Tag Archive: supplements



Click here to view video “A guide to muscles for a teenage boy”

 

Had quite a few requests to do an article for youngsters who want to build muscle.

Few things are so healthy looking than a young guy with a good aesthetic looking physique!

So as a young guy…what must you do to grow and what must you avoid? (under 16 do preferably just body resistance exercises not weights.)

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I am going to give you a quick and easy guide.

The easiest way is to look at what to avoid since this will tell you by implication what to do. Things to avoid  is things that will limit muscle growth and even results in smaller muscles! Many guys into their 30’s and even 40’s never learn these basic muscle building errors and they can never understand why they do not put on size. LEARN! By cutting this out of your gym/lifestyle will ensure you create an optimal environment for growth and fat loss from a young age.

15 THINGS TO AVOID by a youngster (over 16) who want to grow muscles:

  1. Overtraining – you cannot train more than 6 days a week. Remember each of these sessions is going to be intense and very hard on the body. The body need at least 1 preferably 2 days a week to recover and build.
  2. Too long training sessions. Muscles do NOT grow in gym. They actually getting torn down and hurt and literally become smaller. In gym is only where you STIMULATE the muscle for growth. Healing and repair must first occur before growth sets in. Never train a muscle still sore from previous workout. Growth occurs outside while your rest and recover. So do not spend more than 60 minutes in gym!
  3. Junk food! What you eat is what you will be. Outside the gym your muscles need the right food to grow…junk food is NOT it!
  4. Too little food. The muscles cannot (!) grow if the body thinks it is in a famine environment…then your body will use the muscles for energy and go catabolic (equals smaller muscles) and only as a last resort use the fat storage. You must eat enough food to grow and to lose fat!
  5. Too little sleep! The most important ingredient to help muscles grow is getting in enough sleep. You cannot expect muscles to grow with just 2-3 hours sleep a night. At least 6-8 hours of solid sleep.
  6. Bad Form – bad form or technique will not stimulate growth and will open the door for serious injury. NEVER throw a weight! Slow controlled movements.
  7. Showing off in gym. The sooner you get the ego under control the sooner you will start growing. NEVER show off. Lift the weight that you can manage in a controlled fashion. You WILL hurt yourself showing off and you will make your name an ass!
  8. Listen to everything everyone says in gym and taking it for the gospel! Be carefull what you believe and to whom you listen. Verify the facts before following someone’s suggestion or trying something new. VERIFY! VERIFY! VERIFY!
  9. Training with the wrong partner. Having a training partner not focused will seriously hamper your success. The training partner you choose must add to your success not take away!
  10. Exercise technique/breathing. Learn to breathe correctly. Positive and negative moves of an exercise must be equal speed. Try and squeeze the muscle when reaching the top of the move.
  11. Good bodies are NEVER created through exercise machines. They are created by free weights. Why? Well very simple: free weights uses and activates all the stabilization muscles which are crucial for a balanced looking aesthetic physique. Machines bypass all these stabilization muscles and result in an unbalanced muscle development…full stop!
  12. Do not trust on supplements to be the answer. VERY FEW supplements actually work. Consider only the following: Creatine, Whey protein, BCAA’s, L-glutamine and maybe a caffeine pill while training. The rest is just money down and empty pit!
  13. Anabolics is not a good idea, especially for a youngster. You got more than enough testosterone and HGH in your veins. USE IT! Using anabolics WILL result in smaller balls and it WILL result in impotence and no desire for sex…just for starters. You really, REALLY need to know what you are doing venturing this road and if you MUST do it, only after you had your kids!
  14. Alcohol! Want a rippling 6-pack? Well this is NOT going to happen with regular consumption of alcohol. Keep it to one day a week and NOT more than 500ml of wine or the equivalent. Alcohol in males create a fat layer around the internal organs and result in a bloated looking tummy which is very difficult to get away. No good body is ever build on regular alcohol consumption no matter what the Hollywood perception is!
  15. Training too light. If you do not stimulate the muscle for growth, no growth will occur. Stimulation only happen when the muscle is challenged. One sure way to do this is to train regularly to absolute muscle failure! The muscle must have at the very least a slight ache the next day…that is a sign that you have done a good job!

I have a blueprint system developed for young guys to create the environment for growth and make optimal use of the high testosterone and HGH levels…have a look here:  https://gertlouw.com/my-transformation-secrets/

Wish you all happy training!

Gert Louw

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Click here to watch video “Confusing bodybuilding terms for novices”

 

Quite a few of my followers have requested that I must clarify some of the basic training terms I refer too in my videos. I can fully understand their confusion. Some of them has never seen the inside of the gym. After watching some of my videos they are so inspired and then want to embark on this new adventure but alas everything is soooo confusing! It is similar when a nuclear physicist is trying to explain cold fusion in the most basic terms, but you still have no clue as to what he/she is talking about because you do not grasp the meaning of the most basic terms.

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So although many of you will find this boring, let me lay the ground work and give some clarification for those newbies to the basic training terms I refer to in my videos.

Ok, let start at the big term: “training program”. This refers to the training aspect and does not include nutrition or supplements. It refers to everything where muscles are involved while you exercise.

