist of two sets of 10 reps. No resting between reps. 1 min resting between sets.

Use a light weight allowing you to just-just complete the 10 reps.

Each 14 days increase the weights by about 10%…very important rule, this allows the body and tendons to adapt to the new exercise and weights.

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Stay with the same program but from month 3 start to increase the weight size to allow you to achieve muscle failure on the 8th rep in each set in your routine. From here onwards do only 8 reps per set and you MUST not be able to do 1 more rep after the 8th rep due to muscle failure! However (!), at this point I highly advise you signup to the ADVANCED SYSTEM II for a SERIOUS body transformation: https://gertlouw.com/my-transformation-secrets/

This is the KEY PRINCIPLE for muscle growth…failure on the last rep of each set!

But for those guys very tight on money who cannot afford the ADVANCED SYSTEM II, fear not. Here is a very basic but still surprisingly effective transformation training regime that will cost you nothing, just maybe a donation please? : http://gertlouw.com/my-transformation-program/

 

Regarding the execution of exercises and which exercises to choose:

Always do the compound exercises fist in a training session…this simply means it is an exercise that involved the most possible amount of muscles: bench press, shoulder press, squats, deadlift, barbell bicep curls. These are the core group exercises that sparks growth.

Look around in the gym, ask trainers and talk to those who got the muscles to show you on how to correctly execute an exercise – 99% of the guys would be very friendly showing you the ropes.

 

The DIET

This is a much simpler aspect and a basic plan can be laid down rather easily. Just remember….you will NOT grow if you do not eat for growth. You need to eat small balanced meals every 3-4 hours from waking up to the point of going to bed. The period just before and after training is also very important.

 

Diet

One thing I realized – I will not grow if I do not get my diet sorted correctly. Diet makes up easily 80% of muscle Building Phase success. I did not believe that in the past and paid hard penalties for wasted effort!

My diet is not a diet to lose weight without training. My diet will work great to lose unwanted weight but only with a dedicated and serious training routine.

This is just a sample. It can help you get started and may just be all you need to achieve success. However, each of us are different and body types and sizes vary…so if you have concerns, do more homework or best yet, see a sports doctor or dietician to design a muscle-building diet for you. However, I had GREAT success by following this basic diet structure.

 

Here an example of my typical dieting routine:

(note: 40g of whey protein shake can easily be exchanged with 6 eggs whites or 150g tuna in brine or 150g chicken fillet, etc…)

 

MEAL 1: UPON WAKING

whey protein

1 scoop (20g)

casein protein w/ water 1 scoop (20g)

 

MEAL 2:

oats w/ fat-free milk 1 bowl

honey 2 tbsp

 

MEAL 3:

egg whites 4

whey protein w/ 400ml water 1 scoop (20g)

apple 1 medium

 

MEAL 4 – 45min before training

whey protein w/ 400ml water 2 scoops (40g)

 

MEAL 5: POST WORKOUT

whey protein w/ 400ml water 2 scoops (40g)

banana 1 medium

 

MEAL 6:

casein protein w/ 400ml water 2 scoops (40g)

1 apple

 

MEAL 7:

steak chicken, or fish 150g

veggies or salad w/ 1 tbsp extra virgin olive oil 1 large serving

 

MEAL 8: BEFORE BED

500g of fat free cottage cheese

2 tablespoons salt free/sugar-free peanut butter

 

Here is a more advanced diet approach for a shredded look: 

Click here to view video: “Advanced cutting diet for a shredded look” 

 

More Diet Info:

Meal 1:
For extra calcium and protein, I sometimes mixed my shake with fat-free milk. However, water is cheaper. I never drank concentrated shakes. I used at least 400ml of water/fat-free milk.

Meal 2:
Oats and muscle-building go perfect together as a morning meal. Oats release their energy slowly throughout the day, so I won’t feel drained or experience hunger pangs. Substitutions: none really, nothing comes close to oats. Sometimes I used cinnamon over my oats. Be careful of the calorie count and do not exceed the calorie count of the oats.

