NUTRITION

My diet consists of whole low-fat proteins, fresh and frozen vegetables, whole grains and legumes (beans). consume over 120 grams of protein per day which is derived from chicken breast, ground turkey, egg whites, whey protein, tuna, and lean red meat. I try to eat a minimum of 1/2 Ib. (sometimes 1lb.) of vegetables, and grains such as oatmeal, brown rice, and legumes like beans and lentils. My diet consists of 2,000-4,000 calories a day, depending on whether it is the off-season or pre-contest time. You can see my personal diet cookbook here on the web at my Bits & Bytes Cafe.

The key to being in shape is to use food as fuel, not as pleasure although there are hundreds of ways to prepare wholesome food to taste good without using excess fats and sugars. My meals are weighed, counted and planned and timed at contest time. I eat every 2 - 3 hours because eating actually speeds up your metabolic rate and causes your body to burn it (fuel) in regulation and as needed. Excess fats, sugars and empty calories (that have no minerals or vitamins) end up stored as fat. But lean wholesome foods get used by the body much like gas for your car. That's why starvation diets don't work. If you starve your body of its fuel, it stops working properly and ends up hoarding its fat stores for fuel and not burning it. Everything from your brain to your blood needs the vitamins, minerals, carbohydrates, proteins and even the fats that are found in good nutritious foods. The next time you go to eat a candy bar read the label to see exactly how much you are actually "feeding" your body. Then read what a serving of oatmeal will do for you. And you won't experience a sugar crash of energy or have added cellulite to the back of your thighs.

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SUPPLEMENTS

• Supplements play a major role in bodybuilding, especially for the natural bodybuilder. There are thousands ofsupplements on the market and hundreds of companies selling them. Unfortunatly it is financially impossible to take all of them so I try to keep them basic. Here I have listed all the supplements that I have taken and that I think might be worthwhile. Here they are in alphabetical order, I also list when these are most beneficial (precontest or off-season).
• Andro and all the forms of it (precontest)* Unfortunately this supplement kicks ass, I say unfortunately because it's unfortuneate that its even on the market, this supplement really is a dirivative of real steriods and that is why alot of sports organizations has banned it. But yes I did use it during competion and probably would again if I thought that it would help me win if I competed again and it was not banned by the org. I was involved with.
• Vitamin B & B complex (year round)* Helps metabolize amino acids and many other nutrients in the system, without it or lack of it can block the absorption of many other neccessary vitamins and minerals.
• BCAA (year round)* Branch Chain Amino Acids are mandatory. They are taken every 3 hours. Without the presence of BCAA's during intense training your body can not complete protein synthesis (muscle repair & growth)
• Vitamin C (year round)* This vitamin is essential for recuperation and also helps fight everyday toxins and free radicals that can hinder healing & growth.
• Chromium Picolinate (year round) This supplement increases the bodys insulin "restraint" and ability to effectively utilize sugar; if the body secretes too much insulin after meals, excess amounts of carbohydrate become stored as fat.
• Creatine (year round) I beleive that this is the 90's most valuable supplement. The immediate results are remarkable. This supplement is found naturally in red meat and helps put on muscle mass by volumizing the muscle cell with water which in turn aids muscle metabolism, gaining muscle size and strength. I really wasn't a believer in supplements until I used creatine, it really was a immediate difference in my strength, weight and size. This supplement should be taken immediately after a workout with a high glycemic indexed carb such as grape juice to ensure its uptake into the muscle when needed most.
• Whey Protein (year round)* I consider this a supplement because of its complete ingredients, supplying the best quality protein and the benefits of BCAA's and not to mention, amino acids, low glycemic index, glutimine enhanced and entra B vitamins to increase the absorption of amino acids. Oh yea, low calories too. An excellent product.
• Glutimine (year round)* This amino acid defeats muscle loss and helps muscle gains by nourishing the gut and promoting uptake of nutrients. You can eat all the protein in the world but without this stuff you are missing out.
• Multi Vitamin (year round)* This is basically straight forward. There are so many vitaimins and minerals that are necessary for optimal growth that taking a multi vitamin is like taking out insurance.
• Isotonic Antioxitant (year round)* A powerful antioxidant that is not found in any GNC, this stuff was a great find by our health club, American Health & Fitness, Inc., that we are selling it. It helps combat toxins and free-radicals, fortified with Vitamin C & B, BUT the BEST part about this formula is that it is also Isotonic which means- that it comes in a powder form and when mixed with 2 oz. of water and taken on an empty stomach it is absorbed in the system within 5 - 15 minutes in the small intestines. This stuff is awesome for not only bodybuilders but elderly, pregnant women and ill persons benefit immensly from this product. If you are interest in this product just let me know by e-mail at maxgrafix@earthlink.net
• Joint Support (year round)* Being a sufferer from arthritis I must use Glucosomine Sulfate and Chondrointin Sulfate. At 43 my joints have caught up with my genetics. My grandparents all had arthritis. Lifting weights actually reduces the pain and stiffness. When I began taking Joint Support I immediately felt a difference.
• Metabolism Booster (year round)* This is another excellent find by our gym, Energy Gym, this is one of the best formulation for weight loss, activates themogensis, stimulates body's basal metabolism, and extra energy. (and oh, boy the energy - no caffenine!!!) With the following ingredients this product has become a staple in my supplement program. Contains: Sida cortifolia concentrate, White Willow, Ginseng, Ginkgo Biloba, Ginger, Kelp, Gotu Kola, Beet Powder, Saw Palmetto, Hawthorne Berry, L-Carnitine, Boron, Proteinase, Chromium Proteinase, Chromium Picolinate, plus a special formulation of herbs. If you are interest in this product just let me know by e-mail at maxgrafix@earthlink.net
• Slim Quick Extreme (precontest) This is an herb (I believe) that helps reduce lower-bodyfat at a more rapid rate. I'm not sure of all the scientific stuff about it but from what I understand, jump starts your receptors in the lower portion of your body. I don't know it's effectiveness on a person who is 18% bodyfat but when your shooting for 6% or 8% every little bit helps!!!
• Tribulus Tetris (precontest) This is another supplement that helps increase lean muscle tissue by increasing natural testosterone.

* It Works! Don't Go Without!

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TRAINING

I try to train something everyday, whether it is a body part or just doing cardio. My training schedule is never the same. It can go from 5 on 2 off to 2 on 1 off, 2 on 1 off. Rest is just as important as the training I am realizing - without proper recuperation you can't get anywhere. I never train the same either, except I always use one basic power movement, and 2 isolation movements in my program. The rep range is usually 3 - 20 reps per set, trying to attack both slow and fast twitch muscle fibers. The main key to all training is "getting to the muscle". I concentrate on form and muscle contraction. I lift as heavy as possible; effectively. I'm a believer in stretching and posing between sets, it keeps the muscles growing, creates muscle separation and keeps me from getting blocky (keeps my physique feminine and stream-lined).

I have added slow, continuous tension reps and negatives to my workout. It has helped me put on 5 extra pounds of lean tissue during this off-season and increase my weights. Using these slow concentrated reps really puts the emphasis on the muscles being worked. It forces you to use your strength and not momentum. I think it is a great program, especially for the natural bodybuilder.

At 43 I am happy to say that my strength has actually increased over time. I have never been strong, only strong-minded, and strong-willed. It takes time to build muscle maturity, I never understood that as a beginner but now I know what muscle maturity is. One of the most positive aspects of muscle mass is the ability to eat constantly and stay at 15% bodyfat year round.

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