domingo, 30 de septiembre de 2012
jueves, 17 de mayo de 2012
Phil Heath solo competirá en 2013 en el Mr.Olympia
Phil Heath solo competirá en 2012 en el Mr.Olympia
Twitter sirve para estar al día en muchas cosas y entre ellas conocer de primera mano noticias de sus protagonistas, es en este medio donde el mismo Phil Heath confirma que tan solo competirá en el Mr Olympia en 2012.
Tal y como podemos ver en la siguiente captura de pantalla, el recientemente coronado Mr Olympia en septiembre de 2011, Phil Heath confirma a un seguidor que este año (2012) su preparación va dirigida hacia el Mr Olympia exclusivamente. De esta manera parece que el actual Mr Olympia enfocará todos sus esfuerzos a preparar su reválida para el título recién adquirido; y es que ser el mejor culturista del mundo requiere de todo su concentración y esfuerzo hoy en día. Si finalmente consigue su segunda victoria entrará en las quinielas que le sitúan como un Mr Olympia para bastante tiempo por delante o si no pasará a ser un ganador al uso de otros que lo fueron efímeramente.
Eso por lo tanto descarta su participación en eventos previos al Olympia de septiembre de 2012 y probablemente restrinja su participación a campeonatos después de la cita de Las Vegas, tal y como el año 2011 vio trasncurrir; después de ganar el Mr Olympia acudió al Sheru Classics en la India, donde volvio a repetir triunfo. En 2012 la cita del subcontinente asiático ya esta confirmada en el calendario IFBB PRO así que dejamos la puerta abierta para que Phil vuleva a presentarse merced a que su recompensa económica incluso parece haber subido.
También puede dejar abierta la especulación sobre si finalmente acude a la India el 5 y 6 de octubre, la posible visita al Arnold Classics Europa de Madrid ya que es tan solo una semana después 12 y 13 en el recién estrenado para el Culturismo, Madrid Arena. Una noticia que sería excelente para todos los culturistas que acudan a esa competición como espectadores.
More details: Bodybuilding Pros
martes, 15 de mayo de 2012
PHILLIP HEATH NUTRITION PLAN MR. OLYMPIA 2013
PHILLIP HEATH NUTRITION PLAN MR. OLYMPIA 2013
Photography by: Pornchai Mittongtare
Time was, if you were a professional bodybuilder, you were expected to eat and eat and eat, until you could eat no more. You’d stuff your piehole morning, noon, night — especially at night — in an attempt to pack on the pounds any way you could. Burgers were fine. Pizza was better. And don’t forget the ice cream. You gotta have the ice cream. As a result of such gluttonous behavior, off-season bodybuilders were often mistaken for sideshow attractions rather than the athletes they aspired to be. Somewhere along the way during its first century of existence, competitive bodybuilding transmogrified from a quest to achieve the ideal male physique to an all-out race to out-roly-poly the next guy.
But that was then and this is 2006, and change is in the air. That’s because this is the year that 26-year-old bodybuilding phenom Phil Heath made his IFBB pro debut by winning both shows he has entered — the Colorado Pro on May 13 and the New York Pro a week later — at a relatively scant (by pro bodybuilding standards, anyway) 215 pounds, give or take. In a sport in which hyperbole is the name of the game, Phil’s modest bodyweight and refined development are helping to redefine the meaning of “buff.”
That doesn’t mean Phil isn’t interested in getting bigger. In the off-season, he’ll add as much as 25 pounds of mass. But it’s quality mass he’s adding — muscle with minimal fat, the type you’re probably looking for. Enter Phil’s mass-building diet, which we explain and outline here. It’s an approach that, while somewhat unusual in today’s hardcore gyms, makes perfect sense to Phil for several good reasons:
>> Looking Good: “My job title is Professional Bodybuilder, so I feel I should look like one not just for a couple of weeks out of the year but for the whole year,” says Phil.
