Your Time Now....

YOUR TIME NOW………………………………………

This is the Your Time, U Trained Ur Butt off, U did Ur Diet... U Have the  Body U Put the Effort Into.

U Need to Take a Deep Breath in Now, Enjoy This Time, Enjoy Urself in the Shape and Style Ur in Now, Don't Let it Slip Past in Ur Rush and Hurry, in Your Stress and Determination to get 'There'……………..

Its NOT About the 2Min on Stage Only, Its NOT About The Show Night Only, Its About Now Until Then, Its About Enjoying the Moments Until Show Day……………………………..

Its About Being the Athlete…………….Living it Now……………………………………..

Look for Ur Costume With Enthusiasm,  Choosing the Colour, Style,  Best Choice Would be a Colour That Suits You Already, Think of a Dress U Wore and People Went Wow, Then Think of a Theme... Could be a Colour Match Theme or Theme Like Bohemian, or the 20's etc. Something That U Like, Ur Not Afraid of.  Add Your Jewelry, Clothing, etc From This, You Could Even add a Signature Pose or Hand Gesture to the Theme and Stand Out With This. Live It!! ………………………………………..

Put Some Mint Leaves or a Teaspoon of Lemon Juice in Ur Water Bottle, Little Treats and Changes Work Well in the Mundane World. ……………………………………

Experiment With Ur Tan Now, Get That Glow Right for Show Time, But get to Use That Glow Now.

Ladies, When U get Home, Put on Ur High Heels, Cook in em, Clean in em' Get That Swagger Right for Stage. …………………………………..

Diet Food can be Interesting and Tasty…. Try a New Spice, or Mix Foods U Never Thought U Could. Make Those Whey & Oat & Water Pancakes………………………………………………

Ramadan VS Body Building

‘Ramadan (Arabic: رمضان, Ramaḍan) is a Muslim Religious

Observance Taking Place During the 9TH Month of the

Islamic Calendar…………………………….

(Increased Rates of Muscle Degradation do not set in

Until Around 72 hrs.)

Since You're Fasting From Dawn Until Dusk,

you Have the Following Options………………..

1) Eat a Good pre-Dawn Meal Then Have a Morning Workout.

Predawn Meal, Which is Like an Early Breakfast.
2) Try to get a nap Some Time During the day or After Work,

Then Work out After the nap Since That has a Recharging Effect.
3) You can Work out After Sunset When you eat. Sunset Meal,

Which is Like a Late Lunch/Early Dinner.

4) You can Work out Late at Night Before or After Your Night Meal,

 Which you Should try to Distance From your Bedtime and

Include a lot of Protein/Water/Vegetables.

Options 3 and 4, There are a lot of Great Opportunities at

Night to Perform acts of Worship Which are Exclusive to

 Ramadan (Like Congregational Night Prayers) Try Not to

Neglect This or the Purpose of Ramadan Would be Fruitless,

Make Your Workout a Second Priority.
 

Just Continue Consuming the Same Amount of

Calories and Macronutrients as Before. Basically,

 You're Just Going to end up Having to eat Much

Larger Meals, Only Less Frequently. You Should

go for Calorically Dense Foods if you Feel That you

Can't Consume Enough Food in Those few Meals &

add Your Whey Protein Shakes Perhaps a Cassein.

Cut all Sodium!!!!! And Remember to

Drink Plenty of Water.

Add BCAA’s, and Amino’s, up Your Vitamins.

Your Workout………………………………………………….

Perhaps Drop Cardio Most of the Days, Reduce the

Lifting to 4 Days a Week, Cardio Only During the

Weekend a Midnight run After Taraweeh. Pace Yourself….

 Don’t go Into a Catabolic State, Your aim is More for

 Keeping the Muscle Than Building Right Now.

Take the Workout at a Slower Pace, Make These

Workouts the Time to Focus on Your Form. Slow

Precise Movements.


Try Keep Your Diet Clean, as to Give You More Fuel and

not the fat… if This is a Problem,

Add a Non Stimulant Fat Burner.

Good Luck….Ramandan is a Very Pure Time, and a

Good Detox of Oneself. Make it Work for You,

Take out the Good, for Yourself, of These 30 Days.

