Blog Archives

2012 Hunt Fitness Classic

2012 Hunt Fitness Classic

Sponsored by Hunt-Fitness.com, Tigerfitness.com and Marc Lobliner (MTS and EthiTech Nutrition)

http://www.tigerfitness.com/

http://www.mtsnutrition.com/

www.hunt-fitness.com

This is an online bodybuilding contest like no other on the web! Bigger and Better than last year.

  • Sign up– starts Jan 1st and goes all the way up until April 7th.
  • Video week– April 1st– 7th Enter your video to huntfitnessclassic@gmail.com
  • The video must be a YouTube video. Send the link
  • Voting Week– Starts Sunday April 8th at 12pm noon and goes until Saturday April 14th at 12pm noon.  Voting will be done on the Hunt Fitness site.

Sign ups

To sign up, send your name along with a short bio, height, weight, picture, and where you are from to huntfitnessclassic@gmail.com between Jan 1 and march31st. This will go up on the site as your “competitor profile”. Your video will be posted with your profile on the site.

*This is a key difference from last year. There is not a deadline to sign up. This year you can sign up all the way up until the day before voting. As long as your information and video make it in before voting starts you are in!

As soon you send in your profile it will go up on the site ASAP.

The Contest

The video entry like mentioned must be a YouTube video. The video entry should be between 60-90 seconds and set up like a night show posing routine. Take into consideration music, lighting, presentation, etc as this will be what you are voted on.

Voting

This year the voting will be done by a poll that will be with the competitor profile and posing video. The voting is done by the viewers.

Whichever competitor has the most votes over the week of voting is the winner. Second and third place will be given out as well. Top three vote getters will get prizes.

The Prizes

1st Place GRAND PRIZE

                  · 8 weeks training with Marc “The Machine” Lobliner

                  · (2) 5lb tubs (1 chocolate and 1 vanilla) MTS Nutrition Whey

                  · 1 bottle MTS Nutrition Drop Factor

                  · 1 bottle EthiTech Yohimbine HCl

2nd Place

                  · (1) 5lb tub MTS Nutrition Whey

                  · 1 bottle MTS Nutrition Drop Factor

                  · 1 bottle EthiTech Yohimbine HCl

3rd Place

                  · (1) 5lb tub MTS Nutrition Whey

The Importance of Optimal Testosterone Levels

The Importance of Optimal Testosterone Levels

in Men and how to prevent severe declines through your training and
nutrition!

By Jonathan Kanevskiy

J.KANEVSKIY@YAHOO.COM

WWW.JONATHANKANEVSKIY.COM

        I find this topic very significant to all males, whether they are high-level athletes, an average man, or even a young males in their teens and 20’s, who is concerned with his health and performing both mentally and physically at his best. Testosterone plays a big role in behavior, disease prevention, physical strength, sexual activity, libido, endurance, recovery, growth and so on. Although, testosterone levels naturally decline as men age (steadily after ages 35-40), there are ways to prolong the effect and regulate healthy levels as time goes by. Studies have shown over the past few decades that testosterone levels in men have severely declined. Currently, there are more age-related diseases, cases of infertility, and depression than ever before occurring in men of younger ages! Especially with the obesity problem in the U.S. as well as other nations, more people have higher body fat levels which are shown to decrease testosterone levels and raise estrogen levels. This creates a hormonal imbalance which can lead to many potential illnesses, decrease muscle mass, increase body fat, and worsen brain and heart function. I wanted to share a few of many ways you can make sure your natural testosterone levels are as high as they can be no matter what age you are through your training and nutrition.

         As stated above, stay LEAN! Do your best to prevent high body fat levels. I would say anything more than around 12%-15 %(max) is a bit excessive for males. A big problem that is getting worse and worse is that people abuse food and eat way more than their body can handle. It has sort of become a hobby or a recreational activity, sometimes even a stress-reliever. It is not uncommon to want to eat up a storm after having a bad day or feeling stressed out and tired. I’m not saying you shouldn’t enjoy your food (which you should), but it’s important to look at the “big picture” when it comes to your goals in fitness, health, longevity, etc. Food is nothing more than fuel for your body to survive and perform as efficiently as possible mentally and physically. Your body is a machine, and if you expect a good output or result from it, you need to make sure the input is just as good, if not better. Research has shown that men who were on diets that included high amounts of mono-saturated fats have significantly higher testosterone levels than those who do not. It is believed by researchers and scientists that mono-saturated fats have a direct effect on the testes. Foods like nuts, olives, olive oil, macadamia nut oil, and nut buttes are great sources of monounsaturated fat. Be sure to include plenty in your diet.

