Advanced Fat Loss Techniques

May 2, 2012

Advanced Fat Loss Techniques

Struggling to lose that last bit of bodyfat, or looking to drop as much fat as possible in a short amount of time? Check out the tips below!

Calorie Cycling

By constantly changing the intake of your nutrients, your body is forced to adapt to the changes by keeping metabolism high and burning optimal levels of bodyfat. For a weekly cycle, try increasing your calorie intake on your major workout days (such as legs and back days), and decrease it on cardio-only days. This will signal your body to build more muscle and burn more fat, as it can’t get used to and adapt to a constant stream of nutrients. Start with a 10% increase/decrease, and adjust the frequency of your low calorie days depending on your results.

Workout Intensity

To keep the metabolism ramped up during weight training, try some intensity techniques. Decrease your rest periods between sets, superset two or three exercises (done back-to-back without rest), or throw in a short, high intensity cardio session (5-10 minutes) between exercises. These will all ensure your heart rate is kept up during the workout, and that your body is burning as much bodyfat as possible.

HIIT Training

High intensity interval training (HIIT) utilises different fuel/power mechanisms within your body, forcing it to adapt to different stresses. Studies have shown that HIIT burns more calories, and more calories from fat than the same length of training at a medium intensity. To incorporate HIIT training, start with work:rest periods of 30:60 seconds, and perform 15-20 minutes per workout. As you get fitter, adjust the ratio of work:rest, and aim for 2:1.

Macronutrient Separation

Many researchers believe that there is a greater tendency for the body to store fat if carbohydrates and fats are consumed at the same time. To combat this, make sure you eat either Protein + Carb meals (best consumed in the morning or around workouts), or Protein + Fat meals (at other times). This will ensure the carbs are used as energy and will not promote further bodyfat gain.

High Protein

Don’t forget to eat a diet high in protein. This will help keep hunger at bay, feeding your muscles and stopping them from deteriorating whilst you are dieting. There are a number of great protein powders available to buy. If you would like more information and a brief review on a new protein powder supplement, created by Mr Gaspari – Myofusion Probiotic Series, click here.

Yours in health,

Protein King

The advice in this article is to be used as a guide only and is purely the opinion of the author. No advice given is to be taken instead of advice from a qualified healthcare professional.

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Muscletech Neurocore Review

May 1, 2012

Muscletech Neurocore Review

Muscletech’s launch into the world of concentrated pre-workout powders comes in the form of Neurocore – a ‘Super-Concentrated Pre-Workout Stimulant’. It certainly is concentrated, at only 3.9g per serve – and none of it is wasted on fillers or sugars. It’s all active ingredients.

Ingredient Highlights

  • Creatine HCl – a concentrated form of creatine found in Con-Cret, a much lower dose is needed to achieve the same results as creatine monohydrate
  • Beta-Alanine – Muscletech Neurocore provides 3.2g of beta-alanine at the full serving size of three scoops, the clinically proven dose
  • Citrulline – increases recovery and ATP production in muscles

Taste and Mixability Available in Grape or Fruit Punch flavour, Muscletech Neurocore tastes good without being amazing. The tiny serving size mixes easily into any amount of water.

Strength With 110mg of caffeine and 177mg of geranium extract per scoop, Muscletech Neurocore is one of the more powerful pre-workout powders. At the full serving size of three scoops, you are getting 3.2g beta-alanine, 3g l-citrulline, 3g of creatine hcl, which are extremely potent doses. You will definitely feel the stimulants working at the full three scoops.

Value At less than $1/scoop, Muscletech Neurocore is great value for those looking to kickstart their workouts. Protein King has everyday low prices on all Muscletech products!

Final Word For less than $1 a serve, you wont find a more potent pre-workout. While it doesn’t contain all the beneficial ingredients of Superpump MAX or Assault, Muscletech Neurocore can hold it’s own as one of the better concentrated pre-workout products.

Yours in Health,

Protein King

The advice in this article is to be used as a guide only and is purely the opinion of the author. No advice given is to be taken as a replacement for advice from a qualified healthcare professional. Prices are subject to change.


Ladybird Carb Starve Snack Bars

April 30, 2012

Ladybird Carb Starve Snack Bars Review

Ladybird’s Carb Starve Snack Bars are a delicious and healthy alternative to tempting junk food. With Choc Nut and Choc Crunch flavours, and a 30g serve size, Lady Bird Carbstarves are a guilt free snack not just for the ladies.

