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| Editor's Intro |
You may (or may not!) have noticed the newsletter was on hold for a while. We were changing the way we approach article content and wanted to ensure we had a stable backlog. Our goal is to provide articles that flow together from month to month and provide our readers with something they will reference in the future. To achieve this, we've hired some of the top names in the business. This month we have great articles by Eric Cressey and Tony Gentilcore along with a QA article with our very own MariAnne Anderson, aka "Built."
New Forum Members!
Jack London, aka Rhino290, was a national and collegiate powerlifting champion with a 1000lbs squat, 661lbs bench (no shirt), and a 700lbs+ deadlift! He has since crossed over to bodybuilding and won the NABBA North America and placed 3rd in the World Championships. His next target is the Night of Champions in September! Check out his site at www.londonisburning.com!
Mike Wolfe, aka bigbadwolfe, is one of the top bench pressers in the world. We are talking a HUGE 835lbs bench. He has numerous first place finishes dating back to 1994 and plans to make an assault on the 900lb bench press club in the near future! Don’t be intimidated. Despite the fact that Mike looks like a giant werewolf, he’s one of the friendliest guys on the forums. And he's more than happy to answer any questions you may have to improve your bench!
Eric Cressey is a busy guy to say the least. He is a regular contributor to Wannabebig.com, Testosterone Nation, Men’s Fitness, Elite Fitness Systems, Rugged Magazine, and has two highly praised DVDs available for purchase. He’s also a competitive powerlifter with a huge total of 1532 in the 165lbs weight class! Not to mention he’s a highly sought after strength and conditioning coach for top level athletes and travels all over the country to give seminars. Where does he find the time? I have no clue, but we are happy to have him posting on the forums. For more background info, check out his site at www.ericcressey.com!
And last, but certainly not least, the beautiful and incredibly strong, Laura Phelps! Within the past two years, Laura has set some crazy records. She has the all time best squat of 725lbs squat in the 181lbs weight class. In fact, she’s one of only two women who have squatted over 700lbs. She also has a 402lbs bench press, 473lbs deadlift, and an all time best 1581 total in the 165lbs weight class!
Their experience and knowledge is invaluable, so please give them a warm welcome and feel free to ask questions.
Announcements
John Berardi, Mike Robertson, Alwyn Cosgrove, Julia, Ladewski, Eric Cressey, Jesse Burdick, Dan John, and Ryan Smith will be presenters at the LA Strength and Performance Nutrition Seminar September 16 and 17th. This event is jam packed with excellent speakers, free supplements, lifting gear, and much more! Check out the website for details: www.lastrengthseminar.com
STRONG! Magazine is soon to be acclaimed as one of the best strength mags available! It is designed in celebration of the average (freak) lifter. People that train strongman, grip & odd lifts. People that train in the backyard, garage, junkyard, or even possibly the local gym. Guys that think a "sixpack" should be consumed, not admired. If you've ever heard "What the hell are you doing?", or had people stare at you in disbelief while working out, you belong here. Sign up now!!
And don't forget, At Large Nutrition has two great ways to save money on the best supplements available - stacks and volume discounts. And if you are still on the fence about trying the products, you should know the #1 powerlifting gym in the world - WESTSIDE BARBELL CLUB - now endorses At Large Nutrition!
Until next month ...
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| At Large Nutrition Discounts |
AtLarge Nutrition is proud to announce 2 new ways for you to save money and get the best results from your training!
We have carefully designed 3 AtLarge stacks, each one focused on helping you to achieve your fitness goals far more quickly. Each stack is also discounted to give you the absolute best value for money!
Do you want to lose fat?
Are you looking to gain mass and size?
Perhaps you want to increase endurance and mental focus?
Take advantage of our stacks now to maximise your results in the gym!
Get great savings on all of our products by taking advantage of our multiple unit discounts! By purchasing more than one of a given product you can save up to $12!
Here are some examples of the great savings you can receive:
Example - Nitrean
1 x Nitrean = $35.95
2 x Nitrean = $67.90 - Save $4
3 x Nitrean = $95.85 - Save $12!!!