         If you don’t already have a workout program that covers both the weight training and even some cardiovascular training, you should! It has been proven that weight training and incorporating heavy compound movements  such as squats, presses, rows, and dead lifts increase testosterone in men. Higher testosterone will enable you to maintain and build on your strength. Overall physical training stimulates the body to release endorphins and raise testosterone levels. But don’t underestimate rest, recovery and sleep. If you train hard, intense, and often but do not leave enough time for your body to recover adequately between training sessions your circulating testosterone levels can go down by as much as 40% (results from a study by the University of North Carolina). Sleep is necessary to all people, but to athletes and bodybuilders it is ESSENTIAL. If you have any desire to increase your muscle mass and burn fat your testosterone levels must be optimal to do so, this is why it is important to get your sleep in and make the most out of your recovery from all your daily doings.

        To wrap it all up… there has been a strong decline in testosterone in men in the past few decades. Men are becoming infertile younger and there is a widespread of age-related diseases than ever before. There are many reasons why that could’ve happened more and more people are overweight, clinically obese, and tend to lack personal care for their health through nutrition and exercise. In this advanced technological society, people are so preoccupied with computers and T.V. that there are almost no reasons to walk on your feet anymore. Optimal levels of testosterone in men are vital as they provide endless health benefits to the body. They can prevent many diseases and are shown to increase lifespan and longevity. It’s all about consistency, if you have the areas of nutrition, training, and recovery in check for a long period of time, you will most likely get leaner and have higher testosterone levels than if you didn’t. I hope my tips have helped you attain a better understanding on this matter and how you can better your natural testosterone production and make the most of your health.

Interview with the “Bulldog” Mark Featherstone

Interview with the “Bulldog” Mark Featherstone

Most of you know Mark from the workout videos done
with Hunt Fitness sponsored athlete Nick Wright. Mark is a wonderful person and
has a lot of experience in the iron game. Mark is also a personal trainer at
Powerhouse Gym in Plymouth Massachusetts, if you want to contact Mark his Facebook
link is provided below.

http://facebook.com/Bulldog112563

 

The Interview

Q-How did you get started working out?

MF- I got started lifting in the 80’s with Nautilus
and someone showed me the bench and some squats and I was hooked from there. My
gym kept expanding and the Nautilus stayed the same and finally got put into a
small room while the free weights just got bigger, more and better…

Q-What do you love most about training?

MF- What I love most about training is the feeling of
overpowering massive amounts of weight and controlling it from start to finish.
I love the feeling I get when my muscles are hard and pumped and I can see the
striations in each one and the separation of each muscle for one another…

Q-What training program has given you the best results?

MF- Right now I get the best results from a 5 day
split and hitting every muscle group once a week with very heavy weights, 10
reps and high volume of sets. I do 25 sets on chest day, 33 on shoulder day, 24
on back and 33 on arms and on leg day as well…

Q-Where does your motivation come from?

MF- My motivation comes from the people I train and
the confidence I get from being big and lifting huge weights. People look to me
for advice and training and I am so happy to be able to help them any way I can
so I stay motivated to be my best so I can help them be their best…

Q-What is your current diet like? Do you cut or bulk, if so how does your diet change?

– I do not cut or bulk, I stay lean and strong all
year long. I do not feel that I need to bulk to get bigger I simply need to add
weights. lower the reps and hit that body part twice a week rather than once a
week and honestly it’s hard for me to get enough calories in every day just to
maintain so I never need to cut because a lot of times I run close to deficit
anyway. I always eat clean 4 or 5 meals a day and if i ever want to cheat I
just do it. I just DON’T do it more than once in a few days…

Q-What supplements do you take/recommend?

