MacroNutrients and Bodybuilding

Any kind of nutrition plan you follow, or any article you read on dieting, you will certainly come across the word “macronutrients.” While some people have an idea about nutrition and usually understand what it means, others just wonder what a macro is and where they “can get one” when they read or hear about it.

In bodybuilding, diet is very crucial. The macronutrients you consume play a role in your body structure. Getting your calorie intake is important because excessive calorie intake will make you put on fat, while ingesting too few will lead to muscle loss. Macronutrients are actually carbohydrates, protein and fat. Although all these are needed for bodybuilding, they should be planned carefully if you are to obtain optimum results from them. Each macronutrient’s body requirement is dictated by one’s gender, weight, fitness objectives, and fitness levels.

basic micronutrients chart

While you might be conversant with micronutrients, figuring out your macros can be challenging. This can be worse for those starting to learn about diet and how it can affect their workouts and physique. For instance, having to measure 30 grams of protein for every meal can be such a pain that many individuals will just give up and revert to stuffing their plates with any food that is on the table.  To lessen some of this confusion and clear up misrepresentation, here are some steps to guide you:

  1. Calculate the number of calories you need to eat by either following the recommended calorie daily intake (2,000-3,000 per day for males and 1800-2400 per day for females), or following a personalised plan. But as a bodybuilder, you may need a tailored plan since you will have more muscle and less fat, as well as work out more than the average person. Using an online calculator to compute your calorie requirements is recommended because it will take into consideration not only your body fat percentage, but also goals and activity levels.
  2. Target to eat not less than 1 gram of protein for each pound of body-weight per day – This is recommended by professional nutritionists when gaining mass, but should be increased to 1.5 grams per pound while you are on a low-calorie diet and cutting fat in order to help avoid muscle loss. Protein is important for muscle growth and repair. Besides, it plays a role in various chemical reactions that take place in the body.
  3. Plan your carbohydrates intake according to your exercise schedule. Carbs are needed to provide energy and increase your recovery rate after training sessions, and that is why it is good to consume additional carbs during your training days. An intake of 2-3 grams of high carbs per pound of body weight during intense training sessions is recommended, while 0.5-1.5 grams per pound on lighter training days and rest days will be enough.
  4. Make adjustments to the amount of fat you consume to match the amount of carbs you eat since the two contain 4 calories per gram. You should add the grams of the two nutrients together and multiply them by 4. You can then determine the number of calories you should eat from fat by subtracting the answer to that from your total recommended calorie consumption. Each gram of fat contains 9 calories; as such, you should divide that by nine to give you the grams of fat that you need to consume. Nutrition experts recommend splitting your fat intake equally between saturated fats and polyunsaturated fats.

Many bodybuilders are aware they need to have proper nutrition for then to build a great physique. However, they are often not very sure where to start since to many people, nutrition seems both complex and mysterious. The truth is – it is not. A bodybuilding plan resembles a personal financial budget in that both of them are about making difficult decisions – and then following the budget. Blowing the budget will result in a disaster.  So in this case, if you happen to blow your nutritional “budget”, then you are bound to end up fat or weak.

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Tips on How to Sunbathe Safely

Human beings are actually designed to spend some time in the sun – but not too much.  While on one hand very little sun exposure places us at a great risk for Vitamin D deficiency, on the other hand overexposure is potentially harmful also. A sun burn acts as our natural warning system to let us know we have overdone it.  Too much exposure to sunlight can result into physical changes on your skin. These may include wrinkles, freckles, age spots, as well as changes in skin texture.

There are numerous reasons why we all love the sun. The sun is known to boost levels of serotonin (nature’s equivalent of Valium), which has been proven to lessen anxiety. In addition, it produces Vitamin D which is good for the skin, teeth and bones. However, if you have to get that sun-kissed glow, at least do it safely to avoid premature ageing and skin cancer risks.

The following tips will help you to sunbathe safely:

  1. Exfoliate Your Skin

For you to get the best sun tan, you need to exfoliate prior to sun exposure. Exfoliation involves the removal of dead cells from the skin’s uppermost layer to make way for new skin to appear. Exfoliation can actually even your skin tone, eradicate the dirt and oil clogging the pores. It allows you to tan more easily since your tan will develop and also fade evenly.

