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Volume 7 Issue 10
- October 2002
Sponsored by
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Are you getting enough calories Pt 2 By Mike Pullen CFT ISSA
So from part one you now know how to calculate your daily calorie intake to fuel your lifestyle, but for those of you who want to take it another step further and pinpoint the ratio of carbs, protein and fat and even further to calculate the total grams of each macronutrient and then finally to leave absolutely nothing to chance, how many grams of each per meal over the required number meals a day.
Lets take it step by step.
Step 1. Determine the ratio of carbs protein and fat required for your particular goal. For example as a general rule of thumb to lose body fat while maintaining muscle mass you would normally consume your macronutrients in the ratio of 40% carbs 40 % protein and 20% fat, to gain muscle mass a good starting point would be 50% carbs 30% protein and 20% fat. These are arbitrary % but useful as a starting point.
So lets say your daily cal requirements are 2000 cals a day and you want to lose body fat but maintain or even gain some muscle mass. Using the 40% carbs 40% protein and 20% fat your calculation would be: 2000 X 0.4 (for 40% of both protein and carbs) = 800 calories of both carbs and protein.
The for fat 2000 X 0.2 (20% fat) = 400 calories. Easy enough ?
Step 2. Translating the calories into grams of macronutrient. Both carbs and protein have 4 calories per gram while the demon fat has a whopping 9 calories per gram (So now you see the danger that fat presents and why its been hailed as THE DEVIL of weight gain, simply because its far more calorie dense than carbs and protein). OK yes saturated fats can cause cholesterol problems too but the "GOOD FATS" such as those high in omega 3 and omega 6 ESSENTIAL fatty acids can be beneficial but that's a subject for another article maybe if anyone is interested.
So using the example calculated in step one we can see that the grams of carbs and protein equal 200 ( 800 calories divided by 4 = 200) and the grams of fat equals 44.4 ( 200 divided by 9 = 44.4 so 44g is close enough).
Are you still with me folks?? Pretty simple really right?
Step 3 simply now divide the macronutrient grams by the number of meals you intend to eat per day (usually a minimum of 5 to keep the metabolism ticking over nicely another topic that could be covered in a later issue if enough interest is generated). Once again using the numbers generated above its easy to see that for 5 meals a day both protein and carbs equal 40g per meal (200g divided by 5 = 40) while fat grams equal 8.8g (44 divided by 5 = 8.8)
So there you have it, nothing left to chance all calories calculated to support your lifestyle and training regimen.
Now I can hear people already asking does he expect me to weigh everything I put in my mouth??? You don't have to of course its up to you but at least now you can if you want to reach that magic goal of looking and feeling FANTASTIC!
There is one final issue here also about the timing of those meals, we all have lifestyle commitments such as work, family and friends etc, BUT if you are fair dinkum about your health and well being you just have to slot those things into your nutrition program. Try and consume your meals at 2 - 3 hour intervals to keep the metabolism ticking as I mentioned before and if you are doing an afternoon weight session its important to consume one of those meals around 2 hours before you train so you get the MAXIMUM return on your efforts…
I am currently formulating an excel spreadsheet that will calculate all of the information mentioned in parts one and two of my articles and if anyone is interested I will make them available on a floppy disc (for a reasonable fee of course after all we all gotta make a living right?). All you have to do is enter your own details as mentioned in the articles click enter and your calorie requirements are on hand instantly. As your weight changes you can recalculate as you go.
My phone number for the newsletter is 0411 597 829
or you can e-mail me on mick555@mbox.com.au
Ed Note: To read part 1 of the
article, click on Sept in the menu on the left.
Max's 2002 INBA SA Natural
Physique and Figure Titles.
The 2002 INBA SA Titles were held
on the 6th of October in Adelaide, South Australia. This years titles
were a great success with 28 competitors and a huge crowd in attendance.
Highlight of the night was Joel Ramintas, last years winner and
Australian winner, taking the title again. Joel has now established
himself as one of the best Natural bodybuilders in Australia. It
was also great to see the girls back on stage after a lack of female
competitors in the past two years. There were 4 girls in the Novice
Figure and three in the Open Figure.
FULL
CONTEST PHOTO REPORT
Contest Post Mortem
As you read this newsletter, it has been 4 weeks since my contest. Mark Guster who won my class went onto win the Australian Athletic Title, congratulations Mark. In the last Muscle News, I vowed not to put the fat back on. Four weeks later I am only 1.5kgs heavier than I was on contest day. Hopefully I have now stabilised with my weight. I'm doing cardio 3 times a week (running 5-7 kays), and back to weights 3 times a day. I'm trying a new weight training program called HST, which involves training the whole body each session.
For more on HST click here.
COKE
1. In many states (in the USA) the
highway patrol carries two gallons of Coke in the truck to remove
blood from the highway after a car accident.