– I take a pre-workout, usually Hemo Rage Black Ultra
or 1MR or C4… I use whey isolate twice a day, once right after lifting, I
take a multi, a C and 2 fish oil tabs a day and other than that I eat. I make
sure I get all colored veggies every day and all of my macros, that, food, is
my supplement…

Q-Why do you think people do not get the type of results they are looking for?

MF- A LOT of people come to me with nutritional
questions because they are not getting what they want and I ask them what they
eat but then they have a complete and healthy list of food that they eat. I
personally believe the biggest problem most people have achieving their goals
is that they don’t know how to exercise properly to achieve the goals they have
set. 99% of the people who come to me for diet get their results from the
lifting program I give them…

Q-How did you get involved doing personal training?

MF- I got into personal training on a whim in 1991.
They offered a 6 hour course and a certificate for $50.00 at my gym so I did
it. Back then it was fresh and new and the gyms didn’t need their cut and we
made our own money. At first I started in people’s homes but I hated the
perverts and getting hit on everywhere I went, lol… Honestly… I didn’t know
at the time it would actually be my calling and my career.

How do you balance living the bodybuilding lifestyle while still having a social life?

MF- I don’t have much of a social life lol, but when I
do go out I go out with athletes and we all have the same things to lose by
going too wild so we just grin and bare it. I mostly only go out to Cage
Fighting events to support friends and clients that fight.

Q-If you had to give a young aspiring bodybuilder one piece of advice what would it be?

MF- My advice to young bodybuilders most importantly
is to let your body grow naturally. Get to know it and understand it before you
start adding supplements to it. When you DO start supps add one at a time to
see and feel what it does to/for you. So many young bodybuilders start so young
stacking supps and they have no idea what is doing what so they are now
mentally committed to using all of these supps all of the time and that is when
they run into trouble… Learn to understand and communicate with your own body
THEN play with it here and there. You have all sorts of time to get there, you
don’t have to get there tomorrow…

Q- Any shout outs or people you want to recognize?

MF- There are so many people who have influenced me
that I really just want to thank EVERYONE because I don’t want to leave anyone
out. I’ve been lifting for 28 years now and I have met and worked with so many
people it’s impossible to name them all and they are all important so.. if I
know you, I want to thank you, lol… no matter who you are you have somehow
helped or pushed me in some direction be it good or bad and without that I
would not be the good man I am today… Thank YOU!!

I just want to conclude this interview with a special thanks to Mark for taking time to do
this!  If you have any questions feel free to leave some comments….

Here is part 3 of the last workout video with Nick and Mark!

Until next time “one dream, one reality”

2011 Mr. Olympia Predictions

2011 Mr. Olympia Preview

With the 2011 Mr. Olympia getting closer, the anticipation is
almost over. There are many interesting storylines going into the big contest
like usual. Will 4x champ Jay Cutler taking home the sandow once again? Or will
it be hard charging Phil Heath building upon his runner up finish last year to
overtake Cutler? Or could it be someone else entirely, I guess we will have to
wait to find out. This is how I see it going into the biggest bodybuilding show
in the world and how I see it all unfolding.

Just food for thought if Branch Warren did not injure
himself I would definitely have him somewhere in the top 5.

Honorable Mention- Ronny Rockel and Dexter Jackson
(Ronny Rockel) I have always really liked his physique.
He is a shorter guy who has good aesthetics but also has quality mass onto his
frame. I see him battling for a top 5 spot but coming up just short although it
wouldn’t surprise me if he somehow managed to crack the top 5.

(Dexter Jackson) The 2008 Mr. O Dexter Jackson
has seen his physique decline over the last couple years. I do feel like Dexter
still has what it takes to be competitive but doesn’t have enough left to crack
a top 5 spot. Dexter however is a legend and had one of the best aesthetically
pleasing physiques of all time.

2011 Mr. Olympia: Top 5 Predictions

5th Place- Victor Martinez
Victor has looked good this year and improved
from last year which is important to the judges. It wasn’t long ago Victor was
battling with Jay for the title. I think Victor has what it takes to crack top
5 and will be a legitimate contender this year.