Meal 3:
The 50g at this meal was a solid food protein. I was weary of bananas. They are excellent directly after working out, but due to their quick releasing energy, I want to avoid them at any other time. Substitutions: 50g protein = 4 medium size egg whites / small piece of chicken fillet/fish or beef fillet.

By small is meant about half a fist size. Although the yellow of an egg is healthy, the amount of calories it has due to its fat content makes it unsuitable for muscle-building purposes. At most I took one yellow and mixed it in with the 4 whites. But as stated, it’s best without.

Meal 4:
This I took immediately before working out. Substitutions: None

Post Workout:
Note this is the ONLY time I ate a banana. My body requires immediate energy after workout and a banana is excellent in providing it. Substitutions: The whey and glutamine cannot be substituted. However, the banana can be replaced by 200ml fruit juice, any flavor. Apple works great. But, a banana stays the number one choice.

Meal 6:
Substitutions: None

Meal 7:
Small evening meal with no starches, only veggies/salad and protein (fillet, chicken or fish – 150g). No butter and limited salt with veggies/salad. I used a liberal (2 spoons) amounts of extra virgin olive oil with salad/veggies.

Meal 8:
Substitutions: Although the casein protein powder is preferred, I sometimes ate 250g fat-free cottage cheese.

General Diet Points:

  • I did not eat starches after 6 p.m. That means no rice, pasta, bread, rusks, potato, etc.
  • The protein portion in the evening was a solid food and is typically the size of my fist in volume.
  • All the protein portions were fat-free. I chose chicken fillet, beef fillet or fish.
  • I was careful to use sauces over protein. It adds a lot of unwanted calories. I rather use herbs and spices liberally and things like squeezed lemon juice, basic gravy sauce. I also tried to cook the chicken in orange juice for a tangy change.
  • I allowed myself a large salad portion. But we are only talking basic salad here, no fancy stuff. Only green leafs, tomato, cucumber, gherkin, seeds, very little nuts and some parmesan shavings allowed. I used 2 spoons of extra virgin olive oil over salad. For a something different, I also used balsamic vinegar to taste. It goes especially nice with the olive oil.
  • Cooked and raw veggies were allowed.
  • Butter and salt were a taboo for me. However, over veggies I used a tablespoon of butter for taste purposes.

Critical Diet Points I Adhered Too:

  • I tried staying away from diet carbonated drinks and too much coffee (only 2 cups daily with fat-free milk and no sugar). Both these items act as a mild diuretic and means I will have to drink even more water to replace the water lost as a result. Plus the sweeteners used in diet carbonated drinks are questionable!
  • I NEVER skipped a meal. This is the #1 enemy for Building Phase muscles.
  • I never ate more than the suggested amounts, otherwise I would gain fat.
  • I never ate less than the suggested amounts or I would struggle to build muscle.
  • I ate my meals even if I felt full!
  • My meals were spaced between 3-4 hours apart.
  • I used NO alcohol during the week and weekends only one glass of wine or one beer per day. Alcohol is a big enemy of dieting and building muscles. Cutting it out completely is the best option.
  • I do NOT smoke. I cannot be successful at building muscles and continue smoking, the two oppose each other.
  • Sweets and chocolate: Sorry, I had none of these.
  • Cheat meal? Once per week (only one meal). I never stuffed myself (important), but had a sit-down meal and ate whatever my taste buds felt like including my favorite dessert.

Why did I use two different proteins powders?

  • Whey isolate is a quick releasing protein powder and perfect to use when my body requires an immediate uptake of protein.
  • Casein protein is used when I need a slow uptake of protein, such as while I am sleeping.
  • I tried to use trusted local (South African) supplements when I can, simply because they are cheaper than the imported ones.

Why so many shakes?

  • Well, simply to make my life easier. I did not have the time to stand for hours at night preparing the next day meals. But know this, solid protein sources are always preferred to protein shakes if you can manage the time. But I was careful not to replace my existing solid meals with shakes. The human body was not designed to live on liquids alone.

