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September 30th, 2009   
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In this issue:

  • Latest Exclusive Articles
  • Nitor - King of the Fat Burners by Chris Mason
  • Classy Chicken Recipe by Daniel Clough
  • Forum Discussions - Who's Talking About What?
  Latest Exclusive Articles  

Get Big Legs with Bad Knees

Talk to just about any athlete or exercise enthusiast over the age of 25 and he or she is almost guaranteed to have some sort of pain, injury, or limitation.

We bring you Knee-friendly training, exercises that maximize results in strength and muscle but place minimal stress on the knee joint.

Warning - After reading this article you will no longer have the option of using the “I have bad knees” excuse when it comes to building big, muscular legs!

Read the full article here

Author: Nick Tumminello

  Mini Article 1  

Nitor - King of the Fat Burners

by Chris Mason

Nitor holds the unique distinction of being one of, if not THE ONLY fat burning supplement with 3 different fat loss agents at lab proven doses. While this may not sound unique at face value, it is. Most fat burners contain very few proven fat loss agents, include otherwise proven agents at ineffective or unproven low doses, or both.

Below is a list of the primary fat loss agents in Nitor, their dosing, what they do, and a reference study:

Glucomannan: is a viscous fiber supplement which has been shown to aid in weight loss during a calorie restricted diet over and above a placebo comparison. Those consuming glucomannan during a 5 week study lost nearly 3 lbs more body weight than a placebo group. Glucomannan is included at 1,000 mg (at full dose) and serves to have both a direct (possible effect on metabolism) and indirect (appetite suppression) effect on body weight reduction and fat loss.

Glucomannan Reference Study: Grethe Stoa Birketvedt, Mona Shimshi, Erling Thom, Jon Florholmen: Experiences with three different fiber supplements in weight reduction: Med Sci Monit, 2005; 11(1): p15-8.

Green Tea Extract: is included at 1,500 mg at full dose. Green tea extract and its constituent catechins may aid fat loss via enhanced thermogenesis (increased burning of calories), fat oxidation (increased burning of fat), or both.

Green Tea Extract Reference Study: Maki KC, Reeves MS, Farmer M, Yasunaga K, Matsuo N, Katsuragi Y, Komikado M, Tokimitsu I, Wilder D, Jones F, Blumberg JB, Cartwright Y: Green tea catechin consumption enhances exercise-induced abdominal fat loss in overweight and obese adults: J Nutr. 2009 Feb;139(2):264-70. Epub 2008 Dec 11.

7-Keto (7-oxo-DHEA): is NOT DHEA, but rather a down metabolite (safe for both men and women) of DHEA. It has thyroid-like action in the body and enhances thermogenesis with lab proven weight loss roughly 3 times that seen with diet and exercise alone. At full dose, Nitor contains 200 mg of 7-Keto. It is truly of the most potent fat burning agents available without a prescription.

7-Keto (7-oxo-DHEA) Reference Study: Kalman D, Colker C, Swain M, Torina G, Shi Q: A randomized, double blind, placebo-controlled study of 3-ac etyl-oxo-dehydroepiandrosterone in healthy overweight adults: Current Therapeutic Research Vol. 61, No. 7 Jul 2000.

Above: Paul has been using Nitor to help him get ripped for his first bodybuilding contest
(Also check out our interview with Paul, here)

The Straight Skinny

Nowadays, it’s hard to read a supplement label without getting lost in double speak, pseudo-science and incredibly vague proprietary blends, which actually hide the true dosing of the ingredients.

Also common place is the inclusion of as many ingredients as possible (at low, unproven doses) along with outlandish marketing claims in an attempt to dazzle the customer.

The end result? A LOT of wasted money on under-dosed, ineffective, bunk fat burners.

At AtLarge Nutrition we WANT to accurately communicate the truth of our supplements. We don’t come up with bogus alternate names for substances, or combination of substances, and we don’t make outlandish claims, we simply label our products with their exact ingredients and tell you what they will do for you.

Nitor may be the only product of its kind that will actually deliver fat loss as promised.

Don’t ever waste your supplement dollars again. If you want to lose body fat, get Nitor!

Important Note - We've temporarily discounted Nitor from $44.95 to $34.95, which equates to a SAVING of $10!