By the way, I support a 4 or 5 day workout schedule.

Workout is the specific routine you will be following on a specific day.

There are total body workouts, which refers to a workout where all muscles groups are trained/exercised during a single session.

Then there are more goal orientated split routine workouts where one only focusses on 2-3 muscle groups per training session/day – this is the kind of training I support.

You will hear I talk a lot about sets and reps.

Reps are the time it takes to lift a weight to the maximum position and dropping it back to the original starting position. This will be a single rep. If you lift and drop the weight 8 times, that will be 8 reps performed.

concerntration curl

Sets are slightly more complicated. This is a method of grouping the reps together for a specific goal. For example if one wants to build muscle you will typically group the reps in sets of 8 (and reach muscle failure on the last rep). When you want to lose body fat one typically group the reps together with more reps, about 15 in a set (and just stop short of complete muscle failure).

Muscle failure is the point where one cannot perform another rep with the weight, meaning the muscle is literally failing.

Between sets one typically rest long enough to allow the muscles to recover enough to be able to do the next set effectively. This is usually 2-3 min but when one really training very heavy this might be slightly longer.

A muscle group refers to a single muscle like biceps for example. For effectivity one strings 2-3 logical muscle groups together in a training session. (For example: Pecs, Biceps and abs)

Warm ups is the process by which one perform light exercises before the training session to get the blood flowing and make sure the target muscles are sufficiently warmed up before you start training intensely.

Stretching is the process after each set which you use to lightly stretch the muscle which was just trained.

You will hear I will also refer to training concepts and things like supersets.

Training concepts is any activity that you add to your training session to perform your normal reps and sets in a different fashion to stimulate the muscle for growth.

The way the body works is that anything that become repetitive over time stop stimulating the muscles for a response. The muscles learn to handle that type of training/attack without further increasing in shape or size.

So training need always be fresh and changing to allow for effective muscle stimulation.

A training concept I regularly refer to is supersets. That is where you string two different muscle group’s sets together without resting in between. You only do this for 2 sets at a time. It is good tool to help burn more body fat and stimulate muscles for growth.

Dumbbells refers to the weights showing on the screen now.

Dumbbells

This is how a EZ barbell look.

EZ bar

Then one also get barbells with straight bars.

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This is a flat bench.

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This is an incline bench.

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This is a seated bench.

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This is an exercise ball.

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When I talk about technique, I refer to the specific way and form in which one performs an exercise or lift a weight.

I also regularly refer to Cutting Phase and Building Phase. Cutting phase is the process by which one train and diet with the focus on preserving muscles mass while losing body fat. Building Phase is the process and diet which focus on building muscles with adding a little more body fat to allow the body to build muscles effectively.

Lastly, you will hear I refer to health supplements and bodybuilding supplements.

Health supplements is anything (like a multi vit) you take to ensure optimal health. Bodybuilding supplements is something one takes in a specific way and timeframe to assist the body with certain aspects of the bodybuilding process (could be fat loss, muscle building, tissue repair, etc…)

 

Hope this give some better understanding for those newbie’s that want to start the great adventure.

 

WANT SOMETHING MORE ADVANCED & FULLY CUSTOMIZED?  The program I am following for the past 6 years (age 46 to 52), 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/

 

Wish you all happy training!
Gert Louw

http://www.gertlouw.com


Hi guys and girls, Gert Louw from Cape Town.

Every year just after my birthday it is sort of a tradition for me to do a flexing and inspirational video.

This year it was my 52nd birthday.

So here is the video just after my birthday:

Click here to view video “Life INSPIRATION at age 52”

 

With this video I want to inspire a little.

Neither your age, nor your health should ever (!) stand in your way.

Now, most of you know by now that 12 years ago I nearly died and doctors did not give me any good news. But with faith I moved forward and apply healthy living on all levels and also did some house cleaning and moving closer to God ( I am a follower of Jesus Christ).

Obviously it was a long and hard road and the body took long to respond to this healthy living but the wheel did turn and it is keeping on turning as a result.

Now, I am not naïve in thinking everyone with serious health issues can and will turn around like I did, but what I do believe is that with faith in God and by living very healthy, one CAN make a huge difference. Obviously you need your doctor’s approval to embark on such a journey.

But, let me share with you the core of my healthy living

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My training program is as follows:

  • Mondays – Chest, Biceps and abs
  • Tuesdays – Shoulders, Traps and calves
  • Wednesdays – rest
  • Thursdays – Back, triceps and abs
  • Fridays – Legs, upper pecs and calves
  • Saturdays & Sundays – rest

 

My supplement regime

Health supplements:

  • ALA (Alpha Lipoic Acid)
  • CQ10 (Co Enzyme Q10)
  • Omega 3+6
  • Strong Multi Vitamin
  • Slow release Vit C

Muscle building supplements:

  • Whey protein powder
  • L-Glutamine
  • BCAA

 

How do I structure my training?