2. You can put a T-bone steak in a bowl of coke and it will be gone
in two days.
3. To clean a toilet: Pour a can of Coca-Cola into the toilet bowl
and let the "real thing" sit for one hour, then flush clean. The
citric acid in Coke removes stains from vitreous china.
4. To remove rust spots from chrome car bumpers: Rub the bumper
with a rumpled-up piece of aluminum foil dipped in Coca-Cola.
5. To clean corrosion from car battery terminals: Pour a can of
Coca-Cola over the terminals to bubble away the corrosion.
6. To loosen a rusted bolt: Applying a cloth soaked in Coca-Cola
to the rusted bolt for several minutes.
7. To bake a moist ham: Empty a can of Coca-Cola into the baking
pan, wrap the ham in aluminum foil, and bake. Thirty minutes before
the ham is finished, remove the foil, allowing the drippings to
mix with the Coke for a sumptuous brown gravy.
8. To remove grease from clothes: Empty a can of coke into a load
of greasy clothes, add detergent, and run through a regular cycle.
The Coca-Cola will help loosen grease stains. It will also clean
road haze from your windshield.
For Your Info
1. The active ingredient in Coke is phosphoric acid. Its pH is 2.8.
It will dissolve a nail in about 4 days. Phosphoric acid also leaches
calcium from bones and is a major contributor to the rising increase
in osteoporosis.
2. To carry Coca-Cola syrup (the concentrate) the commercial truck
must use the hazardous material place cards reserved for Highly
corrosive materials.
3. The distributors of coke have been using it to clean the engines
of their trucks for about 20 years!
Now the question is, would you like a glass of water or coke?
Letters To the Editor
Hi Kim
Just wanted to say 'congrats' on your competion photos. They are
great. Most of us dream of being at 6% bodyfat and while that may
not have been quite low enough to take home a trophy, you should
be proud of your efforts, dedication, guts and plain old hard work.
Thank you for sharing this experience with us via your monthly newsletters.
It was very interesting to
read about and see your progress. Well done!
Best wishes
Paul
Editor: Thanks
Paul, I appreciate your kind words, Kim.
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WHAT'S
NEW?
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Vyotech
Liquid Vyo-VAR
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New Anabolic Compound Delivers Genetic Message Telling Your DNA To Build More Muscle
If this is not the most exciting supplement message you've ever read it will be shocking . . . because for the first time there's a legal way to manipulate your genetic code, your DNA, to build more muscle.
This is not a pipe dream, a wish, a hope . . . it's the real deal.
There's a new compound from Russia called Rhaponticum carthamoides, the natural version of a compound you may already be familiar with, 20 Hydrox-ecysterone . . . the hot new anabolic from Russia. However, natural Rhaponticum has one property in particular that is far more pronounced than in its synthetic counterpart. And it's this one factor that just may be the answer to what you've been searching for your entire bodybuilding life . . . how to alter your genetics.
This is not an unsubstantiated claim . . . the research from Russia is very, very conclusive. Study after study clearly demonstrates Rhaponticum stimulates "genetic messages" to your DNA!
Let's dive right in and talk about it! When a muscle grows, about a zillion things have to take place in the body . . . but the most crucial is a "message" part of your muscle cell, called the ribosome, receives. The ribosome is your personal muscle making factory, the production line!
The ribosome receives the message to make more protein from messenger Ribonucleic acid, RNA! RNA is your body's replication system! If you need more muscles because you're training hard the message is sent . . . "working harder, lifting a ton, need bigger and more muscle fibers to carry the load" . . . as your RNA screams to the ribosomes!
Anyway, that's what RNA does . . . it creates various amino acid chains (DNA) that eventually wind up on your biceps, or pecs as muscle tissue!
So it's only logical that the more messengers you've got, the more telegrams you're going to deliver to the ribosomes. That's not too difficult to understand, is it? However, not everybody's messenger system is as efficient. Maybe you've got a genetic chemical imbalance that slightly misdirects electrons that act as transmission lines into the muscle cell. This is very complex bio-chemistry, but it may be the reason for some guys getting huge and some guys staying small!
Think about it . . . that's how muscle is ultimately built! If only you could see the incredible machine you are on the inside. . . the trillions of conversations your cells have on a daily basis. Muscle doesn't grow automatically, it's a computerized mechanism ingeniously created by an intelligence that is difficult to comprehend.
However, scientists do know a lot, and the thing most important to you is . . . the clear proof that Rhaponticum does significantly increase RNA synthesis . . . the lynchpin for all new muscle growth. The "one factor" that may be missing in your quest to get huge! Now, you may be asking, why does Rhaponticum have this uncanny ability to cause massive RNA synthesis? Here's your answer!