So after completing this 3 month intro approach you are now ready to start with a real serious body transformation system. CLICK the following link to get the ball rolling and signup for the customised and highly acclaimed ADVANCED SYSTEM II for the over 40 guy: https://gertlouw.com/my-transformation-secrets/

Conclusion

Remember – Each one who has reached body transformation success holds some truth. Use these recipes but keep on educating yourself and starting to mould it to make it your own unique winning recipe that suites you best.
Never change more than one aspect at a time before verifying that it works and only then introduce another change.

It is a battle of the mind and wills…but we each has but ONE life to live…and we need to make it the BEST life we can!
Don’t wake up like me at 41 and start making a difference…if u are young, use that opportunity and never live with any regrets about wasted opportunities! But that being said, even if you are 60, you can still transform to kick many a lazy 25 y/o’s ass! Time is precious…never let it slip you by.

 

gertxb

 

I wish u MUCH success!

Gert Louw

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To Steroid or Not…

We are at a time where all anabolic steroids are banned substances to the degree that in many cases it is even considered worse than street drugs like cocaine and the likes.

Considering that anabolic steroids are in its pure form normal testosterone which already is flowing in our veins and which define us as men, it somehow raises an eyebrow about what is going on here?

Don’t get me wrong, I believe the successful road for making lasting lifestyle changes lies not in anabolic steroids neither in diet drugs. It lies in changing your lifestyle in such a way that your body performs optimal to grow muscle (or lose fat) without applying such substances.

I make a claim: 99% of all competing bodybuilders take anabolic steroids. In fact most of all the seriously competing athletes (of all sports) take anabolic steroids or banned substances. Take a peep into some fitness forums or just read some “unoffical” reports of the olympic games or talk to those in the mix.

It is not a matter of wrong to use it, but rather a wrong when you get caught out.

Plus it is VERY easy for these athletes to use it and not get caught out. I’ll explain later.

So the controlling mechanism to stop the steroid abuse is failing miserably. This makes the testing and catching out of guilty parties a farce. I honestly feel sorry for people who get caught out with testing and now must face the brunt of the world while just about all the other athletes are just continue juggling their use of anabolic steroids.

Yes, no other athlete should have an unjust advantage over the other, but the fact is the system is failing miserably.

Those interested in the program I’ve been following: available now fully customised on all levels, just for you. Every little secret, every hard-earned practical fact, every scientific study that actually support the (very) few supplements between all the thousand ridiculous advertisement claims have been filtered en incorporated into one system that MAKES A DIFFERENCE click here: https://gertlouw.com/my-transformation-secrets/

Gert Louw WENDYHOUSE small

But, what make it “wrong”, and is it really “wrong”?

There are many sides to the story and I am not gonna settle the bill with just this one article…but to fitness enthusiasts I would like to shed some light on certain aspects of anabolic steroids.

I make another statement: You are doing much more harm to your body by taking a diet pill than by taking an anabolic steroid in its purest form (testosterone). Overdosing on diet pills (even over the counter medication) might even kill you where no person has ever died from a SINGLE dose of steroid overdosing or abuse.

The reason why non-athletes use a diet pill is because they want to look better…exactly the same reason why non-athletes use anabolic steroids. The testosterone in its pure form is a natural substance for the body, the diet pill is not!

But the anabolic steroid is considered illegal and by using this natural product you can end you up in jail.

There are reasons why we are in this situation. So many teenagers and people started using steroids that it led to lawmakers trying to apply methods to control it. But in the effort to control it, it was made illegal.

Double standards are being applied and it is not solving the problem .

If you’re a fitness enthusiast it is important that you are aware of exactly what an anabolic steroid is.

Let’s look at some key anabolic steroids and facts surrounding them:

There are two groups: 17-Alpha steroids and the non-17-Alpha steroids.

The 17-alpha steroid is what creates the stir in the media. They are potentially harmful and since they are the cheapest and often in pill form, they get abused by youngsters without knowing the harm it can cause.

The main problem of the alpha 17 steroid is that it is hepatoxic. (The liver cannot easily break the steroid down before it is released in to the blood stream.) The liver has to work harder to break down these steroids.