Ingredient Highlights

  • Slow-digesting protein blend of whey protein concentrate, calcium caseinate, milk protein concentrate and soy protein isolate
  • Only 3.5g of fat and 1.5g of carbohydrates per bar
  • Added vitamins and minerals

Taste In one word: WOW! Ladybird Carbstarve Snack Bars don’t have the usual dry, bland flavour of most protein bars. Both the Choc Crunch and Choc Nut flavours are great, and they definitely taste like they are bad for you.

Strength Over 10g of protein and only 120 calories per bar makes for a great snack food!

Value Since Ladybird Carbstarve Snack Bars are only 30g each, a box of 15 will set you back less than $30. Protein King’s prices are always lowest!

Final Word The best tasting nutritional bar we’ve ever had, and has serious nutritional benefits! Ladybird Carbstarve Snack Bars are here to stay.

 

Yours in Health,

Protein King

The advice in this article is to be used as a guide only and is purely the opinion of the author. No advice given is to be taken as a replacement for advice from a qualified healthcare professional. Prices are subject to change.


Gaspari SuperPump MAX Review

April 26, 2012

With the recent emphasis on concentrated pre-workout powders, it is encouraging to see a new product counter the trend and release a fully dosed supplement. Gaspari’s new SuperPump MAX claims to be the ‘concentrate killer’; instead of relying on stimulants such as high caffeine or DMAA doses, supplying full clinical doses of key ingredients such as Leucine and L-Citrulline.

Ingredient Highlights

  • Branch  Chain mTOR Stimulation Blend – although the exact ratios of the three BCAA’s are unknown, 2g of Leucine per scoop of MAX is an important benefit of this product that the concentrated powders cannot include in their products. At the full dosage of 3 scoops, MAX will provide almost as many BCAA’s as many standalone amino acid supplements.
  • Nitric OxiENDURANCE Complex – the combination of L-Citrulline (rather than arginine) and Carnipure will promote strong levels of Nitric Oxide production
  • PhosphoDRIVE Signalling Complex – combining Creatine Monohydrate with Magnesium-Creatine Chelate promotes better performance than creatine alone and increases muscle cell hydration

Taste and Mixability
With eight flavours to choose from, there is something for everyone. We liked Pink Lemonade best. At only 16g per scoop, the powder dissolves easily into 300ml of water.

Strength
At the minimum dose of one scoop, SuperPump MAX might not give you the jitters like a concentrated product would. At the full three scoops, you are getting a good amount of caffeine, and unless you have a super high caffeine tolerance, you will be feeling it. Even at the lowest dose, you are getting good amounts of key ingredients.

Value
One tub of SuperPump MAX has 40 x 16g scoops, which will power 40 workouts at the recommended serving size. At three scoops per serve, you are getting around 13 workouts out of the tub. Most people will use one-two scoops per workout which should last at least a month. At Protein King’s price of $49.95, it is great value.

Final Word
The ingredients in SuperPump MAX suggest you will not only have a great workout, but you’ll get the further benefits of delayed muscle soreness, faster recovery and higher strength levels that they provide. Could this be the ‘concentrate killer’ it claims to be? We think so.

Yours in Health,

Protein King

The advice in this article is to be used as a guide only and is purely the opinion of the author. No advice given is to be taken instead of advice from a qualified healthcare professional.


Which Weight Gainer Protein Supplement is Best?

April 17, 2012

When it comes to building size and bulking up, it really comes down to 2 main factors:

  1. Dramatically increasing your daily calorie intake
  2. Following a good resistance training program involving mostly heavy weights and compound exercises.

Eating more food is the key, but how much solid food can we actually consume in one day without making ourselves sick?

Weight gainer protein shakes are great for increasing your overall daily calorie intake, as not only do most of them taste great and are a welcome treat to the usual bodybuilders diet of chicken breast and brown rice, but they contain a HUGE amount of calories. Some products quoting upto 1200 Calories in a single shake! Take this 2 or 3 times a day and your potentially taking in an additional 2400 – 3600 calories a day!

Whats the difference between standard protein powders like WPI or WPC and so called “Weight Gainers”?

WPI and WPC products are just that. They contain a high percentage of Whey Protein Isolate and Whey Protein Concentrate which is a type of protein. The main difference between that and Weight Gainers, is mainly the addition of carbohydrates. Now remember that not all carbohydrates are created equal.

The main types of carbohydrates to look out for when selecting a quality weight gainer supplement, is the amount of Complex Carbohydrates and amount of Simple Carbohydrates the supplement contains.

Note: Before reading on, it is important to know about the Glycemic Index and terms such as Low GI and High GI. Here is a quick summary below:

What is the Glycemic Index and what does High GI / Low GI mean?