I do a 3-months Cutting phase with a very specific cutting phase diet and training with lighter weights at a higher rep range followed by 1 week rest and then a 3-month building phase with a very specific building phase diet and training with heavier weights to absolute muscle failure at lower reps (about 8 reps per set) followed by 1 week rest and the repeat.

This allow me to build muscle but also to recover the strained tendons and joints.

 

About my diets

I make use of one of the top fitness nutritionists in the field (BERNADETTE BEYER) to work out my diets for each phase according to my bodytype and goals. This is the crucial part of your success and without a very focussed diet there will be no success.

My blog contains a LOT of info for free that can help you through all these processes.

But for those interested, I also offer my exact training/supplem and diet system via the ADVANCED SYSTEM II (option E). The same nutritionist I use will also work out your diet solution and I myself attend to working out your training and supplement attack based. If you want to signup, just choose option E via the following link: https://gertlouw.com/contact-me

Now, everyone…happy training!

Cheers

Gert Louw

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Hi everyone, just want to give you a heads up about one of the latest major scam supplement products out there. It is marketed under ESPN (which is NOT the real ESPN) and in the advertisement, fake stories are made up to support ridiculous claims of it’s worth.

 

These two scam products are: HYPERTONE FORCE and HYPERTONE EXCEL.

Neither the gold medalist, Wayde van Niekerk or me (Gert Louw), both mentioned as “proof” in the article, has ever touched this product. Both our photos stolen and fake stories written.

Please stay clear, this is a well known trick to get hooks into your credit card for monthly deductions and you’re going to get a worthless product.

Never (!) believe marketing articles with fantastical claims over the internet. 99% of them are scams to get access to your credit cards.

Here is a link to another in-depth article on Supplement Critique about these 2 scam products: http://www.supplementcritique.com/hyper-tone-force-and-hyper-tone-excel-review-7-big-reasons-this-is-a-scam/

Here the actual scam advert:

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In all my coaching systems and many articles on my site, I regularly refer to the process of transforming into a wow physique by “climbing a ladder step by step”.

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Here I want to explain as to WHAT exactly I mean by that.

Now, many people think they are starting to climb the ladder and start transforming, and they actually start doing rather great, but then stuff starts happening…things like: getting sick regularly, tendon/joint injury or other serious injury or they lose hope because they just cannot put on muscle no matter how hard they train and some just cannot lose fat no matter how hard they diet.

This is when the train stops and they get off the ladder.

Not because it was not possible but because they LACK knowledge.

KNOWLEDGE in terms off:

  1. You CANNOT lose fat if the calories are too low…then your body enters famine mode and you WILL lose all your hard earned muscle first before it uses the fat – no matter how HARD you train! There is a sweet spot with calories where the body use fat for energy and keep muscles safe. You need to find it. (In my SYSTEMS I and II this is covered).
  2. You CANNOT build muscle if: caloric intake too low, body fat too low or you do too much cardio!
  3. You WILL get sick regularly if you continue pounding your body week after week, month after month, in the wrong fashion and you do not use certain basic health supporting supplements.
  4. You WILL run into serious tendon and joint issues if you do not alternate every 3 months between BUILDING and CUTTING phases to allow healing and strengthening.

All of these are covered in detail in my COACHING SYSTEMS (https://gertlouw.com/contact-me), but the bottom line which brings all these together are a continuous alternating between a 3 month CUTTING PHASE and a 3 monthly BUILDING phase.

Each Phase has its own specific training methodology and specific type diet.

The two phases are vastly different and by continuously alternating between them, you allow your body every 3 months to go through a process off:

  1. Loosing max fat while protecting muscles in Cutting Phase.
  2. Building max muscle at slightly higher body fat levels in the Building Phase.
  3. Allowing your body to be fed correctly for your exact goal and training methodology for each phase.
  4. Allowing tendons and joints to strengthen and recover regularly in Cutting Phase.
  5. Allowing the body a balanced and healthy approach preventing sickness and injury by not overtraining and stressing the body and immune system.

These 2 phases hold the KEY to climbing the ladder. One step on the ladder = 1 BP (Building phase) + 1 CP (Cutting Phase). After each step you will be able to see a significant difference in shape and size. THIS is how you climb up the ladder.

Look at the following graph showing the BODY FAT variation during the phases

This is what your body fat will do when sticking to my SYSTEM I or II training that incorporates these principles (BP = Building Phase, CP = Cutting Phase):

Climing the ladder BODYFAT

Every BP1 + CP1 covers a 6 month period. At the end of each of the cutting phases your body fat is lower and lower till typically after a 3 year period you reach crazy levels like 5% body fat.

 

Let’s look what your muscle size will do when alternating between the phases:

Climing the ladder MUSCLE MASS

At the end of each of the cutting phases your body weight is higher than after the previous cutting phase. That COUPLED with the fact that the body fat is lower after each Cutting Phase compared to the previous cutting phase makes a HUGE difference on how the body looks and the amount of lean mass you are carrying.

THIS (!) is how you climb the ladder…not after one cutting phase or one building phase but after various of these phases. Stopping with the process simply mean you stop climbing the ladder.

