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2 months ago

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Relentless Pursuit

By IFBB Pro Josh Wade

Sponsored by ALLMAX

People think peak week is when they should be suffering and getting that final bit of fat off and that’s where so many mistakes are made.

Q: You were always onstage in great condition, which not everyone can do and even in doing multiple shows in the same year you never seemed to miss your peak. How do you maintain that level of condition through so many shows?

A: That’s a great question and one I get asked quite frequently, which boils down to consistency. First thing is, I do have a fast metabolism but that doesn’t mean I haven’t trained it to be that way. I believe frequency of feedings is the best way to keep metabolism elevated and also help keep you satiated so you don’t get so hungry you self-sabotage and binge eat. I’m very meticulous on my portions and meal timing which is the best way to keep metabolism elevated, but also helps you track how well things are working. If you’re not doing the same things day in and day out, how are you really going to know what is working and when you need to make a change? I’m very blessed that my wife prepares all my meals down to the gram to make sure I know exactly what I’m taking in, therefore I know when things need to be adjusted to make sure my body keeps changing.

A huge component to how you start a prep is to make sure you stay in good shape during the off-season as you slowly but constantly try to increase calories to keep metabolism elevated and get calories high enough that you have plenty of wiggle room when bringing calories back down. If you don’t start a prep with calories high enough, you won’t have enough to pull down without your metabolism adapting and hindering fat loss. Through a meticulous off-season I’m able to reduce calories slowly during prep and never have to crash diet, so I’m able to preserve any new muscle tissue that I accumulated during the “off season” or building season. Until newly acquired muscle tissue matures, it will be the first to go if calories get too low and your body wants to catabolize muscle tissue to preserve life. Your body will try to burn muscle instead of fat if protein and calories aren’t high enough – that’s why a lot of times you’ll need a high-carb or high-calorie day to give the body a break if metabolism slows down, and why a good coach is useful to notice those signs because it’s not just constantly lowering calories that will get you to that final shredded look – there has to be balance and partially tricking the body to respond the way you want it to, especially if people don’t have a good off-season and come into prep with calories too low.

As anyone that has ever prepped for a show or tried to get in the best shape of their life knows, you must plan ahead. You must have meals prepared in advance to pull them out when it’s time to eat or you’ll get too busy and start missing meals or eating what you want instead of what you need to. So, plan ahead or prepare to fail!

I think the term “peak week” is overrated and misunderstood. People think peak week is when they should be suffering and getting that final bit of fat off and that’s where so many mistakes are made. I’m a big believer in being ready for a show early and then using the final week leading up to a show “peak week” to find your best look of fullness and shape while letting the body rest from heavy weight training and cardio to not cause any unnecessary stress or water retention so it has a fresh look and not run down. The final week is not trying to pull rabbits out of a hat and making magic happen when you aren’t truly lean enough.

Cardio to Preserve Muscle

Q: When do you do cardio and how much do you get up to before a show?

A: I follow the same approach as most people out there and do my cardio in a fasted state when blood sugar levels are at the lowest point in the day. I normally don’t do cardio in the off-season because I’m ingesting a lot of calories to grow and I don’t want to burn those calories off doing cardio when I need to use them to recover from my weight training, which is intense. With that said, I do advise a lot of clients to continue with fasted cardio a few days a week to keep their metabolism elevated if they have a hard time eating the necessary calories to build – and also it really helps keep your hematocrit levels lower so blood doesn’t get too thick by keeping blood circulating. That’s why a lot of runners have lower hematocrit.

So, when I start a prep usually around 14 weeks out, I add in cardio gradually starting around 30-35 minutes three to four days a week upon rising in a fasted state and almost always just doing medium-intensity steady state, which for me is 3.5-3.7 MPH at an incline of 3-5 percent on the treadmill. The most I’ve gotten up to is 50 minutes, six days a week. Some people need higher intensity to shed fat off like intervals or stair climber, but I don’t usually advise that and when I have done intervals in the past, I’ve sacrificed size for condition and now I’ve found what’s right for me.

Everyone is different but again, you shouldn’t have to bust your ass on cardio and whittle down your legs from extensive cardio sessions if you stayed in better off-season shape and gave yourself adequate time when prepping for a show. It boils down to planning to succeed in anything in life!