The Glycemic Index or GI, is a measure of the effects of carbohydrates on blood sugar levels. It’s a measuring system to find the extent of which various foods raise the blood sugar level. The benchmark is white bread, which has a GI of 100. The higher the score, the greater the extent to which blood sugar is raised. Eg Dextrose scores 138 (which is high) whereas fructose is 31 (low).

 

What’s the difference between Complex Carbohydrates and Simple Carbohydrates?

 

Complex Carbohydrates – ie. Polysaccharides (poly meaning many) and (saccharides meaning sugars) are composed of 3 or more monosaccharides (single sugar molecules) joined together. Complex carbohydrates take a longer amount of time for the body to digest. This is fantastic when you are trying to gain size while keeping body fat to a minimum because as the complex carbohydrates are broken down, they release glucose into the blood stream at a slower pace than simple carbohydrates. This is what is known as a Low Glycemic Index Carbohydrate or as bodybuilders call it, a Low GI Carb.

Simple Carbohydrates also know as sugars, are already in their simplest form which means they are easily digested and enter the blood stream at a much faster rate. Simple carbohydrates are known as High Glycemic Index Carbohydrates or High GI Carb’s.

Remember, whether it’s a simple carbohydrate or a complex carbohydrate, your body will convert the carbohydrate into glucose to produce ATP (Adenosine Tri Phosphate), the energy molecule to power your workouts.

Why does it matter if I’m taking a High GI Carbohydrate or Low GI Carbohydrate?

This is where Insulin comes in. Insulin is a hormone produced in the pancreas of the human body. As Wikipedia states, “Insulin is central to regulating carbohydrate and fat metabolism in the body”. When you consume a High GI Carbohydrate such as dextrose, this produces a rapid spike in blood sugar levels. In order for your body to get your blood sugar back to normal levels, it will release a high amount of insulin. For bodybuilders or people trying to gain size, this is ok to take after your heavy workout, as your body has depleted its Glycogen stores. The sugar will be stored in your depleted muscle and liver stores to replenish your exhausted reserves. However, when your glycogen stores are full, and you are constantly eating high GI foods such as sugar, candy, cookies, honey, sodas etc throughout the day, this excess glucose present in the blood stream, will be converted to BODY FAT. Not good if your trying to build lean muscle tissue and keep your body fat to a minimum.

As complex carbohydrates are low GI, they take a while for your body to break them down into glucose. This slows the release of glucose into the blood stream, providing a slow and steady release of energy and avoiding the “Insulin Spike” that simple sugars create. Complex carbohydrates also naturally provide many of the vitamins and minerals needed for energy production aswell as fibre which is important for a healthy digestive system.

Summary

As you can see, the type of carbohydrates present in the weight gainer supplement you select is quite important, depending on when you take it (straight after your workout or several times throughout the day), how often you train in a week and how long you train for.

If you’re after the best Weight Gainer Supplements, Protein King recommends…

1) Optimum Nutrition Pro Complex Gainer

The Optimum Pro Complex Gainer is one of the best weight gainers available on the market today. Not only is it extremely low in sugar, but it is made up of several different premium protein sources: WPI, WPC, Calcium Caseinate, Egg Albumen, Hydrolyzed Whey Peptides, and Glutamine Peptides for a full range of your fast to your slow absorbing proteins. It also includes complex carbohydrates, dietary fiber, MCT’s (Medium Chain Triglycerides), digestive enzymes, vitamins, essential minerals and tastes absolutely fantastic. At 650+ calories/serve which includes 60g of quality protein and 85g of quality carbs, this is sure to get you big, not fat.

2) Max’s Supersize

Maxs Supersize is one of the most popular weight gainer supplements currently available, and at just under $80 for 5kg, is also great value for money for the budget conscious. The single protein source in this weight gainer supplement is WPC – whey protein concentrate. It’s very low in sugar and high in complex carbohydrates, and contains all your essential vitamins and minerals.

3) Inner Armour Hard Mass Gainer

If your one of those people who find it next to impossible to gain weight, and are purely after size and strength and just want to pack on those kilos no matter what, this is the product to get you there and FAST! Inner Armour is a Canadian brand and quite well know in the Australian market. At the full recommended serving, this product delivers you a WHOPPING 1277 Calories PER SERVE. In other words, if this doesn’t get you massive nothing will! This product also has added Creatine and Glutamine peptides and a number of proven ingredients to increase ATP (Adenosine Tri Phosphate – Your bodies energy source), endurance, electrolytes and muscle dependent amino acids to keep you anabolic (in a muscle building state).