Carbing up and Water Drop

Most accurate caliper is steele Harpenden caliper. Plastic caliper is not as
accurate.Measurements get taken on right side of body, as in chest, back,
bicep, tricep, kidney, subrailiac,abdominals,quad​s and calf. Always go to
same person for... measurements, everyone has different technique.Try do
assesments same time of the day, as one tends to hold water later in day, which
affects the result. Average bodyfat measurements - male bodybuilders 2-4%,
female bodybuilders 6-8%,female fitness athletes 8-10%,bikini athletes 10-14%
CARBING UP - There are different ways of carbing up.Best is to experiment with
a smaller competition and find out what works for you.The basic principle is to
decarb Mon-Wed before the show.Increase water intake, peaking by Wed, thereafter
slowly decreasing water intake. I do not believe in cutting water intake,
otherwise you don't carb up. Carbs should consist of sweet potato,
potato,vegetables,rice and should be increased each day.It's important to
monitor your condition daily in mirror,making sure you do not overspill (smooth
out).It's popular with athletes to have a major carb up meal (pizza,ice
cream,glass of red wine) on Thu or Fri eve before the comp.I prefer the
steak,chips,red wine option as it is less sodium consumption.It's crucial not
to carb up on junk food if you are not hard enough.In that case it is better to
stick to 'clean carbs' WHAT TO EAT COMPETITION DAY? The most important rule is
to keep tummy flat, don't want a bloated tummy on stage.Eat less protein, as it
doesn't carb you up.Stick to basic clean carbs,eg oats,rice cakes,bananas.Stay
clear of sugars, it can smooth you out in a matter of minutes.Safest is shortly
before you go on stage.Sip water throughout day, allowing carbs to be
absorbed.Eat small meals throughout the day keeping tummy flat.There are
various ways of carbing up, eg sodium loading method.I find this risky, seen
too many athletes doing it wrong! Rather play it safe.You don't want to ruin
months of hardcore training and dieting in a couple of daysthat case it is better to stick to 'clean carbs' WHAT TO EAT COMPETITION DAY? The most important rule is to keep tummy flat, don't want a bloated tummy on stage.Eat less protein, as it doesn't carb you up.Stick to basic clean carbs,eg oats,rice cakes,bananas.Stay clear of sugars, it can smooth you out in a matter of minutes.Safest is shortly before you go on stage.Sip water throughout day, allowing carbs to be absorbed.Eat small meals throughout the day keeping tummy flat.There are various ways of carbing up, eg sodium loading method.I find this risky, seen too many athletes doing it wrong! Rather play it safe.You don't want to ruin months of hardcore training and dieting in a couple of daysslowly decreasing water intake. I do not believe in cutting water intake, otherwise you don't carb up. Carbs should consist of sweet potato, potato,vegetables,rice and should be increased each day.It's important to monitor your condition daily in mirror,making sure you do not overspill (smooth out).It's popular with athletes to have a major carb up meal (pizza,ice cream,glass of red wine) on Thu or Fri eve before the comp.I prefer the steak,chips,red wine option as it is less sodium consumption.It's crucial not to carb up on junk food if you are not hard enough.In that case it is better to stick to 'clean carbs' WHAT TO EAT COMPETITION DAY? The most important rule is to keep tummy flat, don't want a bloated tummy on stage.Eat less protein, as it doesn't carb you up.Stick to basic clean carbs,eg oats,rice cakes,bananas.Stay clear of sugars, it can smooth you out in a matter of minutes.Safest is shortly before you go on stage.Sip water throughout day, allowing carbs to be absorbed.Eat small meals throughout the day keeping tummy flat.There are various ways of carbing up, eg sodium loading method.I find this risky, seen too many athletes doing it wrong! Rather play it safe.You don't want to ruin months of hardcore training and dieting in a couple of days

Tubby Tummy

TUBBY TUMMY….

Fat Accumulated in the Lower Body (the Pear Shape) is Subcutaneous, While fat in the Abdominal Area (the Apple Shape) is Largely Visceral. (Surrounding the Abdominal Organs) or Subcutaneous (Lying Between the Skin and the Abdominal Wall)…………………………………………

1.     Regular Moderate-Intensity Physical Activity — at Least 30 minutes per day (and Perhaps up to 60 Minutes per day) ………………………………….

2.     Strength Training may Also Help Fight Abdominal fat in the Long Term, but Spot Exercising, Such as Doing sit-ups, can Tighten Abdominal Muscles, but it Won’t get at Visceral fat……………………..

3.     Diet is Also Important. Pay Attention to Portion Size, and Emphasize Complex Carbohydrates (Fruits, Vegetables, and Whole Grains) and Lean Protein Over Simple Carbohydrates Such as White Bread, Refined-Grain Pasta, and Sugary Drinks. Replacing Saturated Fats and Trans Fats With Polyunsaturated Fats can Also Help. But Drastically Cutting Calories is not a Good Diet Strategy, Because it can Force the Body into Starvation Mode, Slowing Metabolism and Thus Causing it to Store fat More Efficiently Later on…………………………….

4.      Weight-loss Medication Sibutramine (Meridia), Rimonabant (Acomplia) —  Been Shown to Modestly Reduce the Accumulation of fat at the Waist……………………………….

5.     The Hormone Dehydroepiandrosterone, Better Known as DHEA, Decline with age, Many People Believe That DHEA Supplementation can Reverse age-Related Changes, Including Increased Abdominal fat…………………………………………….

6.        HGH, Growth Hormone and Using HGH Supplements, can Reduce Fat Build up and Help Slow the Aging Process………………………………………………….

7.       Adjunctive Therapies Which may be Prescribed by a Physician are orlistat or sibutramine, or the OTC, Hoodia, Yohimbe and Slender Gels…………………………………….

8.       Sculp, a Relatively New gel in SA, Used by the Body Builders, it Works by ‘Melting’ the fat off an Area Which Applied to. Works Better to Loose the Last few Inches Than a Total Fat Loss Remedy………………………………………

9.       Clenbuterol, in Tablet or Inject able, the Body Builds a Resistance Very Quickly to Clen, Used for Short Periods Only. …………………………………………………..

CLENBUTORAL AND ALL THAT JAZZZZ

Its in Paste in Pill, Injectable and its Not a TOY.....

CLENBUTEROL

Girls (and guys) I have noticed a trend where clen is being used as a tool to loose body fat. This is so dangerous and the body quickly adapts by shutting down its receptors, of course the clever dealers then use various other methods to keep the receptors open. This drug should only be used by competitive BodyBuilders in their final few weeks before a show. Because you get results with this drug quickly I find people continuing the use of it long after the results have ended. Girls you will put the weight back on that I promise you and the side effects to your health could be permanent.

BLOAT

Bloat, Swollen Bellies and Wind... Every Athlete Must Know of This First Hand. 
With the High Protein intake its no Wonder,
Few Remedies That Help Eliminate This Within 3 Days,
1. Upon Waking Eat 5 Unsalted Almonds Every Morning, As The Digestion of This Bark Like Nut Will Keep the System Functioning at a Faster More Consistant Pace.
2. Water, Alot, and More of it Again.
3. Lay on Your Back and Ride Bicycle in the Air, Lifting the     Bum.
4. Up Your Cardio by 20 Min a Day until Your Tummy has Gotten use to the New Formula, Food, Diet etc.