Josh’s current pre-, intra- and post-workout stack:

• Pre-workout: ½ scoop Carbion+, 1 scoop Impact Igniter Xtreme

• Intra-workout: 1 scoop Carbion+, 1 scoop Aminocore, 5g Creatine, 10g Glutamine

• Post-workout: 2 scoops Isoflex (Chocolate Peanut Butter), 10g Glutamine

ALLMAX GROUP SHOT STACK 3 1024x576 2

Please send questions for this column to joshwade@teamwadefitness.com

Website: www.teamwadefitness.com

Instagram:

@ifbbprojoshwade

@teamallmax

@allmaxtraining

For more information, visit allmaxnutrition.com

ALLMAX is now selling directly to the consumer. Go to store.allmaxnutrition.com and use code JOSHWADE15 for 15% off.

The post Peaking for a Show: Plan Ahead or Prepare to Fail appeared first on FitnessRX for Men.

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By: Team FitRx
Title: Peaking for a Show: Plan Ahead or Prepare to Fail
Sourced From: www.fitnessrxformen.com/nutrition/supplements/peaking-for-a-show-plan-ahead-or-prepare-to-fail/
Published Date: Wed, 19 Apr 2023 22:40:44 +0000

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Mens Health

MACHINE GREENS + REDS

Published

3 days ago

on

June 8, 2023

By

2122

Machine Greens + Reds is the most complete Greens and Reds product on the market with 1 gram of MaquiForza™, boasting the highest antioxidant levels of any fruit!

Wouldn’t it be wonderful if you could get all the benefits of multiple servings of fruits and vegetables without the calories or bowls full of food – not to mention the added sugar in fruit and the extra chore of having to wash the dishes? What many people want is just a delicious and refreshing beverage that they enjoy once per day. Voilà, your nutritional wishes have been granted by MTS Nutrition.

Machine Greens + Reds is the most complete Greens and Reds product on the market with 1 gram of MaquiForza™, boasting the highest antioxidant levels of any fruit!

The Nutrients Your Body Needs

Machine Greens + Reds isn’t just grass shavings in a powder. Machine Greens + Reds contains the patented Greens Balance Alkalinizing Blend® (4,000 mg) and Betta Berries™ Antioxidant Blend (200 mg) to ensure you get what you need out of a greens and reds blend – validated ingredients that deliver the nutrients that your body needs.

Drink Your Fruits and Veggies

Directions: a dietary supplement, mix one scoop into 6-10 ounces of water, depending on flavor preferences and consume 1-2 times per day.

MACHINE GREENS + REDS

• 4g Green Balance®

• 1g MaquiForza™

• 200mg Betta Berries®

• FDA-Inspected Facility

• Made in a GMP Facility

• Strawberry Banana Flavor

For more information, visit tigerfitness.com

The above statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

MTS Nutrition: Quality and Performance

All MTS Nutrition products are created to be the highest possible quality. The company takes pride in the quality of its products and the results they will provide users. Quality control and truth to label are very important to CEO Marc Lobliner.

MTS Nutrition assures its customers that they are receiving the most advanced and adequately dosed ingredients with NO proprietary blends. The reason? So you know exactly what you’re putting in your body, and that each supplement is as effective as possible.

MTS Nutrition supplements have taken performance and taste to heights never seen before.

495718777 tiger nutrition mts greens and reds img 4633 1024x1024 1

The post MACHINE GREENS + REDS appeared first on FitnessRX for Men.

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By: Team FitRx
Title: MACHINE GREENS + REDS
Sourced From: www.fitnessrxformen.com/nutrition/supplements/machine-greens-reds/
Published Date: Thu, 08 Jun 2023 14:04:46 +0000

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Mens Health

Smart Carb Choices for Better Health

Published

5 days ago

on

June 5, 2023

By

dreamstime m 212181259 good carbs vs bad carbs 683x1024 1

Naturally Occurring vs. Processed Carbs

I’ve always emphasized the differences between naturally occurring carbohydrates and processed carbohydrates when I created individualized meal plans for clients. Naturally occurring carbohydrates appear as they do in nature, and processed carbohydrates are ground into a flour, typically for a baking process or to be used as a filler. Our bodies are hardwired to break down naturally occurring carbohydrates efficiently. And before certain food crops such as wheat were genetically modified, our bodies were able to digest processed carbohydrates fairly well, but not as well as naturally occurring carbs. However, since the introduction of the genetic modification of foods, the majority of which are grain crops, our bodies reject the genetically modified foods due to the incompatibility of the DNA sequences in relation to our DNA’s sequences. When consumed, the resulting inflammation throughout the digestive tract is caused by the body’s rejection of the genetically modified food. When there is inflammation in the digestive tract, the body’s ability to absorb vitamins and minerals is compromised. When we do not absorb vitamins and minerals properly, disorders begin to occur over time. Simply put, our bodies were designed to break down specifically natural foods and not genetically modified, processed foods.