Simply put – After each Building Phase your muscle weight is higher at lower body fat levels, and during the Cutting Phase you show your results, keeping that muscles safe and dropping the body fat on each Cutting Phase lower and lower than in the previous Cutting Phases until after a few years you look back and say…”WOW!”

Wish you all happy training!

Cheers – Gert Louw

gert louw B&A

 

 

 

 

 


This is probably the single most confusing area for anyone want to venture the road of fitness/bodybuilding or just to transform their body for a “wow” look.

 

The first question is, “Do I need to take supplements at all”?

Now those of you that have followed me for a while know that I am very (!) outspoken against supplements. My photos have been stolen and abused with fake stories by supplement companies more than 80 times now (those are the one’s I actually busted, let alone the one’s I don’t know about).

So the bottom line is EVERY advert you read about how great this or that product is, is hugely inflated and chances are very high the photos produced as proof are stolen and the stories as proof are fake. There is NO (!) magic pill out there. Not even anabolic steroids can do what some of these supplement companies claim, ie: “complete body transformations in 14 days or 3 weeks”!

So lesson one – NEVER read supplements advertisements. It has 90% lies and 10% truth. Very few real advances have been made in the last decade or so about supplements for bodybuilding. I am not talking about hollow claims, but I am talking about real scientific independent studies and proof.

Those that is going to believe me and listen to what I say will save THOUSANDS of dollars!

Bodybuilding and fat loss supplements contribute a miniscule 2.5% to your overall results. Thus, you CANNOT waste your money on any supplement that is not highly effective and focused.

Now all that being said, truth is, there are a core group of supplements for both your general health (very important for those putting their body under strain due to heavy training and dieting) and for creating and environment for muscle-building and fatloss and increase your repair ability of your body.

Anything outside these groups of supplements you need to question and REALLY do your homework before parting with your hard-earned money.

Click here to view video “How to choose the RIGHT supplements for muscle building and fat loss”

 

Regarding BRANDS

Now generally anyone knowing me, knows that I am steering clear here because I do not like promoting brands and shooting others down. BUT, I had so many people ask me about safer brand options. So here is my opinion:

Experience and knowledge leads here. Let me explain. NO supplement out there, with little to no scientific studies to back it up, can make any significant difference no matter what the marketing or claims are.
The are MANY, MANY scam supplements out there that are totally worthless and it cost and arm and leg.
So the first rule is, it MUST be backed up by various independent scientific studies and control groups. This immediately cancel 95% of supplements!
The rest well, there are various degrees of success. Even if it is backed up by solid studies, if the effect is minimal, one is wasting your time and money.
The supplement must have a significant effect to be even considered.
Now, filtering through everything with the above rules and the supps I suggest are the ones that can and will make an ever so slight but important difference (see section below). The only one outside of this group is creatine…for about 90% of people it can have solid advantages (even to the degree of the most potent supp this side of anabolic steroids)…but that should only be used while on a building phase and not cutting phases. Just a note on creatine – anyone with kidney issues should steer clear…creatine is placing some strain (albeit moderate) on the kidneys. So drink LOTS of water while on it.
When buying the “approved” supplements…stick only to highly reputable BIG brands, EAS, On Nutrition, Animal and Muscletech.
That does not mean all the supplements these companies sell, is working…they sell whatever the public has been brainwashed to buy! So tread carefully!
Which brand I use? A local, South African brand – HMT, but you will only have access to it if you are in South Africa and the range is designed specifically for competing athletes.

 

INTERESTED IN MY ONLINE COACHING SYSTEMS – TRANSFORMING YOU BODY? CLICK HERE advanced coaching and body transformation systems

 

First, let’s look at GENERAL HEALTH supplements (supported by science and real world trials)

 

CQ10 (Co-Enzyme Q10) – the number ONE potent health supplement out there. [150mg – 300mg daily]

“Coenzymes are substances that help the activities of enzymes. Evidence shows that Coenzyme Q10 plays a very important role in the production of energy throughout the body. It also has been found to have powerful antioxidant effects, destroying free radicals in the body.

Improved energy production is of particular importance to athletes and bodybuilders.

Coenzyme Q10 helps the body convert food into energy in the form of ATP. Nearly every cell in the body contains at least some Coenzyme Q10, with mitochondria, the energy powerhouses of cells, containing the most. The heart and liver, due to their high content of mitochondria, contain the most Coenzyme Q10 out of any organs in the body.

In a placebo-controlled study, Coenzyme Q10 supplementation was shown to help people with congestive heart failure. People with congestive heart failure may not see any results for a few months, but should not quit taking it immediately without consulting a doctor. People with angina have been able to exercise for longer periods of time and with more energy when supplementing with Coenzyme Q10. It has also been shown to lower blood pressure and improve the pumping function of the heart.

Coenzyme Q10 may even help facilitate weight loss due to its stimulating effects on the body’s metabolism. Evidence suggests that Coenzyme Q10 can help in a number of ailments and diseases including: diabetes, angina, give support with chemotherapy, male infertility, mitral valve prolapse, give support with HIV, gingivitis, and congestive heart failure.  The assimilation of Coenzyme Q10 may be better if taken with a fatty substance such as oil, peanut butter, olive oil, etc.”