Examples: winstrol, anavar/oxandrolone, dianabol, halotestin.

The non-17-alpha steroids has much less side effects with some having nearly no side effects at all (primobolan). This often get’s overlooked in discussion about steroids. When the media refer to steroids, they nearly always refer to the alpha 17 steroids. But they are uneducated in the matter.

Examples of non alpha 17 steroids: testosterone propionate, testosterone enanthate, equipoise, primobolan, masteron.

With abusing even non-alpha-17 steroids there will be side effects as with any other medication getting abused. But by using low recommended dosages it is generally very safe.

Teenage abuse

A danger that teenagers are unaware off, is that any anabolic steroid will disrupt your HPTA function which means zero fertility and shrinking testicals (depending on the steroid used of course) while on the steroid cycle.

With some anabolic steroids there is almost no effect on the HPTA axis (Primobolan & anavar) but with just about all the others (in both groups) this is a normal effect of the steroid because the body realizes it does not have to produce its own testosterone anymore. (remember the testes…are the testosterone factories.)

It is not such a big problem as it sound since when discontinuing the steroid the HPTA axis will normalize by itself and the testical size will get back to its original size. However what youngsters don’t realize is that if they are continuing too long on the steroid and don’t give the HPTA axis regular intervals to recover (3 months on, 3 months off), they can permanently damage their sperm production and become infertile. This is a real threat and young guys must truly be aware of this – it is not something to be trifled with.

Anabolic Steroid users should strongly consider to follow a post cycle treatment program to help normalize the testosterone production of the testes. This typically involves Nolvadex or Clomid (to stop the estrogen backlash until the testosterone levels has been normalized again – take about 3-4 weeks) and in severe cases HCG injections to stimulate the testes to produce testosterone again (but be carefull since overdoing the HCG can cause the “bitch tits” problem).

I spoke to my medical doctor (a fitness enthusiast himself) and he mentioned that one of his patients, a teenage rugby player, told him that he was the only person in his team who is not using steroids.

So there is real reason the be concerned…

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Another problem that youngsters don’t realize, is that testosterone help stop bone growth (a natural function of testosterone), meaning, it stop you from growing taller. So if you take it before the age of 25 you are speeding up your process of halting your growth. Growth continues to occur at a slow pace until the age of 25. The ONLY steroid that does not halt bone growth in youngsters “seems” to be anavar (which at high dosages or long cycles can damage your liver but with shorter cycles generally safe).

Let’s quickly delve into some of the other possible side effects of anabolic steroids that is often listed in the media:

  1. Liver damage (quite possible with extended use of alpha 17 steroids, very unlikely with moderate use of non alpha 17 steroids).
  2. Loosing hair – become bald. (unfortunately the more testosterone you have in your system the quicker you will loose your hair…that is the fact and this does NOT mean ALL bald guys is steroid users! They are just very virile!)
  3. Acne (Can be a problem with high dosages of anabolic steroids in both groups – very dependant on the specific steroid used).
  4. High blood pressure. (Only a problem when higher dosages are used – but some steroids are more prone to raise blood pressure than others. Primobolan and Anavar, for example has nearly no effect.)
  5. Shrinking testical size (That can happen but will be restored as soon as anabolic steroid is discontinued)
  6. Bitch Tits” (Some men is prone to fat around the nipples and that will make them more susceptible to get this condition on anabolics. It is normally a result of stopping a steroid cycle abruptly and not tapering off the usage which result in the “bitch tits” or when the backlash estrogen gets too high during a anabolic cycle.)
  7. Steroid rage. (If you were a bastard before steroid use you will just be a bigger one on it. If you were a nice guy before, you will still be a nice guy on it…this is just a myth.)
  8. Hardened Arteries. There is no denying that steroid abuse will result in a degree of hardening of the arteries. Many research studies have proven this. But the practicality of this is that, a bodybuilder/fitness enthusiast with moderate anabolic steroids use (and not more than 2 short cycles per year) is by his fitness and lifestyle choices MUCH healthier (with less damage to the body) than a person who smoke, uses alcohol and is overweight, all of which none (overweight/smoking/drinking alcohol) is prohibited by law. It really is a completely double standard system and law makers try to use the anabolic steroids harmful effects as the reason for the laws, but conveniently give no attention to MUCH more harmful abuses and lifestyles and that results in the huge problematic anabolic steroid black market usage.