  Mini Article 2  

Classy Chicken Recipe

by Daniel Clough

Chicken is one of the most popular food choices amongst bodybuilders. Not only is it rich in protein (approx 55 g of protein per medium sized breast) but it also contains minimal carbohydrates and has a low fat content. This makes is both an attractive food choice for those looking to gain or lose weight.

The only problem is unless you use your imagination in the kitchen, it can be a little bit bland and let’s face it the more interesting and enjoyable a meal is, the more likely you are going to stick to your diet.

I’ve borrowed this recipe from the absolutely brilliant Gourmet Nutrition Cook Book by Dr John Berardi. Gourmet Nutrition not only contains over 120 tasty, healthy recipes, it goes further and contains strategies for how to structure your meals for optimal results. This book is quite simply a must for those who want to both eat healthily AND enjoy your food. From a personal perspective it helped improve my own lifestyle significantly.

Below is the recipe for Classy Chicken (slightly modified) from the book. There are some great flavor combinations in this recipe including coconut, curry and garlic. This dish simply looks and tastes GREAT.

I’ve included ingredients, detailed instructions, nutritional information and lots of lovely pictures from the kitchen of yours truly!

Serving Guide and Preparation Time

- Serves: 3
- Preparation time: 15min
- Cooking time: 25 min

Nutritional Information: (per serving)

- Calories: 470.5
- Fat: 18.5g (35%)
- Carbohydrates: 19.5g (17%)
- Protein: 56.5g (48%)


- Coconut Milk - 3/4 cup
- Olive Oil cooking spray
- Boneless, skinless chicken breast - 510g or 1lb, 2oz
- Red Pepper (large diced) – 1 cup
- Onion (large diced) – 1 cup
- Garlic (minced) – 1 tbsp
- Curry Powder – 1 tbsp
- Cumin – 1 tsp
- Broccoli Florets (small) – 1 cup
- Asparagus (cut into 1 inch pieces) – 1 cup
- Aged white cheddar (grated) – 1 ½ cups


Preheat the oven to 400F.

Preheat a non-stick frying pan on medium heat and lightly coat with spray. Add in the chicken and sauté until lightly browned on both sides. Transfer to a large casserole dish.

Return pan to medium heat and re-spray pan if needed. Add the red pepper, onion, garlic, curry powder and cumin, and sauté for 1 minute.

Add sautéed vegetables, broccoli, asparagus to casserole dish and then pour the coconut milk over the ingredients in the casserole dish. Lastly evenly top with grated cheese.

Place in the oven and bake for 25minutes or until the cheese is lightly browned.

Lastly, enjoy!

Tips for Bulking - If you’re bulking and want to increase the calories in this recipe, a good option is to add some potatoes. Simply chop your potatoes into small size chunks and par-boil them (bring the water to a light boil and then boil for 10-15 min) and then add them into the casserole dish when you add the sautéed vegetables.

The finished article!
  Mini Article 3  

Forum Discussions - Who's Talking About What?

2009 Mr Olympia - all you need to know!

Last weekend Jay Cutler made history by being the first man in the history of the sport to reclaim the title. Final placings, tons of pics and opinions from our members on how the big guys looked on the day in this thread.

You can check out 2009 Mr Olympia thread here - 2009 Mr Olympia - all you need to know!

Routines that you've made the biggest gains on

Travis Bell started this thread only a couple of days ago and already there are tons of great routines posted up by Wannabebig members. It really is a great read and could save you a lot of wasted effort and time!

You can check out the routines that have been posted - Routines that you've made the biggest gains on

Deadlift and Squat form check

Forum member Dolphin wanted some feedback on his squat and deadlift form and what better way than to post up a video and have the Wannabebig members critique it! It's also a great way for everyone to learn and pick up form tips to adjust their own exercise form. Kudos to dolphin, it takes a lot of guts to post up a video of yourself and be open to critique.

You can check out the two videos/threads here - Deadlift form check and Squat form check

Efferding totals 2221 raw!

Stan Efferding is an absolute beast, there's just no two ways about it. Stan hit a 2221 lb RAW total (825 lb Squat, 606 lb Bench and 793 lb Deadlift) which makes him the strongest Pro bodybuilder and also probably the strongest RAW lifter in the WORLD.

Pics, videos and our members opinions here - Efferding totals 2221 raw!

© 2009 Wannabebig