CQ10 has also shown to have highly effective pain treatment properties, especially for migraine sufferers.

 

ALA(Alpha lipoic Acid) [200mg – 400mg daily]

“In addition to the anti-oxidant effects that ALA produces the list below shows why it is such an important supplement. The list of benefits includes:

  • Improving of physique
  • Combats free radicals
  • Protects our genetic material
  • Slows aging
  • Protects against heart disease
  • Protects against cancer
  • Improves skin and helps erase wrinkles
  • Regulates blood sugar in diabetics
  • Protects the liver
  • May be used as a treatment for Stroke

If Alpha-Lipoic Acid were just another antioxidant, then its value would be far less. After all, there are dozens of ingredients on the market that have powerful antioxidant functions. However, the unique qualities possessed by Alpha-Lipoic Acid, functioning as both a water- and fat-soluble antioxidant make it an intriguing ingredient and a supplement worthy of serious consideration.”

 

Omega 3+6 [2g to 6g per day]

“Omega-3 fats are essential fats your body needs for brain development that may also help limit your risk for heart disease. Good sources include flaxseeds, walnuts, salmon, herring, tuna, mackerel, sardines and other fatty fish. The Academy of Nutrition and Dietetics recommends getting at least 500 milligrams per day of EPA and DHA, the main omega-3 fats found in seafood.

Getting plenty of omega-3 fats in your diet may help increase your feelings of fullness, making it easier to lose weight and keep it off, according to a study published in Appetite in November 2008. A review article published in Nutrients in 2010 noted that omega-3 fats may help with weight loss by reducing appetite and increasing fat burning, especially when combined with a reduced-calorie diet and exercise.

Omega-6 fats are essential as well, but most people get more of these than they need in their diets. A high ratio of omega-6 to omega-3 fats, such as that found in the typical American diet, may increase inflammation and your risk of cancer, heart disease and arthritis. If you’re trying to lose weight, it may be best to limit your omega-6 consumption, which can cause you to retain water. Aim for a 3-1 ratio of omega-6 to omega-3 fats, recommends Unity Health System. These fats should make up between 5 and 10 percent of your total calories for the day. Some of the main sources of omega-6 fats include soybean oil, safflower oil and corn oil.”

Consumption of Omega 3 + 6 will actually help you to lose fat!

 

Potent Multi Vitamin [as directed on container]

When the body is under strain due to serious training and dieting, then you need larger amounts of trace minerals/vitamins to ensure that the body stays healthy. Some doctors lately actually support the notion that one does not need a multi-vitamin at all. However, I oppose this notion, especially when it comes to a body under strain. Potent type multivitamins contains higher dosages of all vit/min combinations than those used by non-active people. Just a note here: Never use anti-oxidants or Multi Vit in near to the time you train. It has been shown by recent science studies that this limits your body’s ability to lose fat. Use it as far removed from your training session. Good examples: Optimen, Optiwomen, Animal Pak, Nano Pack by Nuskin, etc…

 

Now, about supplements that can make a real difference in the bodybuilding/fat-loss environment:

BCAA – branched chained amino acids [use as directed on container – buy shake and not pill form]

BCAA shake while training has been proven scientifically to “force” your body’s energy requirements to come from the fat reserves and not the muscles. You NEVER want energy to come from the muscles, when that happens, you enter a catabolic state = smaller muscles! BCAA goes a long way to help stop this process and encourage energy to come from fat reserves. It is a critical component when you train heavy and intense and is best use while training in shake form.

L-Glutamine [5g before and 5g after training]

L-Glutamine has been proven through various science studies to be a miracle bodybuilding supplement.

  • Glutamine has been linked to protein synthesis. It prevents your muscle from being catabolic (eaten up) in order to provide Glutamine for other cells in the body.
  • Glutamine helps maintain cell volume and hydration, speeding up wound and burn healing and recovery.
  • Glutamine benefits you by replenishing declining Glutamine levels during intense workouts.
  • Research has shown Glutamine can help you produce growth hormone levels. A study has shown 2 grams of L-Glutamine increased growth hormones by over 400%.
  • Glutamine may serve to boost your immune system. For bodybuilders, this is important since heavy workouts tend to greatly deplete Glutamine levels. (Glutamine is a primary energy source for your immune system.)
  • Glutamine is one of the most important nutrients for your intestines. It has the ability to ‘repair a leaky gut’ by maintaining the structural integrity of the bowels.
  • Bet you didn’t know this: It can even cure ulcers! Studies have found that 1.6 grams of Glutamine a day had a 92% cure rate in 4 weeks.

Researchers are suggesting that Glutamine is the most important amino acid to the bodybuilder. It provides a component in muscle metabolism and cellular support not shared by any other single amino acid, making the benefits of L-Glutamine supplementation a realistic venture.

Glutamine has also various benefits for hiv+ people.

Whey protein [40g immediately after training]

Immediately after training you need to spike the insulin. This is to create a potent environment for growth. Insulin is the most powerful muscle-building hormone in the body. To do this, one consume 40g of whey protein (without added carbs or fats) and eat a banana or apple. This is a key aspect for anyone serious about building muscle and loosing fat. This will also feed the muscles very much-needed nutrients.