4th Place- Dennis Wolf
Which Dennis Wolf is going to show up? The one
who has placed in the top 5 previously or the one from a couple years ago that
tied for 16th? Personally I feel like Dennis is beyond his 16th
place finish from a couple years ago and has his career and physique better
under control. I could see him as high as 3rd although I don’t see
him beating Kai unless Kai doesn’t bring his A game which is a possibility.
Look at last year for an example of Kai not at his best.

3rd Place- Kai Green
With Kai it’s all about coming in at his best.
If he brings his A game he has 3rd place locked up in my opinion. I
can’t see him beating Jay or Phil but no one else in the top 5 has what Kai brings
to the table. Although if Kai falters and doesn’t come it at his best he could
easily slip down and allow some of the others in the top 5 to capitalize on his
mistake, which happened last year. In the end however I see Kai coming in
looking great and snagging top 3!

2nd Place- Phil Heath
Phil has the best physique in the IFBB in my
opinion. A great mix of size, shape, and conditioning. However, with all that
said I still don’t see him beating Jay this year. Every year it seems like he
is one year away from overtopping Jay and I feel like everyone has said this
before but next year will be his year. There is no guarantee Jay is going to
come back next year and even if he does I think another year of development
gives Phil the title. I would be surprise to see him win the Sandow this year.

1st place- Jay Cutler

Jay Cutler is a man amongst boys at this point
in his career. His structure alone makes it almost impossible for anyone in the
line up to beat him. For Jay it’s all about conditioning. As long as he comes
in with no major issues he will take home his 5th title. However
there is a slight chance he makes a mistake, gets sick, or some major issue
erupts that could cause him to not be at his best although I don’t see it
happening.

How to Eat Healthy in College

It’s that time of year again, school is finally here! As schools across the country begin
to start up, students who wish to eat healthy are faced with the challenge of
finding clean food to eat. Questions such as…. what meal plan to get? What
foods to keep in the dorm? And how to get all of your daily meals in are
probably running through your head. This article is going to outline how to
manage your healthy eating while going to school and living on campus.

Meal Plans

Before you sign up for any meal plan first find out what your school offers. There are
probably a few different choices on campus so make sure you look at what each
place serves. This is exactly what I did. Luckily I found a few different
options on campus where I could get some food that would be suitable to my diet.
I went with the highest meal plan which offers 14 meals per week. In my opinion
the more meals you will be able to get from one of the campus dining halls the
better.

Grocery List

Since it’s very likely you will only be getting at the most two meals a day from one of
the dining halls, you are going to have to come up with another 3-5 more
meals/snacks on your own. To do this you will need to get your hands on a mini
fridge and a microwave. With those two devices you should be set.

 

Protein Source Options

– Whey protein powder

– Canned chicken

– Canned tuna

– Egg whites

– Protein Bars (last resort)

 

Carbohydrate Source Options

– Oatmeal

– Fruit

– Veggies

– Brown and Basmati rice (the bags are very convenient)

– Sweet and Russet Potatoes (can be made in the microwave)

– Ezekiel Bread

 

Healthy
Fat Source Options

– Natural Peanut Butter

– Almonds, Walnuts, Cashews

– Olive Oil

– Macadamia Nut Oil

Putting It All Together

Once you have the food you need all you have to do is put it together to meet your
needs. For this to work you are going to have to be creative and relay heavily
on the microwave. Here is how I manage my day cooking all of the food and planning
it out.

7:15 am- Wake up and make coffee.

7:20- Grab a can of chicken and drain it out. I also rinse
it with water to try and remove some of the sodium although I’m not really concerned
with my sodium intake but that’s another lecture for another time lol.

Note: The can of chicken says 13oz. When it is drained it yields
about 8oz worth of meat. (yes I measured)

7:25- Measure out my egg whites and oatmeal and cook them in
the microwave.

7:25 – I measure out about 3oz of chicken to have with my
egg whites and oatmeal for breakfast. The other 5oz I put in a Tupperware container
with brown or basmati rice to have for meal 2. I put that in the fridge.

Approximately 7:30- Eat Breakfast

*I take out the container of chicken and rice and take it
with me

10:30- Eat meal 2 of rice and chicken I made up earlier.