What effect does an anabolic steroid have?

An anabolic steroid is NOT a wonder pill as many are thinking. If you take it you will add a few kilogram (3-5kg) of muscle, but that muscle will still be covered in fat and will still be loose and not well-formed. To get a body worth looking at NOTHING helps but hard work training and diet!

Another class steroids (like Trenbolone, Primobolan, Winstrol, Anavar) can help shredding fat while keeping muscle. But the same hold here. If you do not eat correctly and train hard during the process there will be little changes. Training and eating right is, and ALWAYS will be, the key, not anabolic steroids. Steroids helps and can do wonders but not in the absence of focussed training and dieting.

The route that should have been taken to control steroids:

By making steroids illegal a whole underground black market has been established. For many decent people who enters this territory it means breaking the law to use it or even just have it in your possession. Breaking the law once, makes it so much easier to do it again for something else. It creates an environment not conducive to create a law-abiding society.

A MUCH better solution (with much less double standards) would have been to put the various steroids according to their danger levels in different classes of medication with the least dangerous class being available over the counter but controlled dispersion (meaning monitoring the amounts and durations dispensed on a national database per person to prevent abuse.)

In its purest form it is less harmful than diet pills and over the counter medication…it should be treated that way.

Why can athletes use it and get tested negative?

Any anabolic steroid in oil suspension (which need to be injected) is still detectable in your system for up to 8 months, sometimes even longer. Athletes use the pill form of steroids which in most cases is undetectable within a week. Even some injectables steroid that is suspended in water instead of oil quickly leaves the body without traces.

DO I APPROVE OF STEROID USE?
I believe nothing must replace the act of living healthy with a structured training regime and focussed diet plan. I am against the abuse of anabolics and can only see a place for anabolics where natural test levels are low and/or a person wants to shed serious fat. I can only support very light and safe cycles within the constraints of above.
My personal story is a long one and not the average one about anabolics.
After I was attacked at 40, my prognosis was not good (few years to live), the doctors had me for a few years for a few months per year on Somatropin (growth hormone). This was done in an effort to help stimulate healing and growth of my badly damaged internal organs (especially kidneys and liver) and also combatting side effects from medication.
I had a big battle with the doctor and believe anabolics would be the better option, so I did a serious personal research project on anabolics and growth hormone to try to disprove the doctor. He won the battle, but I gained a very good skill set on all things anabolics and growth hormone.
Since age 50 my doctor put me on TRT therapy (Nebido , 1 a month inejection. dose equals to 200mg test per week) when my test levels dropped to the min levels. Anabolics steroids in general is pretty much a no-go zone for me due to my kidneys functioning only at 50% since age 40 and also serious problems with my liver.
Be under no misconception – when your natural testosterone levels falls below minimum values it poses a serious health risk (various scientific studies have confirm this): heart problems, serious depression, no energy, restless, fatigue, impotence and no interest in sex amongst other. It is CRUCIAL that a male (especially older individuals) must regularly ensure that their testosterone levels are checked and healthy. When one substitute low testosterone levels with external testosterone in natural form and do not exceed maximum allowed testosterone levels then virtually no side effects are experiencing because the body sees it as and treat it as normal. However if you start it will be a lifelong treatment. It should be rather closer to the upper values and not close to the minimum values. Due to the political incorrectness of even mentioning testosterone to a medical doctors some of them have a totally skewed view about administering TRT…I would rather not say how I feel about doctors like that! Find yourself one you can work with…traditionally doctors specialising in treating athletes, fitness/sports injuries are more open to start TRT treatment when needed.

Regarding gaining serious size with anabolics.