 

Creatine – optional [use as directed on container and pre load if necessary]

Creatine will work for some and for some not. For those that it does work, it can be the most potent muscle-building supplement this side of anabolic steroids. So it might be worthwhile to test out. Just be carefull, creatine places strain on kidneys and only use if you have healthy kidneys. Creatine must always be use together with grape juice or Vitargo for best absorption.

 

Ok, now you have some guidance about what to choose between all these 1000’s of supplements.

 

But just some food for thought about your plans to transform that body this year…

Everyone experience failure along the adventure of transforming their body, but those that get to the goal post are those that got up EVERY time after they failed on diet or training for a day or a week and kept going…THAT is the single biggest and most important ingredient for EVERYONE who reach the goal post of a “wow” transformation. Like a well-known slogan says: “JUST DO IT.” Don’t think about it…DO IT! The more you think about it, the more reasons you will find not too. Because it is an effort. It is not easy and it will take a lot of sweat and pain. But the adventure is incredible and will change your life forever. The return on your investment will be unbelievable! Reach for the stars, nothing less…

But to make it worthwhile, change everything…inside and out. become the best person you can be, with integrity, kindness and compassion, otherwise it is a hollow aim that will let you just become a more well-known jerk instead of a guy people look up to and admire for more than just their body. A role model that can change the world!

Here are 3 incredible transformation photos – look at them and burn them in your mind…GET TO THAT GOAL POST!

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Click here to watch video “HOW TO TRANSFORM TO A “WOW” PHYSIQUE”.

 

It can be done…but YOU will have to do it and MAKE IT HAPPEN.

For those that want complete customised transformation systems and diets to get you to the goal post, follow this link for some of the most comprehensive systems in the business: https://gertlouw.com/contact-me/

And lastly, here is my transformation pic (age 50 on the right):

 

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Make 2016 the year you become the best you can be…from the inside and outside!

Wish you all a great day.

Gert Louw


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. 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/

 

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.

 

Stay with the same program from month three, but in month three increase the weight size to allow you to achieve muscle failure on the 8th rep in each set. 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!

This is the KEY PRINCIPLE for muscle growth.

At this point you are not considered a novice anymore and can start from month 4 with the following focused transformation training regime: https://gertlouw.wordpress.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.

dONATION BANNER

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.

 

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


In this article I will give you some critical pointers on how to smell a fake/scam product from a mile away.

 

You need to understand the mindset of these scammers.

1. They want as much money from you as possible.

2. The never want to be in a situation where they meet you face to face. They only use faceless environments to deal with clients – like the internet.

3. You struggle to get information on the ingredients of the product, they do NOT want you to know the truth.

 

Let’s look at – They want as much money from you as possible

They have this incredibly good sounding deals like “get your first bottle free”.  But after that first bottle arrived, you will just see charges getting deducted from your credit card, month after month. The only way to stop this is to literally stop your credit card and get a new one.

To try to stop the monthly supply of the products is close to impossible and even if you stop the delivery of the product, the deductions continue.

According to you, you have only ordered the first “free” product but alas now you are all of a sudden in a fixed recurring contract.

 

Let’s look at – They only use a faceless environment

The only medium these products are advertised through is the internet. If you cannot find this item on the shelve of your local supplement store, do NOT buy it! There is a REASON these people only deal through internet. They want to stay faceless because they are devoid of all integrity in their marketing campaigns of these products. They steal photos and make up fake stories for their marketing campaigns – I know what I am talking about, I have already busted 8 of these fake companies that have stolen my transformation photo and made up a fake stories to advertise their products. And that is just me…ALL of the transformation and other photos used are fakes and stolen as well as all the supporting “proof” stories.  They have no other choice to do this because the product they are selling CANNOT produce the claimed results and thus they do not have any proof of the claimed results.

The internet offer them a safe environment and barrier so they do not have to face their clients. They are not stupid, all of them have “front” companies they create to deal with the product distribution and marketing just to make sure that if one ever does try to make a case against them, it is very easy for them to get out off the lawsuite,  because they just blame it on the “front” marketing company which is even more difficult to trace than themselves. These “front” marketing companies has very short lifespans, typically only a few months, before they disappear and a new one is created, making the old one close to impossible to trace, literally just like a deleted webpage.

Typical marketing campaigns for these products proclaim awe-inspiring transformations within a few weeks (typically range 2 to 4 weeks). Many times it states that this is done with the product without having to diet or do any exercise. Crazy claims that not even anabolic steroids or Growth Hormone can come close too! Again, this is why they can ONLY work from a faceless environment. Imagine the queues of scammed clients lining up who experienced NO CHANGE in the 4 weeks whatsoever. They did loose, but only their money and until they cancel their credit card will keep loosing their monthly month after month.

 

Let’s look at –  You struggle to get info on the ingredients of the product.