4) Black Widow Mega Bulk

Black Widow is an Australian company and probably not as well known as some of the other brands, but nonetheless Black Widow has a great range of products and at rock bottom prices. Definitely worth a mention on the Best Weight Gainer Supplements list of products. At number 4, Black Widow Mega Bulk is a basic weight gainer. If you already take your creatine, glutamine and multi-vitamins separately, or just starting out on weight gainers, and purely after a weight gainer at an affordable price with no added ingredients besides Protein, Carbohydrates and MCT’s (Medium Chain Triglycerides – A great source of energy that is unlikely to be stored as fat by the body), then check out the Black Widow Mega Bulk.

 

NOTE: The information contained on this website is “as is” without any representations or warranties, expressed or implied.  Protein King makes no representations or warranties in relation to the medical information on this website. Protein King recommends to ALWAYS read the label of the product, and use only as directed. You must not rely on the information on this website as an alternative to medical advice from your doctor or other professional healthcare provider.


Protein King’s Tips to BULK UP and GET HUGE!

March 17, 2011

Looking to bulk up?

Here is a rundown of what you need to eat to put on quality muscle, with as little body fat as possible.

Protein
Protein is made up of the amino acids required to repair damaged muscle tissue, and assist new muscle growth. An adequate protein intake when trying to add quality mass is essential, generally around three to three and a half grams of protein per kilo of bodyweight (around 250 grams for an 80kg person). The high protein foods you should be eating are lean chicken breast, lean beef, fish and egg whites. Eating this amount of food is not easy, and that’s where a good protein powder can help you to get sufficient protein in your diet.

Carbohydrates
Carbs are the body’s most convenient fuel source, and are essential for maintaining strength and energy levels. The majority of your carbohydrate intake should be from complex carbohydrates such as brown rice, pasta, oatmeal, sweet potato, white potato, whole grain bread, fibrous vegetables, beans and lentils. This will keep your insulin levels steady, maintaining energy levels throughout the day and preventing excess fat gain. Simple carbohydrates should only be consumed around workouts, especially immediately after, where they can help spike insulin levels and force nutrients into your muscles quickly. Simple carbs such as dextrose, maltodextrin and even table sugar work well immediately post workout. Aim for about five grams of carbohydrates per kilo of bodyweight (around 400g carbs for an 80kg person).

Fat
Adequate fat intake is essential for a number of reasons, including heart and joint health, boosting testosterone levels, and adding calories to a diet. The majority of fat intake should be poly or mono unsaturated fats, with a small amount coming from saturated fat. Good fat sources include olive oil, egg yolks, nuts, avocados and peanut butter. You should aim for about 1.5 grams of fat per kilo of bodyweight (120g for an 80kg person).

Bodybuilding Supplements
There are a number of supplements that can assist with a bulking diet:

Weight Gainer Powders
A convenient way of getting lots of calories into your diet, weight gainers are great for those who struggle to put on weight. Each product varies in the amount of carbs and protein in each serve. Generally the harder it is for you to gain weight, the more carbohydrates your weight gainer shake should have. Weight gainer shakes are best consumed around workouts, and first thing in the morning.

Creatine Supplements
Creatine can help you recover faster from workouts, increase strength and muscle mass. Take creatine before and after your workouts to help your muscle gains.

Preworkout Supplements
An N.O. booster, or pre-workout supplement helps promote bloodflow and the ‘pump’ throughout the body, delivering nutrients to the muscles, delaying fatigue and increasing recovery speed.
Sample Meal Plan

Meal 1
Weight gainer shake

Meal 2
3 whole eggs, 3 egg whites, 4 slices whole grain bread

Meal 3
½ cup (dry measure) brown rice, 200g chicken breast, vegetables

Meal 4
300g sweet potato, 200g fish, green salad

Meal 5
100g (dry measure) pasta, 200g chicken breast

Preworkout
N.O. supplement/creatine

Meal 6 (Postworkout)
Weight gainer shake, creatine

Meal 7
Large baked potato, 250g steak, green salad

Final tips

Combine this diet with a high intensity weight training program 3-4 days per week. Keep cardio to a minimum, and at low intensity on off days or after weight training.

Monitor food levels and be sure to increase/decrease food intake if you aren’t gaining weight or are gaining too much weight. Anything more than about 1kg gained per week will be too high a percentage of fat gain.

Keep cheat meals (junk food) to a minimum, but reward yourself with one or two treats a week.

Get plenty of rest. You do all your building outside of the gym, and especially while you sleep. Get as much sleep as possible, at least 7-8 hours per night.


Which Pre-Workout Supplement Is Best?