To gain serious size, one must also do serious anabolic cycles. The mild use of anabolics will never bring serious size but will keep slowly adding quality muscle. Mild use can even promote health but serious use can, and will have a negative impact on short and long-term health. I am not supporting the use of any type of heavy cycle simply due to health risk. The only cycles I support and will be ready to coach people on are very mild and very safe cycles. It will not have dramatic effects but will still have positive effects nonetheless.
But anabolics will be meaningless if you are not dedicated with your diet and training. Diet and training is the core aspect for any great body.
A healthy body WILL respond greatly to correct diet and training without the use of anabolics – ALWAYS remember that!
Now if you HAVE to do an anabolic steroid cycle then at the very least choose from the safer options, meaning non alpha 17 steroids and only certain one’s in this group.
It is never perfectly safe but 1 short cycle like the one below should do minimal damage…but ALWAYS under a doctors supervision so that at the very least he can monitor you liver, cholesterol, kidneys and bloodpressure/heart rate.

A Typical safe cycle

If u want to venture the anabolic route no matter what, NEVER do it without a doctor monitoring the following:

  • fasting cholesterol,
  • liver (ALT & AST),
  • kidney and
  • blood pressure values.

The blood work must be done BEFORE you start, after 6 weeks and at end of cycle.

Blood pressure and resting heart should be monitored every evening.

Sports Doctors are much more open to the idea of anabolics due to the type of clients they treat. Make contact with one of them and ONLY do your cycle under their supervision. And LISTEN to what they say. They have a great deal of experience in this field.

The following cycle of anabolics is considered one of the safest and can be done for a cutting or building phase.

For 12 weeks:

Every day:

  • 40 mg Proviron in morning and 40 mg Proviron in evening (tablets). This results in more free testosterone available in your system and also provide a more lean and hard look to the muscles. (NEVER exceed 160 mg per day)

Every 2nd day (all injectables – make sure u follow injection protocols to the letter!):

  • 50mg Testosterone Propionate in cutting phase – every 2nd day. NEVER exceed 200mg per week. Do NOT use the enanthate variant. It stays too long active in the body (14 days) in case of complications (fast heart rate, high blood pressure, water retention).
  • 100mg Trenbelone acetate – every 2nd day. But, be forewarn, many guys have an adverse affect from Trenbelone which can easily result in lung infection and bronchitus. A much safer choice is Deca Durabolin at 350mg per week. (Can be exchanged with Primobolan Depot, Equipose (100mg every 2nd day) at same quantities).
  • ADD 100mg Masteron Propionate from week 7 to week 12 – every 2nd day. This provide a hardening effect to the muscles but must only be used when bodyfat levels is below 10%. Masteron is known to raise cholesterol levels drastically! Can only be used for short duration and never if you already have raised cholesterol levels.

Testosterone Propionate is used because it is only bio-available for 4 days in body, so If there are any complications (water rentention, fast heart rate, blood pressure) then it can be brought quickly under control by lowering dosage or stop taking it altogether.

Deca-Durabolin/Masteron/Primobolan Depot/Equipose/Trenbelone Acetate is considered “safe” anabolics at low dosages and can help protect muscle in a low calorie environment.

None of these anabolics are known for liver toxicity or placing pressure on kidneys, but it is always advised that 4L to 6L water must be consumed per day while on cycles. They are not known for high blood pressure problems either (except potentially Testosterone Propionate in higher dosages and maybe Trenbelone). But be aware – ALL anabolics will raise your bad cholesterol, some more than other. Although these are considered mild it will still have an effect. Therefor NEVER do a cycle unless you had your cholesterol checked and it is within normal parameters.

Be very careful with Testosterone (prop or any other variant). Increasing the dosage can result in severe increases in blood pressure, heart rate and water retention. Therefore always start with the minimum suggested dosage and monitor your body’s reaction carefully. Although testosterone is safe for the body, too much of it can have severe side effects, like with anything in life!

Post Cycle Treatment (PCT)

ALL anabolics will to various degrees shut down your own testosterone production. Especially Testosterone Propionate. Generally it is not a problem if you follow 3 simple rules:

  • Stick to recommended dosages.
  • Do not do your cycle for longer than 12 weeks.
  • Do a PCT program at the end of your cycle.