All the “wonderful” write-ups and advertising that surrounds these products has almost no specific info on the actual ingredients of the product but just vague descriptions and references. There is a very important reason for this, because if people knew the ingredients and google it, they will very quickly see that this products cannot produce the claimed results. These products have no mystical ingredients but plain well-known ingredients that you will find at any health store or supplement store. The marketing companies of the products would like you to believe that the products contain very special and mystical stuff and that is why they omit 90% of the time the ingredients in the marketing advertisement. Being a scam product the chances is also very (!) high that it does not nearly contain what the label states.

These companies are not interested in satisfied clients, but their ONLY objective is to hook into the clients credit cards with a irreversible debit order system.

 

If it sounds too good to be true, it IS too good to be true – ALWAYS!

So the three main criteria you must use to know if it is a scam/fake product, is:

1. Is it only available through internet? [if yes – stay way!]

2. Is the ingredients listed in detail?  [if not – stay away!]

3. Does it sound too good to be true? [if yes – stay away!]

 

Examples: Niwali TestoBoost, 1285 Muscle, Trig X2, XTreme No, TestoRush, AminoPrime, and many, many more…

 

You will say “But this means, that a lot of the internet-only bodybuilding supplement products are fakes/scams?” YES IT IS..all of them.

 

Know this, NO (!) reputable company that have a solid product worth it’s weight will only deal through internet.

They want fixed distribution channels with trained people to sell their product and offer support and info to clients.

 

I hope this short article help you to make a more informed decision and to stay clear from all these fake and scam products.

They suck the money from people and it is very (!) difficult to sue them and the word “integrity” is not in their vocabulary.

 

 

gertxb

Happy Training! Cheers.

Gert Louw

 


This is a product with such exuberant claims surrounding it that it just sounds “too good to be true”?

It claims to reverse your energy levels by decades, for example: 60-year-old to a 30-year-old!

Also it supposedly enhance the brain function as well as the sexual health.

With such claims it sounds like a wonder drug.

 

Let’s look at what it contains

  • Cordyceps Cs-4 Mushroom Mycelia (Cordyceps sinensis [Berk.] Sacc.),
  • Pharmanex Asian Ginseng Rb1 (Panax ginseng) Root Extract
  • Pomegranate (Punica granatum) Fruit Extract,

The problem is that for 2 of the 3 ingredients (Cordyceps Cs-4 Mushroom Mycelia & Pharmanex Asian Ginseng Rb1) it is close to impossible to find scientific papers on research and placebo studies on the internet. The other product, Pomegranate, is well-known and most definitely cannot give these fantastic claimed benefits.

Whether Nu Skin did the research or not, if the information cannot be found and verified, it is close to not existing.

I am not talking about all the claims Nu Skin is making about all the research and magnitude of scientists involved, I am talking about the PROOF of these studies.

The conclusion is that this product contains weird ingredients that cannot be verified. This presents multiple concerns. One being that it is impossible to know what kind of side effects this product holds.

Being a very expensive product and with such fantastic claims, I decided to do a real world application and try it out myself.

After the first few (4) months I can say there was a slight increase in energy levels but honestly not close to what the claims are. Being 50, I felt maybe like a 45-year-old.

No mental or sexual health change at all.

Now, for the bad news…

My blood pressure before I started with this product was 130/70 and after the 4 month trial, it rose to an extremely high and damaging 170/115.

This is serious kidney, artery hardening and eye damage territory.

If I want to live another 10 years, I had to immediately stop this “wonder product”.

This is the problem with any product containing such strange ingredients. It is close to impossible to get real scientific proof over the internet as to the side effects and other problems such ingredients can cause and it is pretty much a Russian roulette game you play by putting something like this in your body.

I concede that my experience might not necessarily be the same for everyone and their might even be people who might benefit by this product.

My ratings for this product:

Safety level: 2/10

How close does it get to the claims surrounding it: 2/10

 

If a product sounds “too good to be true” it IS TOO GOOD TO BE TRUE! Always…

 

Keep training hard!Cheers…

Gert Louw


As the years progressed I’ve fine tuned my approach to pre & post workout supplements.

 

The regime I am currently following is highly advisable for anyone who wants to add maximum lean muscle with training. It keeps the body in a anabolic state with energy to spare and quick recovery of exercise induced muscle damage.

It sticks to the core, proven supplements. Keep it simple and stay away from all the fancy stuff with “too good to believe” marketing hype. It is ALWAYS “too good to believe” and ALWAYS utter lies no matter how many “proof” photos they attached (normally stolen) or stories (made-up)!

It is a great tool for the over 40’s or even over 50’s to add muscle. For the younger crowd it means perfect muscle growth environment.

PRE-WORKOUT – 30 to 45 minutes before training

Branched Chain Amino Acids (BCAA’s) 6-8 tablets

The BCAA’s ensure that the energy required during training  is not obtained from your muscles but forces it to obtain it from other places (fat storage, etc..) This protects your muscles from going catabolic during training. A critical supplement in your pre-workout arsenal. In-depth info about BCAA’s can be obtained from: http://www.bodybuilding.com/fun/bcaas-the-many-benefits-of-amino-acids.html

L-Glutamine 5g dissolved in water

When you train your Glutamine reserves of your body will drop very fast (!). When it becomes too low you will feel exhausted and have no stamina/power. When the Glutamine has dropped too low, muscle recovery will be very (!) slow and the body can take up to 6 days to replenish the levels of Glutamine to optimum again. During that time virtually no muscle growth will occur. It is therefore of the absolute importance that you supplement with L-Glutamine before training.