Increase in Blood Sugar, Body Fat Storage

Another adverse effect of the consumption of genetically modified, processed carbohydrates is the sudden increase in blood sugar as opposed to the slower, gradual increase of blood sugar for energy that naturally occurring carbs provide. When sugar spikes suddenly, or becomes erratic, the body recognizes the sugar as a primary fuel source, which results in body fat storage. The slower, gradual increase in blood sugar which occurs with naturally occurring carbohydrates can provide energy while maintaining the body’s ability to use or “burn” body fat, as a result of the stabilization of the blood sugar.

I strongly encourage the selection of naturally occurring carbohydrates rather than processed carbs to maximize the body’s potential for energy and proper digestion and absorption of nutrients. Alter your diet for a month and witness the results firsthand. Here are two lists displaying the differences:

Naturally Occurring Carbohydrates

• Organic Sweet Potato

• Organic Yam

• Organic Red Skin Potato

• Organic Oats

• Organic Brown Rice

• Organic Quinoa

• Organic Chickpeas

dreamstime m 212181259 good carbs vs bad carbs 683x1024 2

Processed Carbohydrates

• Bread

• Cereal

• Wheat Flour

• Pasta

• Bagels

• Muffins/Pastries

 

Helpful Tip: Limit your carbohydrate intake to your first three meals of the day, or a timing of 9:00 a.m., 12 noon, and 3:00 p.m. (or morning through the afternoon). Our bodies utilize carbohydrates more efficiently earlier in the day. Set a rule to have no starchy carbohydrates with dinner or later, and keep those meals limited to protein, vegetable, and a salad.

The post Smart Carb Choices for Better Health appeared first on FitnessRX for Men.

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By: John M. DiFazio II
Title: Smart Carb Choices for Better Health
Sourced From: www.fitnessrxformen.com/nutrition/smart-carb-choices-for-better-health/
Published Date: Mon, 05 Jun 2023 20:30:33 +0000

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Mens Health

MRE PROTEIN MUFFIN

Published

5 days ago

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June 5, 2023

By

495718521 wb 1024x1024 1

MRE PROTEIN MUFFIN is a whole-food protein snack that packs 15 grams of protein and is baked to perfection.

We’ve all been there: you grab some coffee after hitting the gym and you see tempting muffins available for purchase at checkout. The muffins would go great with your coffee and really hit the spot, but you pass because muffins aren’t on your diet. Well, the days of muffins being off-limits are over thanks to Redcon1, which has launched the delicious MRE PROTEIN MUFFIN, a whole-food protein snack that packs 15 grams of protein and is baked to perfection.

Whole Food Protein

MRE PROTEIN MUFFINs are freshly baked with real food ingredients and have a mouthwatering, homemade taste that makes it easy to boost your daily protein intake as well as your calories. Available in Double Chocolate Chip (230 calories) and Wild Blueberry (210 calories) flavors, each bite of a MRE PROTEIN MUFFIN is a flavor sensation and protein boost that will satisfy your nutritional needs and overwhelm your taste buds. The Double Chocolate Chip MRE PROTEIN MUFFIN is made with real chocolate chips, and the Wild Blueberry muffins will transport you to blueberry muffin paradise with their authentic flavor sensation.

Satisfying and Tempting

Redcon1 has really outdone themselves with the advent of the MRE PROTEIN MUFFIN. Now you can have your muffin and eat it too. Not only are the muffins satisfying, moist and tempting, but they are low in sugar too. And they are a convenient, on-the-go source of extra calories. Make Redcon1’s MRE PROTEIN MUFFIN part of your meal plan and rediscover the joy of eating a good muffin without any of the guilt.

MRE PROTEIN MUFFIN

• Whole Food Protein Snack

• Baked With Real Food Ingredients

• 15g Protein

• 5g Collagen

• No Whey Protein

• Freshly Baked

• Homemade Taste

• Boosts Daily Protein Intake

• 230 Calories (Double Chocolate Chip)

• 210 Calories (Wild Blueberry)

For more information, visit redcon1.com

Use MRE PROTEIN MUFFINs as a food supplement only. Do not use for weight reduction. Not a low-calorie food.495718521 wb 1024x1024 2

The post MRE PROTEIN MUFFIN appeared first on FitnessRX for Men.

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By: Team FitRx
Title: MRE PROTEIN MUFFIN
Sourced From: www.fitnessrxformen.com/nutrition/mre-protein-muffin/
Published Date: Mon, 05 Jun 2023 19:48:13 +0000

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