>> Feeling Good: “When I’m too heavy, I just feel slow and lethargic. A little bodyfat is a good thing for the extra energy it gives you in the gym, but too much of it and I feel like a slob.”
>> Good for Business: “Now that I’m a pro, I can get called to do a guest-posing appearance at any time. The better I look at the guest-posing, the more likely I’ll be asked to do another.”
>> Good Times: “It’s so much easier to get ready for a contest when you have only 20 pounds to drop instead of 50. I was ready for Colorado so far out that I was really relaxed the last weeks leading up to the show instead of suffering to lose those last few pounds.”
HEATHÂ’S EATS
Despite the fact that Phil has the whole diet thing down to a science, it’s more of the metaphysical sort rather than hard science. He isn’t one of those retentive types who needs to count and recount every gram of protein, carbohydrate and fat that enters his body — he eats more instinctively. He does, however, weigh his foods, but mostly just the meats to better estimate his protein intake. “I’ll probably take in something like 400 grams of protein a day in the offseason,” says Phil.
As for the source of his protein, Phil favors red meat, especially steak. “I eat a lot more red meat in the off-season than I do precontest,” he says. “I love red meat because it helps me put on weight. I don’t know if it’s the creatine, B vitamins or zinc, but red meat helps me grow. My body responds really well to it.”
While his favorite cut is a flank steak (a lean cut that he favors in precontest mode), he’ll indulge in sirloin (often leaner than filet) during the off-season. Still, he tries to stick with the leanest cuts available. “I had a barbeque in my backyard the other day, and a bunch of bodybuilders were there,” he says. “I was cooking up hamburgers and they were asking me, ‘How much fat is in these?’ And I was like, ‘This is 90% lean!’ Just because it’s a hamburger doesn’t mean it has to ruin your diet.”
Phil relies primarily on home-cooked meals year round. “If Jen [Laxson, his girlfriend] and I are cooking, I know exactly what’s going into my food,” he explains. Outside of red meat, he’s a fan of fish, especially when it’s wrapped in rice and dried seaweed. “I’m a sushi nut,” he admits. “I could eat salmon rolls pretty much every day.”
He also consumes salmon in steak form. He likes that this cold-water fish is high in omega-3s, one of the essential fatty acids. EFAs have been used to treat everything from arthritis to heart disease and allergies to asthma. They also help decrease muscle breakdown and enhance fat loss. As heÂ’s ramping up for a competition, Phil will swap out the salmon for a drier fish, be it tilapia or orange roughy. But, being as health-conscious as he is size-conscious, heÂ’ll make sure to take his EFAs in capsule form.
Chicken breast makes it onto the menu, but not as often as you might think. ItÂ’s not one of PhilÂ’s favorite things to eat, although he likes the variety it adds to his six-meal day. Egg whites, usually for breakfast, comprise his other main protein source, and he prefers to pair them with a nice, steaming bowl of Cream of Wheat.
“I don’t know why more bodybuilders don’t eat this stuff, “ he says. “I love my Cream of Wheat!”
While porridge is the first hit of carbohydrates Phil consumes during a typical off-season day, it’s far from the last. Typically he’ll take in 600 grams or so of carbs daily. “I know a lot of people hate hearing this, but I’m one of those guys who can stay pretty defined while eating a lot of carbs,” he says. “My body thrives on them. They keep my muscles full and round, so in the off-season I can eat as many as I want. But I’m talking about complex carbs, not simple sugars, which can ruin a physique.”
Phil doesnÂ’t measure his fat intake during off-season mode. Most of it comes from the beef and salmon steaks and the occasional cheat meal. He does estimate, however, that he rarely, if ever, consumes more than 100 grams of fat in a day. Being that a gram of fat contains 9 calories, that works out to a maximum of 900 calories per day from fat. Added to his intake of 600 grams of carbs and 400 grams of protein, PhilÂ’s total calorie consumption will sometimes border on 5,000. Throw a gallon or two of water into the mix and youÂ’ve got the 24-hour cocktail that fuels a 5'9", 240-pound off-season physique that seems to have been hardwired at birth to build award-winning muscles.
