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February 11th, 2010   
  Serious About Muscle Newsletter    WBB on Facebook    Follow on Twitter    WBB Forums

In this issue:

  • Latest Exclusive Articles
  • The Forums get a Makeover!
  • Water - The Most Important "Supplement" by Riley Bestwick
  • Opticen - The Ultimate Post-Workout Shake by Chris Mason
  • Forum Discussions - Who's Talking About What?
  Latest Exclusive Articles  

Bodybuilding Principles with Shelby Starnes - Vol 1

Sure, you can always pick up advice from your local locker room guru, but what are the chances of it actually being good advice?

Unfortunately, the odds arenít in your favor. Unlike the big guy at your gym, Shelby has worked with hundreds of athletes who are looking for the same thing as you: a ripped, muscular physique.

In this installment, Shelby tackles dairy for dieting, how much time you really need to get shredded, fasted cardio, and motivation techniques to help you get your lazy butt out of bed and into the gym.

Read the full article here

Author: Shelby Starnes

Carb Rotation - An In-depth Guide to Personalizing Your Diet

Carbohydrate rotation is most likely one of the most effective ways to manipulate your body composition.

Whether you are looking to gain some slabs of quality muscle or want to strip away unwanted body fat, this could be your answer!

This guide spells out all the basics. Give it a try!

Read the full article here

Author: Steve Colescott

  Mini Article 1  

The Wannabebig Forums get a Makeover!

by Daniel Clough

The Wannabebig Forums got a massive upgrade this week.

We've brought them under the main site design to improve the consistency between the main site and the forums and we've also upgraded to the new version of the forum software, so there is a lot of new features to use too!

Here is a screenshots for you:

If you haven't visited in a while, we'd love to see you back. As of late we've added a lot of professional athletes as regular contributors and we've also picked upon many, many experienced members too.

As is the case whenever we do an upgrade (let alone one this big!) there are always a few design issues/feature bugs so if you find any, let us know here - forum upgrade - issues and bugs

Look forward to seeing you on the forums!


  Mini Article 2  

Water - The Most Important "Supplement"

by Riley Bestwick

You've got your bases covered with a high-quality protein powder, fish oil, and recovery workout drink from AtLarge Nutrition. Maybe youíve even had some success with a thermogenic fat-loss pill. Good for you.

Trouble is, you're probably not consuming enough of the most important "supplement": water.

(Yeah, unfortunately enough guys don't drink ample amounts of water that I consider it a supplement instead of a staple for them.)

According to Jonny Bowden's book The 150 Healthiest Foods on Earth and a few other scientists who are smarter than me, our body is 83 percent water.

Your muscles are 75 percent water. Hell, your brain is 74 percent water. And you think some Diet Coke and a protein shake or two will be enough? Shame on you.

Besides being crucial to live, water can help improve energy, increase mental and physical performance, and remove various toxins and waste from your body. And perhaps of most interest to you is that water is necessary to digest and absorb vitamins and nutrients. That means if you don't have enough water in your body, it'll have a harder time converting protein into muscle. Not good if your goal is to build a bulletproof, athletic body.

The sad fact is most of us are walking around in a semi-dehydrated state all day.

The solution? Drink, drink, drink.

Try having a big glass of water with every meal. Carry a Nalgene water bottle around and make a goal of finishing the whole thing by the end of the day. Have a glass of water between every alcoholic drink while at the bar.

It may not be the sexiest "supplement", but significantly increasing your water intake could lead to some dramatic changes, not only in the way your body looks but the way it feels and performs, too.

If you have any questions on this article, feel free to post them on the forums here: Water - The Most Important "Supplement" discussion thread

  Mini Article 3  

Opticen - The Ultimate Post-Workout Shake

by Chris Mason

We have all heard of post-workout (PWO) nutrition. It is heavily promoted in the supplement industry as a reason to buy XYZ product, yet the science behind the claims is rarely elucidated.

In fact, the science is often ignored or bastardized when it is used to promote protein only supplements as optimal for PWO consumption.

Intense training stimulates protein synthesis even in a fasted state. Protein synthesis, however, is only one half of the net protein equation. Protein degradation, or catabolism, is the other half. If synthesis does not exceed degradation (as in the aforementioned fasted state), the individual is in a net catabolic state.

In order to fully recover and potentially supercompensate (get bigger, stronger, faster, or all three) from an intense exercise session it is necessary that the body achieves a net anabolic state after training. This can only occur if adequate nutrients are available.

Protein, and its constituent amino acids, must be readily available to the muscle cells PWO. Their availability tips the net protein scale in favor of anabolism, but it does not optimize the anabolic response. In order to optimize the response, insulin must also be present. Milk proteins do stimulate insulin, but not to the degree that simple carbs do, and insulin without glucose precludes the synthesis of glycogen which is yet another important component of recovery.

AtLarge Nutrition offers Opticen, a PWO supplement which provides 40g of high quality protein (our unique blend of ultrafiltrated whey protein concentrate, isolated casein peptides, total milk protein isolates, whey protein isolates, glutamine peptides, instantized egg albumin) and 35g of insulin stimulating carbohydrates as well as other recovery promoting ingredients.

With Opticen, you provide your body with what it needs to get the most out of each and every training session. Get yours today!

  Mini Article 4  

Forum Discussions - Who's Talking About What?

Offseason / Lean Gain Q&A ????

Ok, so how often does a TOP diet coach who has been responsible for getting hundreds of athletes a ripped, muscular physique jump onto a forum and offer to run a live forum thread Q & A? Shelby Starnes did exactly that and is here to help you'd be crazy to not take him up on it!

Check out the Q & A by Shelby here - Offseason / Lean Gain Q&A ????

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Powerlifting and looking good

CitizenKane wants to get into powerlifting, but also wants a physique like this. Is it possible?

Our members didnt hold back in their suggestions! - Powerlifting and looking good

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How much do you spend?

Andre518 was wondering how much everyone spends on average a week for food.

Some huge variations here! Check them out at - How much do you spend?

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Poll How much protein from shakes?

Clean food vs protein shakes is always a popular topic on the forums. Tom Mutaffis asks how much protein do you consume each day from shakes?

Poll options include anything from 1 Scoop (25 grams or less) to 4+ Scoops (100+ grams) - Poll How much protein from shakes?

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