     2. Apply a Sunscreen

Although many tanning enthusiasts have contrary beliefs, you could still tan with sunscreen – in fact it is better that you do it. This is because the SPF (sun protection factor) prolongs the time you may spend in the sun without experiencing further skin damage. The higher the SPF numbers, the better the protection against UVB rays. Sunscreens with “broad-spectrum” labels can protect your skin against UVB and UVA rays.

You should apply SPF 15-30 minutes before trekking outdoors and reapply it 15-30 minutes after exposing yourself to the sun, and only do so if you have been involved in any aquatic activity where your sunscreen was possibly washed off.

  1. Avoid Overexposing Your Skin to the Sun

For you to achieve a healthy and glowing tan, do NOT expose yourself to UV rays. The best way to sunbath is to do it evenly in small doses. This will reduce sunburn. For instance, spending between 30 minutes to one hour under the sun per day will help your body to produce enough melanin that will be helpful the next time you sunbath. Sun tanning time should be chosen wisely when UV rays’ strength is not at its peak in sunny summer days (10am to 4 pm in the US).

  1. Put on Your Shades and a Hat

For you to attain an even tan, ensure that you wear your shades plus a hat. The skin surrounding your eyes and the eyes themselves, are actually delicate to UV rays. If proper care is not taken, it can lead to eye ailments such as cataract, eye cancers and age-related deterioration. Ensure you buy sunglasses that meet the standard requirements or are labeled “UV absorption up to 400 nm”.  Also, the perfect glasses should be large-framed and wrap-around as they are ideal for protecting your eyes from light coming from different angles.

You need to wear a 2-3 inch brimmed hat to protect your scalp, forehead, eyes, ears, and nose all at once – while you look chic sunbathing. A baseball might look ideal, but it only protects the top of the head and the face, leaving the ears and neck vulnerable to exposure to the sun. If you don’t fancy big, wide hats, you can choose a shade cap.

Finally, allow your skin time to repair itself after a day out in the sun before you trek out again.  For more tanning tips visit www.spatanningtablets.co.uk

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Gynecomastia and Steroids

Gynecomastia or Gyno refers to male breast enlargement, a disorder that no man desires.  It is also known as “man boobs” and “bitch tits”.  At best, it is unpleasant; however, the idea of it is simply horrifying. Although this condition is not at all life-threatening, potentially, it can be extremely harmful to a person’s state of mind because it can give to the cutest physique in the world a giant heap of garbage-like appearance.  Steroid abuse will almost certainly lead to Gynecomastia.

Gyno comes in several forms and there are various factors that cause this condition. Some are merely related to age and hormonal imbalances, while many cases are linked to the use of anabolic androgenic steroid which also trigger a hormonal imbalance.

Gynecomastia actually means “woman breast”, and is simply a state in which a man’s chest starts to take on the female shape.  A hormonal imbalance is mostly responsible for this condition and estrogen accumulation is virtually always the culprit, although progesterone might play a key role as well.

gyno and bodybuilding

Often, many bodybuilders who use anabolic steroids tend to suffer from this disorder. When a person starts using anabolic steroids their testosterone levels increase. Since they are supplying their body from an outward source, the natural production is stopped. The body is always looking for balance and since it cannot hinder a person from injecting steroids, it does the only thing which it has control over and that is reducing or stopping natural testosterone production. The body requires much time in order for it to increase its natural testosterone production at the end of a steroid cycle.  This is how Gyno is born.

People who use anabolic steroids are among the highest risk candidates for Gyno. This is because of the actual nature of steroid use as well as several anabolic steroids way of action when administered to an individual’s body.  The majority of anabolic steroids are testosterone derived, meaning they convert to estrogen through the body’s aromatase process, by the aromatase enzyme. This is what triggers a buildup of estrogen which tends to bind to the receptors in the pectorals leading to Gyno. This disorder generally results in droopy and puffy nipples in certain cases, although full-size Gyno or “bitch tits” are slightly rarer.