GARBAGE REMOVAL
“I could eat garbage during the off-season and probably get away with it,” Phil says. “But bodybuilding is my job, and I take it seriously. It’s not that difficult for me to eat clean year-round, and I feel better when I eat well and look better, too. So there’s no reason for me not to stick to a healthful diet, even when I’m trying to add muscle mass.”
An off-season bulking-up diet absent of stomach distension, gastric cramps and the urge to lie on the kitchen floor, semiconscious and curled into a fetal position? It just might be the next wave in bodybuilding nutrition. With good health, a high energy level and bodybuilding trophies lining his mantel, Phil Heath is the poster child for a sensible system of off-season mass-gaining that will leave you big, hard and with all of your senses intact. M&F
A DAY IN THE LIFE
Phil HeathÂ’s off-season diet is all about adding tons of muscle while staying lean. HereÂ’s what PhilÂ’s typical day of eating might include:
PHILÂ’S TOP 10 OFF-SEASON FOODS
>> Top sirloin steak
>> Salmon steak
>> Chicken breast
>> Egg whites
>> Cream of Wheat
>> Oatmeal
>> White rice
>> Brown rice
>> Broccoli
>> Sushi hand rolls (salmon, preferably)
But that was then and this is 2006, and change is in the air. That’s because this is the year that 26-year-old bodybuilding phenom Phil Heath made his IFBB pro debut by winning both shows he has entered — the Colorado Pro on May 13 and the New York Pro a week later — at a relatively scant (by pro bodybuilding standards, anyway) 215 pounds, give or take. In a sport in which hyperbole is the name of the game, Phil’s modest bodyweight and refined development are helping to redefine the meaning of “buff.”
That doesn’t mean Phil isn’t interested in getting bigger. In the off-season, he’ll add as much as 25 pounds of mass. But it’s quality mass he’s adding — muscle with minimal fat, the type you’re probably looking for. Enter Phil’s mass-building diet, which we explain and outline here. It’s an approach that, while somewhat unusual in today’s hardcore gyms, makes perfect sense to Phil for several good reasons:
>> Looking Good: “My job title is Professional Bodybuilder, so I feel I should look like one not just for a couple of weeks out of the year but for the whole year,” says Phil.
>> Feeling Good: “When I’m too heavy, I just feel slow and lethargic. A little bodyfat is a good thing for the extra energy it gives you in the gym, but too much of it and I feel like a slob.”
>> Good for Business: “Now that I’m a pro, I can get called to do a guest-posing appearance at any time. The better I look at the guest-posing, the more likely I’ll be asked to do another.”
>> Good Times: “It’s so much easier to get ready for a contest when you have only 20 pounds to drop instead of 50. I was ready for Colorado so far out that I was really relaxed the last weeks leading up to the show instead of suffering to lose those last few pounds.”
HEATHÂ’S EATS
Despite the fact that Phil has the whole diet thing down to a science, it’s more of the metaphysical sort rather than hard science. He isn’t one of those retentive types who needs to count and recount every gram of protein, carbohydrate and fat that enters his body — he eats more instinctively. He does, however, weigh his foods, but mostly just the meats to better estimate his protein intake. “I’ll probably take in something like 400 grams of protein a day in the offseason,” says Phil.
As for the source of his protein, Phil favors red meat, especially steak. “I eat a lot more red meat in the off-season than I do precontest,” he says. “I love red meat because it helps me put on weight. I don’t know if it’s the creatine, B vitamins or zinc, but red meat helps me grow. My body responds really well to it.”
While his favorite cut is a flank steak (a lean cut that he favors in precontest mode), he’ll indulge in sirloin (often leaner than filet) during the off-season. Still, he tries to stick with the leanest cuts available. “I had a barbeque in my backyard the other day, and a bunch of bodybuilders were there,” he says. “I was cooking up hamburgers and they were asking me, ‘How much fat is in these?’ And I was like, ‘This is 90% lean!’ Just because it’s a hamburger doesn’t mean it has to ruin your diet.”
