Volume 16, August 3, 2008
Welcome
to another addition of the LBC newsletter. If you haven't received
the previous issues of the newsletter and you'd like to, you can find
the archives here
Wow,
it's been a while eh? I've been slacking over the summer months. In
this issue we've got my thoughts on Post-Workout carbs, and a
Post-Workout recipe from LBC client Amy Perez, as well as the
announcement of a new blog.
If
you'd like to see a question or topic addressed in a future
newsletter, feel free to drop me a line aterik@leanbodiesconsulting.com.
What's
New At Lean Bodies Consulting?
It's
been a pretty busy summer with all the normal summer events, lots of
contest prep work, and my wife being at the half-way point in her
pregnancy. The latter point there is still rather surreal for me.
Assuming a December birth, that'll be SIX birthdays in December.
That's going to be one pricey month.
The
2008 NPC Junior Nationals have come and gone and I'm very pleased to
say that Noel Clark narrowly missed out on winning her class - by
one point in fact. Next up for her is the NPC Nationals in her home
town of Atlanta in November. Speaking of Noel, I also wanted to
congratulate on her on passing her CISSN certification exam, which is
the leading sports nutrition certification currently available.
This
coming weekend is also the CBBF Canadian Nationals where fitness
superstar Allison
Ethier
will be gunning for her IFBB Pro Card. You can follow along on herblog
here.
And
we're less than four weeks out from the 2008 NPC North Americans -
which I'm trying to plan to attend. I'm working with three girls for
this show - Jennifer Hamilton, Neely Tartaglia and Lisa Peper, the
latter who has posted some recent progress pictures as well as some
interesting insight comparing last year's prep using the more
'old-school', yet unfortunately still so common contest prep methods,
to this year's contest prep methodology under LBC guidance. Check it
out here.
As
for the big update to the LBC Exercise Demos database (an additional
130 exercises), it's taking a long time to get this finished. Not
because the videos aren't done, and edited, but rather, we seem to be
running into repeated issues with various web design help. So, if
you, or anyone you know is qualified and is looking for some
freelance web design, ongoing maintenance/web update work, drop me anemail
for more details.
And
finally, there's going to be a new blog added to the LBC site. This
one is going to be a little different than mine, Noel's and Lisa's.
Longtime LBC client and good friend Amy Perez is going to start up a
new blog - a
recipe blog.
Now the reason this is going to be so great, is that Amy is the
master of coming up with unique, very fun, and totally compliant
recipes - especially Post Workout meals. She also tends to video
the creation of them often. You'll find one - my current Post
Workout staple - at the end of this newsletter.
Post
Workout Carbs - What's the Deal?
Question
I've
read about some of the post-workout meals your clients seem to be
permitted to have on the Lean
Bodies Fitness forum.
Can you explain your rationale for allowing that kind of freedom? It
seems to go against much of the post-workout recommendations that are
'standard' to the fitness industry.
Answer:
Ah
yes, the post-workout meal; definitely something that my clients tend
to enjoy more than they would with other trainers. There's been a lot
of talk in the print magazines, on the Internet, by supplement
companies, etc. about the magic and the need for the perfect
post-workout protein and carbohydrate combination and if you choose
to ignore their recommendations, you're sure to dramatically short
change your muscle gain/fat loss results. Now, I'm certainly not
going to say that I think the post-workout meal isn't important as I
think it is. I'm certainly not going to say that getting in some
protein and carbohydrates shortly after your workout isn't important
because again, I think it is.
However,
I think all the hoopla about dextrose, maltodextrin and even the
newest 'excitement', waxy maize is just that ... hooplah. Let me
clarify that statement. I'm not saying these are poor post-workout
carbohydrate options; I'm simply saying that regardless of the
marketing behind either these things in isolation or in combination
with other ingredients, they're not necessary and in my opinion make
no difference over the long term when you stop and look at the bigger
picture. What do I mean by 'bigger picture'? Tangible and measurable
changes and improvements to your physique. After all, that's what
we're training for right? Who cares if a certain protein and
carbohydrate combination digests faster, replenishes glycogen more
efficiently or even stimulates greater increases in muscle protein
synthesis and greater reductions in muscle protein breakdown ... if
it doesn't translate into more muscle over time.
