multiple fitness: NUTRITION MEGASECTION

Tuesday, August 26, 2014

Listen To Signals Your Body Sends You: How You Respond To Certain Foods.By Veeraj Goyaram

7:37 PM NUTRITION MEGASECTION No comments

Nutrition Advice

Listen To Signals Your Body Sends You: How You Respond To Certain Foods.

By Veeraj Goyaram

Sorry for this long drought of articles on Bodybuilding Mauritius and South Africa. As most of you know I am now working on a full-time basis in the field of nutritional supplements research & development. I am giving my full time and attention to what you may already guess is my DREAM JOB. However, please rest assured that I will still be posting articles, which will often be short and concise.

Today I would like to share something with you from personal experience.

Listen to your body!

Always pay attention to how you feel after eating certain foods. Take good note for yourself and, if you are working with a nutritional advisor, inform the latter of the same so that he suggests some alternatives. I have noted, especially past the age of 30 (getting old, I know), that I:

(a) Don't respond well to dairy. While I could gulp down 1 liter of milk anytime of the day at age 25, now I have issues if I drink more than 250ml per at one go. This is due to lactose. I have developed lactose intolerance because my body is not producing enough lactase, the enzyme that breaks down lactose (milk sugar). Therefore, the lactose remains in my gut and bacteria are more than happy to feast on them (fermentation), giving rise to products that cause loose stools, bloating and abdominal pain (Figure 1). This is a pity because I love milk and dairy products. I will be moving towards lactose free milk.

Scientific depiction of lactose intolerance

(b) Cannot tolerate whey concentrate powders anymore. Again, this is due to their content of lactose. I explained in a past article that whey concentrates contain lactose. While whey concentrate is a great cost-effective source of protein for those having no issues with lactose, for me it just doesn't work anymore. I have made the expensive switch to whey isolates and hydrolysates.

(c) Get bloated like crazy on Oats, bread and grains. I eat just four slices of bread and a few minutes later I look pregnant. I never had these issues before and I could down an entire pack of Sasko bread slices and several packs of Ramen noodles (dried noodles) in one sitting and still hit a vacuum pose later. However, I do very fine on any type of rice, white and sweet potatoes and fruits. Fibrous carbs go down very well also. Grains don't agree with me anymore. Now, this bothers me a great deal as I may not be able to enjoy an entire "Tempo" (pressure cooker) of broad beans (Carri gros pois a.k.a. "curry big weights") with roti when I go to Mauritius on holidays again. Mari kas nissa.

Not for me, unfortunately

Hard to resist

(d) No soy too. I have experimented with soy, soy chunks and soy protein isolates as a source of cheap protein. Don't feel good on them. Experiment to see if you do or don't.


I say no to soy and soy products because they don't agree with me

(e) Stuff my body likes. I do way better on animal sources of protein like meat, eggs and fish.

Always note down signals that your body sends you.

Note: not everyone will have issues with the above. I am not saying that all of you need to or will eventually have to eliminate the above foods. Some of you may down them like there is no tomorrow and report no issues whatsoever.

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My Bio: I am a Mauritian originally from Roche Bois, Port Louis and now based in Cape Town, South Africa where I work as a research and development consultant (product developer) for the nutritional supplements and functional foods company. I did my postgraduate studies in molecular biology of exercise, looking at the influence of nutrition and exercise in gene expression in muscle. My research is relevant and applicable to exercising individuals, sports persons and diabetic individuals. The knowledge that I share with you stems from my 18 years of experience in bodybuilding and 8 years of university education in the field. I have also published work in the American Journal of Physiology: Endocrinology and Metabolism (2012, 2014), International Journal of Sport Nutrition and Exercise Metabolism (2013) and co-authored two book chapters on exercise and diabetes. I also presented my research work at the 2012 International Sports and Exercise Nutrition Conference (UK).

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©,2014 Veeraj Goyaram, Bodybuilding Mauritius. Any reprinting in any type of media is prohibited.