Phil relies primarily on home-cooked meals year round. “If Jen [Laxson, his girlfriend] and I are cooking, I know exactly what’s going into my food,” he explains. Outside of red meat, he’s a fan of fish, especially when it’s wrapped in rice and dried seaweed. “I’m a sushi nut,” he admits. “I could eat salmon rolls pretty much every day.”
He also consumes salmon in steak form. He likes that this cold-water fish is high in omega-3s, one of the essential fatty acids. EFAs have been used to treat everything from arthritis to heart disease and allergies to asthma. They also help decrease muscle breakdown and enhance fat loss. As heÂ’s ramping up for a competition, Phil will swap out the salmon for a drier fish, be it tilapia or orange roughy. But, being as health-conscious as he is size-conscious, heÂ’ll make sure to take his EFAs in capsule form.
Chicken breast makes it onto the menu, but not as often as you might think. ItÂ’s not one of PhilÂ’s favorite things to eat, although he likes the variety it adds to his six-meal day. Egg whites, usually for breakfast, comprise his other main protein source, and he prefers to pair them with a nice, steaming bowl of Cream of Wheat.
“I don’t know why more bodybuilders don’t eat this stuff, “ he says. “I love my Cream of Wheat!”
While porridge is the first hit of carbohydrates Phil consumes during a typical off-season day, it’s far from the last. Typically he’ll take in 600 grams or so of carbs daily. “I know a lot of people hate hearing this, but I’m one of those guys who can stay pretty defined while eating a lot of carbs,” he says. “My body thrives on them. They keep my muscles full and round, so in the off-season I can eat as many as I want. But I’m talking about complex carbs, not simple sugars, which can ruin a physique.”
Phil doesnÂ’t measure his fat intake during off-season mode. Most of it comes from the beef and salmon steaks and the occasional cheat meal. He does estimate, however, that he rarely, if ever, consumes more than 100 grams of fat in a day. Being that a gram of fat contains 9 calories, that works out to a maximum of 900 calories per day from fat. Added to his intake of 600 grams of carbs and 400 grams of protein, PhilÂ’s total calorie consumption will sometimes border on 5,000. Throw a gallon or two of water into the mix and youÂ’ve got the 24-hour cocktail that fuels a 5'9", 240-pound off-season physique that seems to have been hardwired at birth to build award-winning muscles.
GARBAGE REMOVAL
“I could eat garbage during the off-season and probably get away with it,” Phil says. “But bodybuilding is my job, and I take it seriously. It’s not that difficult for me to eat clean year-round, and I feel better when I eat well and look better, too. So there’s no reason for me not to stick to a healthful diet, even when I’m trying to add muscle mass.”
An off-season bulking-up diet absent of stomach distension, gastric cramps and the urge to lie on the kitchen floor, semiconscious and curled into a fetal position? It just might be the next wave in bodybuilding nutrition. With good health, a high energy level and bodybuilding trophies lining his mantel, Phil Heath is the poster child for a sensible system of off-season mass-gaining that will leave you big, hard and with all of your senses intact. M&F
A DAY IN THE LIFE
Phil HeathÂ’s off-season diet is all about adding tons of muscle while staying lean. HereÂ’s what PhilÂ’s typical day of eating might include:
| Meal | Time | Contents |
| 1 | 8:00 a.m. | 6 egg whites, 1 cup Cream of Wheat, 8 oz. water |
| 2 | 11:00 a.m. | 8 oz. top round steak, 2 cups white rice, broccoli |
| 3 | 1:00 p.m. | 8 oz. chicken breast, 2 cups brown rice, asparagus |
| 4 | 4:00 p.m. | 60 g protein/150 g carbohydrate shake |
| 5 | 7:00 p.m. | 8 oz. top round steak, 11⁄2 cups white rice, spinach |
| 6 | 10:00 p.m. | 8 oz. tilapia fish, broccoli |
PHILÂ’S TOP 10 OFF-SEASON FOODS
>> Top sirloin steak
>> Salmon steak
>> Chicken breast
>> Egg whites
>> Cream of Wheat
>> Oatmeal
>> White rice
>> Brown rice
>> Broccoli
>> Sushi hand rolls (salmon, preferably)
More tips and videos at: http://www.youtube.com/user/gmanescelretorno?feature=mhee
lunes, 14 de mayo de 2012
MR. OLYMPIA 2013 (JAY CUTLER INTERVIEW)
MR. OLYMPIA 2012 (JAY CUTLER INTERVIEW)
The 2012 LA Fitness Expo was a full house! With over 35,000 in attendance and 300 exhibitors, it was truly a dream come true for any fitness enthusiasts.There were supplement companies pushing their products at cheaper-than-retail prices, powerlifting competitions to watch (or participate in), MMA sparring sessions, CrossFit tournaments and also gurus from the bodybuilding/fitness arena to look out for.