So
what's the recommendation I give to clients? I give them a number of
grams of carbohydrates to shoot for, a caloric limit not to exceed
and add to keep it low fat and to not use fruit as their sole (some
fruit is perfectly fine) carbohydrate of choice. And that's it. Do
you realize how many 'fun' carbohydrates fit into those
specifications? Do I say it has to be a 'wholesome' food like
potatoes, rice, oatmeal, etc? Nope. Anything you want that fits those
aforementioned rules. Last summer for example I was using these
low-fat ice cream sandwiches that I found randomly in the grocery
store one day. My post-workout carbs during that phase were nice and
high so I was having 4-5 of those after every workout. How awesome is
that? And you know what? Absolutely no difference in recovery,
progress, gains, fat loss, or any other parameter you can come up
with. I'll also add that this isn't an n=1 experiment either. Every
single one of my clients has this kind of carbohydrate freedom in the
post-workout period, and everyone still makes significant,
uninterrupted progress. It also has no negative effect on fat loss,
regardless of how lean or not lean you are. You might think that once
you're lean and trying to get really lean that it'll make more of a
difference. I haven't found this to be the case at all as all my
competitor clients have this freedom as well, and it doesn't change
after they hit a certain bodyfat percentage. In the end, quantity
trumps quality for the most part.
I
realize this goes against the grain from much of what you may have
read over the years. I used to be the same way and always had some
kind of liquid carb or other basic carbohydrate post workout. But I
learned that it simply didn't matter either way provided I was eating
protein and carbohydrates after I trained. In fact, while I never use
liquid carbs anymore, I still quite often keep it simple and use
something like flavoured rice cakes, bagels, etc. But I don't have
to. I have more freedom than that. Another benefit I've found with
this inclusion into client programs is that it helps with overall
dietary adherence since people can have a little fun food every time
they workout if they so choose. An on-plan, guilt-free treat if you
will.
Like
I said, it makes no difference. I'd encourage you to experiment for
yourself. You'll quickly see it's more fun, and it makes no
difference. If you're one of those people that's taking in some
exotic post-workout product, ditch it, save some money and have a bit
of fun with your post-workout carbs. Ditch the BCAAs, ditch the
dextrose, maltodextrin, waxy maize, etc. Give it some time and I'd
welcome your feedback ... when you tell me I'm right.
Oreo
Wannabe Bizzard - courtesy of
Amy Perez
Keep
in mind that this recipe has been tailored to my calorie needs for my
Post-Workout Meal. Modify it to meet your own caloric and
Post-Workout requirements.
1 scoop of Champion Nutrition
Cookies and Cream whey protein (you could also use Vanilla)
3 oz
cup skim milk or 25 g of cottage cheese whipped smooth (add splenda
to sweeten in)
4-6 oz of water
*option
to add 5 grams of sugar-free, fat free pudding mix (just the powder).
Dutch Chocolate or Vanilla can really make a difference in the
consistency. Adding this will only add 15 calories and 3.5g of carbs.
Take
the items above and blend with ice
Stir in 1/2 bag of 100-calorie
"Oreo Crisps" (I usually break them up into pieces)
Freeze
it while you go work out. Or if you are not the patient type you can
make it after working out and eat it immediately.
After mine
freezes up a little bit I then add another 100-calorie pack (for a
total of 1 1/2 bags of the Oreo Crisps since I need to stay under 200
calories - including the skim milk/cottage cheese.
You could
always nix the skim milk and use two whole packs of the 100-calorie
Oreo Crisps as well.
The options with this shake are
limitless. There are so many 100-calorie pack cookies out there.
Another favorite would be using the 100-calorie Nutter Butter Cookie
Crisps instead of the Oreos. Then add some peanut butter flavor drops
and you will be amazed at how great it tastes.
Here's
a video of the Oreo Blizzard being created.
"Some
people want it to happen, some wish it would
happen, others make
it happen."
If
you know anyone you think would enjoy or benefit from this
newsletter, please forward it on and pass on the newsletter sign up
link LBCNewsletter.Remember,
that when they sign up to receive the LBC newsletter they also get a
copy of my report on the Top 10 Not-So-Obvious Fat-Loss Mistakes
Until next time, thanks for reading.
Erik Ledin, B.Kin, CSCS, CISSN, NSCA-CPT
http://www.leanbodiesconsulting.com
http://www.leanbodiesfitness.com
http://www.leanbodiesconsulting.com/blog
http://www.leanbodiesconsulting.com/noelc