There are varying degrees of PCT protocols treatments that will depend on the quantities anabolics used in your cycle.

PCT for high quantities anabolics used:

  • Day 1-10: HCG at 500iu per day and Proviron at 100mg per day
  • Day 11-15: Nolvadex at 60mg per day
  • Day 16-20: Nolvadex at 40mg per day
  • Day 21-30: Nolvadex at 20mg per day
  • Clomid at 150mg per day.

PCT for low to medium quantities anabolics used:

  • Day 11-15: Nolvadex at 60mg per day
  • Day 16-20: Nolvadex at 40mg per day
  • Day 21-30: Nolvadex at 20mg per day

It is again emphasized that the above undertaking MUST be done only under a doctor’s supervision accompanied by all the necessary blood work. Choose a doctor that specialises in sport related injuries/treatments. They are much more open to the idea of anabolics and although they can never prescribe an anabolic they will be prepared to work with you and monitor your health while you are doing cycles.

Get yourself a home blood pressure monitor machine and measure your blood pressure and resting heart rate every evening. And if u still want kids or u are under 35…steroids is a no-no!

Happy training without steroids!

Gert Louw

Misinformation is skewing the truth. Controlled human studies should be performed in order to put to bed all the myths and fallacies that surround anabolic steroid use and in order to take away the stigma associated with the use. Anabolic steroids have their place within sports and other recreations. But just like any other drug, they should not be abused. Be safe.

Gert&Janu

Diet is for LOSERS!

Diet is for losers!

I’ve seen this happening over and over…The latest diet book hit the shelves, everyone is raving about it. My wife and her friends is part of the crowd and decided to jump in.

She and her friends lose a fair amount of weight. Happy faces, goal reached…

But so they think…

Life returns to normal and so the eating does too. No need to diet anymore, they have reached their goal. In any case one can only continue for so long on the diet…

One year later and the crowd is each 20kg heavier than before they started with the previous diet. So it goes on…and year after year the diets come and go and every year they end 20kg heavier than the year before.

 

No matter how good that diet is, it is still a diet which means a short-term solution. That short-term solution, year after year, wreak havoc on your metabolism and literally train your body in a complete negative fashion about fat-loss.

And every year it becomes more and more difficult to get that fat off…

Year after year your metabolism is slowing down and due to the strict diet interruptions your body thinks it must add-on as much fat to cope with these “starvation” periods.

This is as true for guys as it is for girls

 

Once your body is trained in such a negative way…it is gonna take some time to straight things out and reverse that process. By time I mean anything from 6-9 months.

And that is why most people later give totally up with dieting because nothing is working anymore even when they try it for months! And so they become…MASSIVE!

At long last it look like my wifes eyes has opened and she is done with dieting. She now start seeing the logic behind a lifestyle change.

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What is a lifestyle change?

We’ll it is a lot of things but for this discussion I will focus on the eating aspect.

A lifestyle eating plan is NOT a diet. It is an eating regimen you will follow day in day out, year in year out…

You can change this regimen but it will always adhere to the same basic principles.

 

Those basic principles are:

  1. You MUST eat every 3-4 hours.
  2. You MUST always eat SMALL meals.
  3. Every meal MUST contain a clean protein source (fat-less) with little carbohydrates (preferably in the form of lots of veggies)
  4. At least 2L water per day.
  5. No smoking and very little alcohol.
  6. Potent multivitamin every day.
  7. Cheating once a week with only one meal and do NOT stuff yourself even with the cheat meal.

 

Let’s look at the first principle: “You MUST eat every 3-4 hours.”

The bottom line is, your body is designed to be fed every 3-4 hours. The western 3 time a day eating habit is NOT good for the body. Your whole system works near perfect when fed every 3-4 hours. It keeps your blood sugar levels stable and is perfect for feeding muscle for growth and speed up a fat-loss environment.