The jewel of the Fitness Expo in my opinion was the 1 hour long Q&A Seminar with 4-time Mr Olympia Jay Cutler. Big Jay (weighing in at a lean 260 lbs) took the main stage at 1:00 pm and answered dozens of workout and diet-related questions from the fans.
Q: What is the best abs exercise and when is the best time to work abs?
A: Hanging leg raises and rope crunches; before contest
BTW Explanation: Hanging leg raises is one of the hardest abs exercise, and usually the harder something is, the better something is (even Jay himself said so). When performing hanging leg raises, it’s very important to do a crunch to fully work the abs. The function of the abdominal muscle is to bring the torso forward, so be sure to do that extra crunch at the end. Obviously, if hanging is too difficult, you can always do the assisted version on the Captain’s Chair. As for rope crunches, it is a basic crunch exercise with resistance. It’s interesting how Jay only works out his abs during his contest preparation for the Olympia (16 weeks leading up to mid September), and his explanation is that people usually don’t have abs until they have very low bodyfat levels. Bear in mind he is a full time professional bodybuilder – he only has to show up at 3% bodyfat level for 2 nights once a year. For us who are either trying to stay lean year round or make lean gains consistently, we definitely should be working our abs not only with hanging leg raises but also non-isolated core exercises.
Q: How to grow giant calves?
A: Work them like any other bodyparts, 8 – 10 reps, going full range of motion
BTW Explanation: Pretty straightforward and probably wasn’t the answer most people were looking for. The truth is, there is no secret to building bigger calves. Most people have less contractile proteins in the calves to begin with (it is a genetic thing), so obviously it is harder to build muscle there. Again, building muscle takes time. The same way you can’t remove fat from a specific area, you can’t add muscle to a specific area. Focus on gaining overall mass and work your calves as hard as you would work your chest or your chest. Jay trains his calves at the beginning of his workouts when his energy levels are off the roof.
Q: Best tip he can give?
A: Be consistent
BTW Explanation: Jay is right on with this tip. You have to be consistent. That means, getting in your meals regularly and frequently, going to the gym on a fixed basis, doing your cardio according to the schedule you laid out, getting enough sleep every single night etc. You won’t reach your goal overnight. You have to keep pounding at it and keep going at it. Even for a pro bodybuilder like Jay Cutler who has been in the business for almost 20 years, there are still times when he doesn’t want to go to the gym. His answer to that? “I go to the gym.” You just gotta do what you gotta do.
Q: Advice for hardgainers?
A: Eat 6 times a day
BTW Explanation: Pretty basic but often overlooked. You can be training your butt off at the gym, but you are not eating A LOT of food, you are not going to grow. Jay recommends eating 6 times a day with a lot of quality protein and carbohydrates. It takes the body a lot of energy to build muscle, which is why we want to be eating a lot of calories to start and sustain the muscle building process.
domingo, 13 de mayo de 2012
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