March 13, 2011

Why Take a Pre-Workout Product?
Pre-workout products are amongst the most popular category of supplements available. Their ingredients vary greatly, however most pre-workout supplements are designed to give the user an added energy boost in training, as well as assisting with increasing stamina, delaying muscle fatigue and soreness, increasing strength levels, and boosting nutrition.

What is in Pre-Workout Products?
Pre-workout products are made up of a variety of ingredients, and vary between manufacturers and products. Here are some of the more popular ingredients, and their roles in pre-workout supplementation:

Arginine & Arginine Alpha-Keto Glutarate (AAKG)
Arginine is an amino acid manufactured within the body, but also contained in various food sources such as meats, dairy, nuts and seeds. AAKG is a form of another amino acid (a glutamine precursor), which may have a glutamine-sparing effect in muscle tissue, leading to more available glutamine. It is one of the most common ingredients in pre-workout supplements due to its role in forming Nitric Oxide (N.O.). N.O. is a vasodilator. When produced in the body, Nitric Oxide dilates the blood vessels, increasing bloodflow throughout. When bloodflow is increased, more nutrients are delivered to the body’s cells, and stressed muscles grow larger. This is what is commonly referred to as ‘the pump’.

Caffeine
Caffeine is a popular stimulant to the central nervous system, found in many foods and drinks such as coffee, tea, chocolate and energy drinks. Caffeine has a host of benefits to those undergoing strength or cardiovascular training, including: increased energy levels, increased mental alertness and delaying of muscle fatigue and soreness.

Creatine
Creatine is naturally manufactured in the body, and is found in many foods, especially meats and fish. Creatine is one of the most popular supplements on the market, due to the great benefits it provides weight trainers and endurance athletes. Creatine is well-known at speeding recovery rates, increasing muscle strength and size, and accelerating fat loss.

Beta-Alanine (BA)
Beta-alanine is a naturally occurring amino acid which is widely used in pre-workout products. It is highly researched, and is widely believed to be important in increasing energy levels and power output, especially when combined with creatine.

Carbohydrates
Carbohydrates are the body’s most efficient energy source and are used by the body for fuelling activity, especially aerobic and anaerobic activity. When taken pre-workout, carbohydrates such as dextrose, will increase the body’s energy levels, allowing a more intense and longer workout.

Electrolytes
Electrolytes are salts, found throughout the body’s cells which maintain and carry electrical impulses to other cells. An electrolyte balance within the body is important  for nerve and muscle function. In athletes, having insufficient levels of some electrolytes will cause muscle weakness and failure. Electrolytes such as sodium, potassium and calcium are vital for muscle function, and pre-workout products containing these salts are designed to replace what is lost through sweat during intense exercise.

Taurine
Taurine is an amino acid which provides a number of benefits to resistance trainers and cardiovascular athletes. Taurine is believed to act similarly to creatine, filling up muscle cells with water, making them appear larger and absorb more protein and other nutrients. Taurine is also believed to increase strength levels, especially in combination with creatine.

When Should I Take a Pre-Workout Supplement, and What are the Dosage Sizes?
Directions on the products label should ALWAYS be followed, but as a guide, pre-workout supplements should be taken within an hour before a workout for maximum benefit. This will allow the body to absorb the nutrients contained in the product, and allow processes such as nitric oxide production to take place. Dosage sizes vary greatly, depending on the ingredients of the product, but are always detailed on the label.

If you’re after the Best Pre-Workout Supplements, Protein King Recommends…

1) Gaspari Nutrition SuperPump 250


One of the most popular supplements in the world, Gaspari SuperPump 250 is the benchmark for pre-workout supplements. It is clinically researched, and contains creatine, caffeine and arginine, as well as a number of ingredients designed to increase power, endurance and strength during workouts.

2) BSN N.O.-Xplode

A close second to Gaspari SuperPump 250, and again, one of the most popular products in the world, BSN NO-Xplode is designed to give a great pump, as well as increase training intensity and endurance.

3) MusclePharm Assault


A great pre-workout product containing one of the highest amounts of essential ingredients on the market. Musclepharm Assault focusses on three separate processes – nitric oxide production, strength and recovery support, and mental focus.

4) Nutrex Hemo-Rage Black


One of the more ‘hardcore’ supplements, Nutrex Hemo-Rage contains 56 ingredients, and promises to deliver the most intense workouts possible.

 

NOTE: The information contained on this website is “as is” without any representations or warranties, expressed or implied.  Protein King makes no representations or warranties in relation to the medical information on this website. Protein King recommends to ALWAYS read the label of the product, and use only as directed. You must not rely on the information on this website as an alternative to medical advice from your doctor or other professional healthcare provider.