Disclaimer: The Content on this site is intended to be used for educational and entertainment purposes only. It is not intended to be and should not be interpreted as medical advice or a diagnosis of any health or fitness problem, condition or disease; or a recommendation for a specific test, doctor, care provider, procedure, treatment plan, product, or course of action. BODYBUILDING MAURITIUS is not a medical or healthcare provider and your use of this site does not create a doctor / patient relationship. We disclaim all responsibility for the professional qualifications and licensing of, and services provided by, any physician or other health providers posting on or otherwise referred to on this Site and/or any Third Party Site. Never disregard the medical advice of your physician or health professional, or delay in seeking such advice, because of something you read on this Site. We offer this Site AS IS and without any warranties. Correspondence: vicgoyaram@gmail.com

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Sunday, August 24, 2014

HOW I BECAME THE NBBF MR NORTH OVERALL 2014: MY PHYSIQUE TRANSFORMATION PLAN. BY Ashley Kaniah

8:57 PM GENERAL TOPICS IN BODYBUILDING, NUTRITION MEGASECTION, TRAINING MEGASECTION No comments

Athlete superfeature

HOW I BECAME THE NBBF MR NORTH OVERALL 2014:

MY PHYSIQUE TRANSFORMATION PLAN

BY Ashley Kaniah

Victory pose with Team Kaniah

Profile

Name: Ashley KANIAH

Age: 23

Weight: 87 kg (Contest) 115 (Off Season)

Height: 1m 80 cm

Gym: Bodyfit Gym Riviere Du Rempart

Years in bodybuilding: 8 years of which 2 years training for contest prep

Achievements: Leaner as the years are going by when prepping for contest

Occupation: Law Practitioner Vocational Course (Attorney Exams Due 8th September '14)

Goals: To compete in Mr. North 2014 and to be the ideal husband to my wife LOL

Favourite Bodybuilders: Arnold (Physique) and Kai Green (Philosophy)

Favourite bodybuilders

Typical daily diet

05:00: Glass Black Coffee No Sugar. Cardio at home - 20 minutes bike 20 minutes treadmill. Light abs workout or 5 sets of 25 press up

06:00: 0.5 L water + 10 egg whites

07:30: 5 Weetabix in water (make it turn into a edible paste)

10.00: 0.5 L Black Coffee with 1 tsp sugar

12.00: (GRILLED - 100g chicken + 100g fish) + 3-5 lettuce leaves

14:00: 0.5 L Black Coffee with 1 tsp sugar

16:00: 100g Grilled Chicken

17:00: Weight Training + Cardio on Elliptical on every day

19:00: (GRILLED - 100g chicken + 100g fish) + Brede Tompouce Touffé

Supplements

Started taking over-the-counter thermogenic fat burners after 5 weeks natural diet to prep for Mr North. So basically no products whatsoever was consumed the first 5 weeks

Bought BCAA tabs for the 5 weeks that was left and replaced the 10 a.m 0.5 L Black Coffee with 1 tsp sugar with phase 8 protein with my weetabix paste for breakfast

Preparing my chicken breast for a week

About 5-6 chicken breast each weighing approximately 1 pounds (Rs 280 for 4 pounds)

Preparing my fish fillet for a week (either one)

Approximately about 3 pounds a weeks (Rs 210)

Options: Dorade, thon, empereur, bekin

Food Preparation done with proper attention to measurement

TRANSFORMATION TRAINING PROGRAM

Mr North 2013 Contest Prep Transformation

For 2014, my goal was to be leaner yet bigger looking

BODY-PARTFOCUS: Legs/ Glutes and Hams

I train leg twice a week

Monday – Mass

Friday – More emphasis on glutes and hams and especially building well defined muscles which is a requirement for contest

Monday workout

10 sets x 25 reps Bodyweight Squats

6 sets x 25 reps Front Barbell Squat (increasing 5 kilos every 2 sets)

2 sets x 25 reps Normal Squat

2 sets x 20 reps Normal Squat

2 sets x 15 reps Normal Squat

Notes:

I usually keep on doing a front and a back squat alternatively without pause and then take a rest of 30-60 seconds before attempting the next front-back squat

Leg Press at least 5 sets increasing the weight by 10-20 pounds each sets (Heavy)