Many athletes using anabolic steroids try to ward off the effects of Gynecomastia.  Even though some people are very sensitive to steroid use despite taking all the precaution in the world, honestly speaking, there are actually very few people who should be victims of Gyno if only they are responsible enough and take the necessary precaution. The most common means of Gyno prevention are Selective Estrogen Receptor Modulators (SERM’s) such as aromatase inhibitors, as well as estrogen receptor antagonists.

A person who develops Gyno from steroids will have to stop taking the drugs and consult the doctor on the most suitable course of treatment.

Steroid Gynecomastia Prevention

Estrogen blockers, including Armidex or Nolvadex can be helpful in the prevention of this condition. Nolvadex acts to actually hinder the estrogen from binding to the receptors. But contrary to what many people who take it generally think, certainly it does not reduce estrogen. It is an aromatase inhibitor that will actually lessen the quantity of estrogen in the body as well as bind what is left. In most cases, Anastrozole (Arimidex) and Femara (Letrozole.) are some of the most common aromatase inhibitors that are effective.

However, the moment you have it, only surgery can be effective in curing it. Compression shirts, natural supplements, and medical pills can be used to fix Gyno. Some men actually use ice cubes or cold water to make the skin tight and make them less visible.

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Cardarine (GW-501516)

Cardarine is commonly referred to as GW-501516 or just simply as GW. It was originally produced by Glaxo Smith Kline and Ligand Pharmaceuticals in 1992. It is an extremely versatile supplement and although many people will categorize it as a SARM, in reality it is not one. As a matter of fact, it is a PPAR modulator, the same way MK-677 is a GH secretagogue. It binds to the PPAR receptor. They may have some similarities in a sense, but they are not really the same thing. Cardarine provides the stamina needed to push through the most demanding workouts.

guide to sarms

To a lot of people, fat has always been an enemy; getting it is easy, but getting rid of it is very difficult. Although diet and exercise will be helpful in achieving an amazing physique, adding a supplement to augment the results will actually take it to the next level. Your answer could lie in Cardarine (GW 501516).

Benefits of Cardarine

  • Cardarine is actually the “ultimate endurance enhancer” – that is why top athletes and competitors use it.
  • It provides the user with incredible energy levels, meaning the user can push harder, enhance his/her intensity, and break through plateaus more than ever before.
  • Lessens recovery time such that the user can lift virtually every day while taking Cardarine
  • Will melt fat speedily, even though it is non-catabolic – meaning the user will keep all gains made while getting leaner.
  • Will provide instant, evident results – literally on the initial dose
  • Since it is not a stimulant, it delivers some of the cleanest energies – meaning the user will not crash or feel anxiety at all.
  • Has the power to run for up to 12 weeks – meaning the user will achieve increasingly better results the longer he/she takes it.
  • Is multipurpose – meaning it can be stacked with almost anything.
  • Can be used either when cutting or bulking and will actually speed up results no matter what the user does.
  • Gives the user a general sense of health and wellbeing – he/she feels great while using it.
  • There have been no reports of side effects, liver toxicity or even suppression. Post cycle therapy is not needed either.
  • Termed as the probable cure for obesity since it enables the user to lose weight by utilizing fat reserves for energy instead of carbohydrates

Fat loss is the main reason why many people love Cardarine. Unlike most fat burners and drugs that have catabolic effects on a person while he/she is trimming down, with Cardarine striations and veins become more visible and the journey to fat loss gets easier.

Fat loss from Cardarine is caused by an increase in glucose uptake in skeletal muscle. Basically, you are putting to better use the nutrients you ingest daily and reducing the amount of carbohydrates or fat stored in the form of adipose tissue. Thus, Cardarine is fat burning and anti-catabolic, as well as slightly anabolic.

Cardarine can be stacked with almost anything and it will improve the outcome of the cycle. Cardarine is great for people who use androgenic steroid and prefer trenbolone as it combats the negative side effects of trenbolone and even enhances the positive effects.

For more info on a number of different SARMs visit http://www.simplyanabolics.com/sarms/

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