Yes, it can be cumbersome to eat so often but the fast solution to that is protein shakes. Make sure it has no carbohydrates but a clean, preferably slow release protein matrix. Slow is better because it keeps the releasing of the protein stable over a long time and does not flush the body with too much protein at one time. Together with a shake you can eat a few veggies or instead a fruit with not too much fruit sugar (bananas and mango’s = no-no).

You will have nearly no cravings anymore because your body is fed the way it was designed to need food. You should not feel hungry at all. (Although initially if u were used to high volumes food it might be a bit of a problem and you might need a craving suppressant to help you through the initial period.)

You can carry a shaker and small container with the protein powder with you. To mix and eat takes you 3 minutes…there is NO excuse for not taking such a meal no matter how busy you are.

 

Principle two: “You MUST always eat SMALL meals.”

Small means a fist size protein with two fist size portion veggies or if rice/pasta, just one fist size.

Your body does not need more than this every 3-4 hours unless you partake in strenuous training (Then refer to my training eating regimen in my first blog post.).

Small also means your stomach will literally start to shrink. Yes, without loosing any fat the tummy will already be smaller just because of the stomach that shrinked.

Your body will also start to use the food more efficiently. You will feel less bloated and will have less constipation.

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Principle three: “Every meal MUST contain a clean protein source (fat-less) with little carbohydrates (preferably in the form of lots of veggies).

Clean protein means NO FAT. Before preparing chicken, get rid of the skin and any visible fat. Any meat with any visible fat is completely out. The only red meat you should eat is fillet.

Fatless pork and of course fish is also great clean protein sources.

Protein uptake is more efficiently when the meal is combined with some sort of carbohydrate. But rather try to eat a fair portion of veggies (2 fist, maybe even 3 fist sizes) instead of rice/pasta. Bread should be avoided. Rice crackers and provita will be better choices. If you have to eat bread, then low GI.

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Principle four: “At least 2L water per day.”

Yes, you might get the a frequent toilet routine the first week or so, but when your body is used to it, it will be near normal.

Water assist in flushing the bad stuff out of your body. It also assists with the metabolism of fat and as such will literally help with your fat-loss process.

Water has a multitude of beneficial aspects and you CANNOT expect a successful lifestyle change without at least 2L water per day. Less than 2L will also severely hamper your fatloss efforts.

Note: People training vigorously will obviously need higher amounts of water.

 

Principle five: “No smoking and very little alcohol.”

No lifestyle change can be made when any form of addictive substance is abused. Social drugs are COMPLETELY out. You cannot make a successful lifestyle change and think you can continue smoking. I am not gonna give you the ins and outs about smoking here…It is very well-known and available on the internet. Drinking more tha n one to two glasses per week will make you struggle to lose fat. Alcohol is a fat magnet! Especially for guys struggling to lose fat around the waist.

No serious fitness enthusiast or bodybuilder smoke, drink…it simply goes against everything that fitness stands for. Get rid of it!

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Principle six: “Potent multivitamin every day.”

No matter how balanced you eat, you will struggle to supply the body with all the necessary vitamins, minerals and antioxidants it needs, especially when training hard.

It is rather crucial that you use a very potent multi vitamin daily, It helps the body to function optimally. And an optimal body makes it easier to get rid of fat, regenerate exercise damaged tissue and help keep the body healthy. It is proven over and over by serious athletes that a potent multi vitamin is very important.

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Principle seven: “Cheating once a week with only one meal and do NOT stuff yourself even with the cheat meal.”

Once a week with one meal you can cheat…not more than that.

Plus after that cheat you must NOT feel stuffed. NEVER ever must you stuff yourself.

Eat what you want during this cheat but one or maybe two portions. After this cheat it must be a full 6 days before you are allowed to cheat again.

 

These are just core principles of eating correctly for a lifestyle change. There are many other smaller points of note…but don’t concern yourself from the start with too much info. The smaller your steps the better you can climb the ladder…the bigger the leaps the harder you fall.

Every week or so educate and learn more about healthy eating for fitness enthusiasts and climb the ladder step by step.

Just by following these basic principles you will have nearly and 80% success eating correctly. Make it simple and make it easy.

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Wish you all MUCH success!

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B&A

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