Personal Best is 200 Kilos - Link to picture

Ex Personal Best (180 Kilos) was the week before 200 Kilos attempt –Link to picture

Friday workout

Leg Extension + Bent Over Stiff Leg Dumbell Deadlift 6 Sets Each

Harmstring Curls - 3 sets with both legs and 3 sets alternating each leg

Walking Lunges / Farmer’s Walk – 5 sets of 30 lunges steps

Calves

Trained on Monday / Wednesday / Friday

Donkey Calf Raise

Seated Calf Raise

Training pictures @ 4 weeks out

BODY-PARTFOCUS: Biceps

Training biceps @ 6weeks out

Usually I train them on leg days (Monday and Friday)

No specific routine, it’s what I feel like working out that day

At least 3 biceps workouts

Workouts includes:

Barbell Curls (Heavy)

Barbell Curls Lying Against An Incline

Dumbbell Curls

Cable hammer Curls

Cable Preacher Curls

Drag Curls

Concentration Curls (the way Arnold used to do it)

Some pictures @ 3 weeks out

BODY-PARTFOCUS: Triceps

Training triceps @ 4 weeks out

Usually I train them on chest days

No specific routine, it’s what I feel like working out that day

At least 3 triceps workouts

Workouts includes:

Dips

Close Grip EZ Bar Press

Cable Rope Overhead Triceps Extension

Bench Dips

Reverse One-Arm Cable Triceps Extensions

BODY-PARTFOCUS: Back

Back training @ 5 weeks out

Usually I train back on Thursdays

At least 5-6 back workouts

Workouts includes:

Chin Up

Close Grip Front Lat Pulldown

Wide Grip Front Lat Pulldown

Wide Grips Back Lat Pulldown

Straight Bar Mid Row

Straight Bar Reverse Grip Row

Bent Over Dumb-bell Raise

One Arm Dumb-bell Row

Straight Arm Pulldown

Back Hyperextensions

Seated Cable Rows

Pull Ups

DEADLIFT – HELL YEAAAAAHHH LOL

BODY-PARTFOCUS: Shoulders

Shoulder training @ 8 weeks out

Usually I train shoulders on Wednesdays

At least 5-6 shoulder workouts

Workouts include:

Arnold Dumb-bell Press

Front Lateral Raise

Side Lateral Raise

Military Press

Bent Over Dumb-bell Rear Delt Raise

Cable Rear Delt Flyes

Clean and Jerk

Upright Rows

Front Plate Raise

Seated Dumb-bell Press

Shoulder Shrugs

BODY-PARTFOCUS: Chest

Usually I train chest on Tuesday (Not On International Mondays LOL)

At least 4-5 chest workouts

Workouts include:

Push Up Flat Bench Press

Incline Bench Press Flat Dumb-bell Bench Press

Incline Dumb-bell Bench Press Flat Dumb-bell Flyes

Incline Dumb-bell Flyes Flat Cable Flyes

Incline Cable Flyes Pull Overs

Cable Crossover Low Cable Crossover

Seated Machine Bench Press

Training the chest @ 4 weeks out

BODY-PARTFOCUS: Abdominals

Ab training @ 4 weeks out

Doing dragonflies @ 18 days out

Usually I train abs every 2 days and obliques the days I’m not training abs

At least 2-3 workouts

Workouts includes:

Barbell Ab Rollout On Knees Bottoms Up

Sit Up Crunches

Cocoons Hanging Leg Raise

Lying Weighted Leg Raise Otis Up

Plank Scissor Kick

Seated Leg Tuck Toe Touches

One Arm Low Pulley Cable Side Bend Dumb-bell Side Bends

CARDIO: a very important aspect of the diet programme

Usually I do 40 minutes in the morning and 20-30 minutes in the evening in the gym

Cheat Meals

Cheat meals are very important in your diet to boost your metabolism at certain point and to avoid letting your body be used to the same constant food intake. The only cheat meals I had was boulettes every 3 or 4 weeks so that to savour the taste of other foods and boost my morale of not letting this diet become a monotony.