AGMATINE 1g dissovled in water (together with L-Glutamine)

(In the video I say 1g to 10g Agmatine Sulfate. That is incorrect – the amount is only 1g of Agmatine Sulfate)

The following extract from http://www.bodybuilding.com/fun/jrod17.htm sums it up very nicely as to why specifically agmatine:

  1. Agmatine is a pain fighter. This can be beneficial to the athlete in two ways:
    1. It can potentiate the effects of analgesics used during recuperation from injury.
    2. It has the potential to aid post-workout recovery.
  1. Agmatine enhances insulin production leading to better insulin response. This allows for positive effects in attaining body composition goals. Better insulin response means a harder and leaner more muscular body.
  1. Agmatine acts on various hypothalamic and pituitary peptide hormones such as LH and GH. These will have subsequent effects on other hormones like IGF-1. Control of the hormonal environment of the athlete and you will perform better, look better and feel better.
  1. Agmatine possesses anxiolytic (relieves anxiety) and antidepressant properties offering potential control of cortisol levels in the stressful life of the athlete.
  1. Agmatine modulates nitric oxide (NO) through different ways. It stimulates some types of nitric oxide synthase (NOS) while inhibiting others. This is essential to the proper functioning of the polyamine biosynthetic pathways.
  1. Agmatine acts oncatecholamine (Epinephrine > Norepinephrine > Dopamine) release. These endogenous compounds are part of nearly every action in the body. Most notably for the athlete is the role that this compound would ultimately have in both energy production and aiding anticipation of the stressafforded by competition. However, there are also well-established roles that epinephrine can have on the body that includes:
  1. Agmatine has an antioxidant role. There can be no greater source of free-radical build up than that seen in the day-to-day activity of the athlete. The sheer stress that the body takes on when in you’re an athlete in the trenches (i.e. – the gym, the field, etc…) could ultimately have significant detrimental effects with continued build up. Agmatine can offer protection from the undesired effects that free radicals can have on the body.
  1. For the athlete desiring body composition change, Agmatine has an independent role of insulin and testosterone management on lipid (fat) metabolism.
  2. Agmatine possesses nootropic effects (it acts as a “novel” neurotransmitter). This can offer the athlete a potential mental edge to prepare for various events.
  3. Agmatine can aid in kidney function by stimulating the glomerular filtration rate (GFR). This can bode the bodybuilder well as various nitrogenous waste products are removed through this system.
  4. Agmatine harbors a hypotensive role which could assist the exogenously-enhanced athlete in keeping blood pressure in check.

POST-WORKOUT – IMMEDIATELY after training:

Apple or banana to recover lost energy consumption

L-Glutamine 5g to 8g dissolved in water

Because of the risk of your body’s L-glutamine reserves that dropped during training too low, you IMMEDIATELY must replenish with L-Glutamine after training to ensure your body stays in an anabolic environment.

Remember if you do not do this, it might take up to 6 days of a catabolic environment with no muscle growth despite all your hard work on diet and training.

WHEY protein  – quick absorption 40g mixed in water (together with L-Glutamine)

Your muscles need the right building blocks to recover exercise induced damage and the quicker you feed your body with quick absoption whey protein after training the quicker it can start repairing and building.

Other supplements that might be considered:

Creatine

Creatine might be beneficial for certain individuals. However, for a certain percentage of people creatine have absolutely no effect. Unfortunately I am one of them.

The second reason I am not using it is that it tends to let one look a little bloated, especially when you are trying to cut.

Anti Oxidants (alpha lipoic acid, Co Enzyme Q10, Saw Palmetto)

New research seems to indicate that it might not be such a good idea to take anti-oxidants straight before or after training. It suggests that it must be taken as far removed from training as possible. If taken close to training it seems to be counter productive to a fatloss environment.

Whether you believe that or not, it might be a good idea to consider it. There seems to be rather solid science behind it.

Alpha lipoic acid (about 400mg twice daily) helps regulate your insulin levels which means a better fat-loss environment. Plus it is a very potent anti-oxidant.Co-Enzyme Q10 (about 300mg twice daily) It assist in insulin sensitization. A problem most bodybuilders face is that with repeated insulin spikes as a result of periodically heavy carbohydrate consumption causes the body to become increasingly insulin resistant.

Insulin is probably the most powerful anabolic agents. Spiking insulin levels increase muscle protein synthesis. The Co Enzyme Q10 allows you to drive more nutrients into the     muscles. It is also extremely beneficial for a healthy heart.

Saw Palmetto (about 300mg twice daily). Helps prevent a enlarged prostate…something all guys need to be worried about and prevent!

This regime is proven and will yield great results when accompanied by focused training program and diet structured for lean growth.

Wish you all the success.

Gert Louw

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