Example - ETS
1 x ETS = $27.95
2 x ETS = $51.90 - Save $4
3 x ETS = $71.85 - Save $12!!!
To take advantage of these great offers, simply choose a multiple unit discount option from the drop down box on each of our product pages.
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| Articles |
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The Carbohydrate Conundrum
Carbohydrates, what are they? What are the different types and are carbohydrates 'required' in the diet? How are they metabolized and most importantly, how can they be optimized to enhance performance and promote lean muscle gain? Good job Tony is on hand to give you the 101!
Written by Tony Gentilcore
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Big Bad Bands
Everyone knows about free weights, however body weight only training has been around for centuries. Read on to find out how bands can play an important part in your training routine!
Written by Eric Cressey
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Get Built - Q & A with the Iron Geek
MariAnne answers your questions relating to weight training, nutrition, and sport supplementation. This month's subjects are 'Feminine Fat Loss', 'Fish oil, flax oil?' and 'Help - I'm cutting and I'm freaking HUNGRY!!!'
Written by MariAnne Anderson
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| Ask Maki: Appetite |
Q: My problem is my appetite. I can't eat enough to pack on any appreciable muscle mass without feeling like I'm going to puke. I eat three square meals a day and have two weight gainer shakes. I'm about 170 and am 6'2.
What can I do?
A: Forget about how much protein, carbs, and fat you should be taking in and focus on packing as many calories as you can into each meal. Spread over three meals you should aim for about 900-1100 calories with an additional 900 calories coming from each weight gainer shake. You can tweak your meals from there once your weight stagnates again. Below I have put together a small list of meals that range from 900-1100 calories.
1 can of baked beans and 3 beef weiners
Kraft mac and cheese and 3 beef weiners
3 beef/bean burritos and sour cream
2 peanut butter sandwiches and 1 glass of 2% milk
2 servings of Sloppy joe with a bun
2 BLT sandwiches with 1 glass 2% milk
1 cup of trail mix, one bagle with two table spoons peanut butter and 1 glass of 2% milk
2 glasses of 2% chocolate milk 2 slices of toast with honey
8 perogies and sour cream and 1 glass of 2% milk
One last suggestion. For your workout, mix up some Gaterade powder (2 servings worth) and sip on it while you lift. You want to make up for any calories you might be expend during your training session.
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| John Berardi's Corner |
Eat Pasta... Carefully by Dr. John Berardi
As a God-fearing Italian, I have to admit that I love pasta. But, as a gut-fearing weight lifter and athlete, I definitely have to choose the lower GI, nutrient dense whole-wheat variety. During training phases that require or allow for higher carbohydrate intake (higher volume training) I'll eat one whole-wheat pasta meal per day. During other phases (like where I’m trying to lose fat), the pasta stays on the shelf in favor of a higher lean protein, good fat, and fruit and veggie intake.
This tip is sponsored by Precision Nutrition - our pick for the best nutrition and supplement resource currently available. Precision Nutrition, complete with 2 DVDs, 2 CDs, 5 manuals, and an entire cook book, is the last word on eating for optimal health, body comp and performance.
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| Support Wanna Be Big and At Large Nutrition |
Wanna Be Big (WBB) has established itself as one of the top weight training and nutrition websites on the net over the past five years. Updated biweekly with articles from top writers in the industry, WBB is a great place for beginners looking for direction or for advanced athletes looking for that edge.
Wanna Be Big Forums were established to encourage discussion of training and nutrition concepts. Our members include everyone from beginners to national competitors, students to PhDs, bodybuilders, powerlifters, martial artists, and even some horseback riders. If you are looking for to-the-point information on everything about getting bigger/stronger/faster, this is the place.
At Large Nutrition (ALN) is the sports supplement company that funds WBB and the forums. Created by Daniel Clough and Chris Mason, ALN went against the grain and promised to put quality before profit. This attitude helped create a loyal following that continues to grow. Okay, the taste of Nitrean certainly does not hurt. ;) If you haven't tried our products yet, please show your support by considering ALN for your next supplement purchase.
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| No part of this newsletter may be reproduced without permission. Copyright 2006. |
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