Tag: contest

Hypertrophy Nutrition

How much protein do you really need?

Eric Helms is a pro natural bodybuilder, raw powerlifter and a coach at 3D Muscle Journey. He lives in Auckland, New Zealand. The three primary macronutrients – protein, carbs and fat – all have different but significant roles within an overall diet to help you accomplish your body-composition objective. This issue we’re going to take a close look at protein, which contains four calories per gram, but unlike fat and carbs is not primarily used by our bodies for energy. Instead, the primary role of protein is to build and repair body tissue. To fulfil that role, how much should…

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Hypertrophy

How to put a periodisation plan into practice

Eric Helms is a pro natural bodybuilder, raw powerlifter and a coach at 3D Muscle Journey. He is based in Auckland, New Zealand. I’ve previously written on IronLife about the vital importance of following a progressive, periodised training plan. If you need a reminder – it’s here – and in that article I defined periodisation as the organisation of training over time, utilising an organised approach to encourage progression while minimising plateaus and avoiding injuries[1]. So what about implementation? There are practically infinite permutations of what this might look like, but let me give you a very simple template. First,…

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Fat Loss Nutrition

Why calories always count

Eric Helms is a pro natural bodybuilder, raw powerlifter and a coach at 3D Muscle Journey. He lives in Auckland, New Zealand. Are you focusing on nutrition incidentals and missing the factors that will have the biggest effect on your body composition? One of the most common things I see among bodybuilders or people interested in body composition is that we don’t know what are the big rocks and what are the pebbles. As a result we sometimes spend a lot of time and energy on the pebbles before we even have the big rocks in place. The reason why…

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Nutrition

5 diet pitfalls you need to avoid

Brad Loomis is a pro natural bodybuilder and coach at 3D Muscle Journey, and a RKC qualified kettlebell instructor. He is based in Los Angeles, California. I don’t know of any other pillar of the fitness industry that gets more confused, twisted and totally misunderstood than the subject of nutrition. It’s crazy that such a critical component of our health and well-being can quickly become quite complex and even intimidating. Of course there is a validity in the need to customise nutrition to an individual’s needs, as well as their willpower, likes and dislikes, personal schedules, and even food allergies.…

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Fat Loss Nutrition

Weighing up your diet options

Phil Graham is a highly-respected competitive bodybuilder, performance nutritionist, fitness expert and personal trainer. He is based in Northern Ireland. When you want to start a new diet how do you know which one will work best for you? If you type ‘the best diet ‘ into a search engine you get over 300 million results, featuring all the popular ones you’ve heard of, and millions more you haven’t. Having worked with thousands of clients over the years I’m very much aware of how these diets work. The all have overlapping features and are based around everything from the basics…

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Fat Loss Hypertrophy Nutrition

Are you eating too much fat?

Eric Helms is a pro natural bodybuilder, raw powerlifter and a coach at 3D Muscle Journey. He is based in Auckland, New Zealand. If you ask someone in the bodybuilding community ‘why do we need fat in our diet?’ the immediate answer is invariably ‘for hormone function.’ At least, that’s always what I hear. But I started to question whether or not it was true because I was always hearing it but I saw almost nothing in the research about it. We basically only have a couple studies that relate fat intake in a direct way to testosterone production[1,2]. Then…

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Fat Loss Hypertrophy

How a pro starts prep

Ben Pakulski is a IFBB Pro bodybuilder and creator of the new Mi40 Xtreme training system and the Mi40 Nation website. He is based in Tampa, Florida. One of the biggest mistakes athletes make when trying to get back into serious training after their off-season is to go from zero to one hundred overnight. Not gradually and progressively moving through the gears is a problem most people encounter when wanting to get into shape. They’ll drop carbs right down and start doing an hour or two of cardio per day. Three or four weeks later and they’ve made substantial changes…

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Hypertrophy

Exclusive: Wole Adesemoye interview

Wole Adesemoye is a WBFF muscle model amateur world champion and winner of the BBC TV programme Last Man Standing. He is a Maximuscle sponsored athlete and lives in London. Congratulations on the title, Wole, and winning your pro card. How does it feel? It was an unbelievable accomplishment and I really wasn’t expecting it. I am still walking around on cloud nine. I was hoping for a top three finish to win my pro card, so to walk about with the win is incredible. I’m my own biggest critic and was looking at myself every day in the final…

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Fat Loss Hypertrophy

Perfect your physique pose

Eric Helms is a pro natural bodybuilder, raw powerlifter and a coach at 3D Muscle Journey. He is based in Auckland, New Zealand. Even for a natural bodybuilder I am not the biggest guy. But I have beaten bigger guys on stage because once they stand up there they have no idea how to pose or present to the judges just how big they are. Bodybuilding is about being big and ripped and if you can present yourself to look as big and ripped as possible you will do very well. There may be guys backstage who dwarf you, but…

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Fat Loss Hypertrophy

Dave Titterton: Taking on the world

Dave Titterton is a professional bodybuilder and the current Mr Pro Universe, having won the title on his international pro debut. He is an ambassador for sports nutrition company USN and is based in South Yorkshire. How did it feel to win the Mr Pro Universe title on your pro debut? I went in with the attitude that it was my pro debut at international level and if I made top six then I’d be happy and if I made top three I’d be ecstatic. So to win was mind-blowing. It’s only just beginning to sink in that I’ve got…

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