In the 1950's when Russian scientists started investigating the pharmacological properties of Rhaponticum . . . they didn't do it because they just felt like it, they did it because deer that lived in Northern Siberia were immediately attracted to the Leuzea herb, (which contains Rhaponticum) and ate it!
Scientists knew the Leuzea must contain adaptogenic properties. This goes right back to our discussion on messenger RNA . . . it's how efficient your muscles adapt to environmental stress . . . and these deer certainly had to "adapt" quickly or their environment would kill them.
However, your messenger RNA doesn't know if you're stressing your muscles in Gold's Gym with lots of cute babes walking around . . . or tearing them down like man did 5 million years ago . . .by running away from a sabertooth tiger.
You better adapt and get faster or you're lunch! And as you now know, this "adaptation" works much better with lots of messenger RNA telling the ribosomes to make bigger and stronger proteins so you can survive and thrive anywhere youneed to.
Now, unless some of these babes at Gold's Gym are on Anadrol 50, you aren't threatened on a daily basis by wild predatory animals.
However, the deer in Siberia who eat this RNA synthesizing herb are!! Every day is life threatening because some big Siberian Tiger is hungry. Talk about protein turnover. Their RNA synthesis mechanism has to be extremely efficient or it's "over with". And the Russian scientists proved it was the Rhaponticum extract that was causing their protein turnover to go crazy!
Yes, you can now dramatically stimulate the necessary metabolic mechanism that can take you beyond your natural genetic ceiling! And lots of guys already are with a natural Rhaponticum compound called Vyo-Var.
Remember, synthetic 20 Hydroxye-cysterone does not have nearly the same ability to stimulate RNA synthesis . . . this is crucial, and only the natural Rhaponticum that's contained in Vyo-Var has this unbelievable capacity to really ignite your genetics.
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If you want the latest news, pictures, and gossip on your favourite IFBB bodybuilders then Muscletime is the site for you. All IFBB show results are posted within minutes of the shows completion. Photos from the pro shows amount to hundreds of high quality images. Many pros post their pictures on-line when dieting for shows. Check it out, highly recommended.
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WHAT'S
THE GOSS?
Gossip is sourced from various sites such
as muscletime.com, getbig.com, nuclearnutrition.com,
ironmagazine.com 
DARREM CHARLES' MOTHER KILLED IN
SHOOTING
The mother of IFBB pro Darrem Charles was killed in a shooting in New York recently. Details at this time are sketchy, but the tragedy has been confirmed by Charles' manager Dan Solomon. Despite the shocking loss, Charles still plans to compete at the Mr. Olympia on October 19.
The lovely Lenda
Murray before her comeback unveiling at the Ms. Olym pia
on October 18, and she didn't disappoint. The Divine One is impressive
indeed, appearing to make good on her vow to build a physique her
way, combining her trademark dimensions with outstanding fullness
and shapes. Assuming she'll achieve ripped conditioning - and with
Chad Nicholls aiding her, she should - Murray is undoubtedly causing
reigning Ms. Olympia Juliette Bergman some anxious thoughts. Then
again, current Ms. International Yaxeni Oriquen, the always formidable
Vickie Gates and former heavyweight Ms. O Valentina Chepiga should
have something to say about all this, too. Then there's that other
comeback superstar Laura Creavalle. This could be the most intriguing
Ms. Olympia contest in the history of the sport.
Olympia Roundup
300lb Gunter
Schlierkamp and 270lb Chris Cormier 4 weeks before the Olympia
Toronto Pro winner
Art Atwood 6 weeks out from the Olympia
2002 NABBA Australia
Just like in past years, South Australia
dominated the NABBA Australia held in Melbourne on the 22nd of September.
Nick Jones cemented his title of one of the best in Australia by
taking out the Men's Overall Title. Lorraine March won theOverall
Women's Title coming back from a two year layoff. Powerhouse Gym
manager, Jason Bednarz won Open Class three, Danny Craig won Open
Class 1 and Mark Guster won the Athletic. Others who did well were
Southbound Gym ownerTony Griffin (3rd Class 1) and Ian Percival
(2nd Novice).
Nick Jones and Lorraine March are off to the Nabba Universe in England
on the 13th of October. Australian Muscle wishes them both well.
For all the results and pictures click here.
 
Woman or man?
 
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N.B.
All Prices are in  AUD.
*** Editorial Information***
Muscle News is published by Australian Muscle 3/171 Goodwood Rd., Millswood, S.A.
5034
Phone/Fax:(08) 8373 0735 Email: KIM@AUSTRALIAN-MUSCLE.AUST.TO
Editor: Kim Tanska
We reserve the right to edit any contributions for
publication. |
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ARE YOU GETTING ENOUGH CALORIES? PT2