12:00-12:15- Go to the gym

1:30- Have a whey protein shake post workout with usually 2
bananas or an oats/banana combo. This was also prepared in the morning and
brought with me.

4:30- Go to one of the dining halls. The one I like to go to
grills up chicken breast, salmon and sometimes steak for you. I go and get
grilled chicken breast, a grilled portabella mushroom and a large green salad
with a bunch of veggies every time. My carb choice changes but it usually is a
potato, rice or whole wheat pasta.

7:30- Normally I go get food again from one of the dining
halls. I will get salmon or steak if it is offered the second time I go.
Everything else remains about the same.

10:30- I finish the day off with another protein drink with
oats and natural peanut butter mixed in.

*I carry around a gallon water jug too. I do this mostly to
look cool and earn the nickname “water jug”…. #hydration

Final Reflections

This past week I have answered numerous emails and questions about how to eat while
living in a dorm. I hope this article gives you guys a better understanding on
how it can be done effectively.

I also have great news for all students! Since I am a student I know how money can be
tight. Therefore I am giving all students 25% off all nutrition and training
plans.

If you want me to hook you up with a custom nutrition plan with all
the right macronutrients to help you reach your goals and also coach you on the
plan and make adjustments as necessary to keep you progressing, send me an
email at huntfitness@aol.com so I can get you started!

Join the HUNT!!!

Have a great School Year!

“One Dream, One Reality”

Abdominal Training V2.0

6 Pack Ab Training V2.0

Like I mentioned in my last post, we are coming up on the 1 year anniversary of the Hunt-Fitness website. In honor of the 1 year anniversary I decided to create a remake of the first article that generated a lot of interest here on the blog. In May of last year “Secret to Six Pack Abs” was published and quickly became a hit. I was not surprised by this as abdominal training is one of the most popular topics in the fitness industry.

Although both “Secret to Six Pack Abs” and “Version 2.0” share many of the same characteristics, I have added a few features that will really amplify your RESULTS! In the Secret to Six Pack Abs blog I mentioned how important it is to train all four sections of the abdominals: upper, lower, obliques, and core. That fact has not changed however; this time around we are going to take it a step further. Not only are we going to train all 4 sections of the abdominals, but we are going to incorporate MORE stabilization techniques as well. When thinking about abdominal training two exercises normally come to mind, sit-ups and crunches. As many of my readers know (yes most of you are more educated on exercise than the general public) those are not the only two exercises to work your abs and not the two most effective either. The real keys to developing strong and muscular abs that create the coveted six pack that everyone wants is a combination of stabilization, added resistance and increased intensity.

Pure stabilization in reference to ab training is the ability to keep your back/spine aligned in a straight path. Basically the only real way to accomplish that is to perform a version of the plank. To make things more versatile and challenging we are going to incorporate both a regular plank and side plank along with progression techniques to up the intensity. There is also Dynamic Stabilization. This refers to the ability to stabilize the core while in motion. This opens up endless opportunities for exercises to be performed.

To go along with both pure and dynamic stabilization the ab workout is going to include direct ab work as well. The only difference here is going to be the use of added resistance along with intensity principles. Why is it that you see people do all kinds of intensity principles on muscle groups like chest and biceps but none on abs? The abdominals are like any other muscle and require a progressive resistance approach along with added intensity. Most people when it comes to ab training just increase volume to create a progressive overload. When just increasing volume to create a progression it becomes very easy to go through the motions and limit the intensity of the workout.

This ab workout is only to be done ONCE per week. I suggest training your core 2-3 times per week so for the other sessions do a workout similar to the one described in the “Six Pack Abs blog”.

6 Pack Abs Workout V2.0

–          Each circuit is to be performed with no rest in between exercises.

 

Sample Workout

Circuit #1 (pure stabilization) – 1 rotation through circuit

–          Plank hold for                                             60-90 seconds

–          Side plank hold for                                    45-60 seconds (each side)

–          Feet elevated plank hold for                 60-90 seconds

–          Feet elevated side plank hold for       45-60 seconds (each side)

Circuit # 2 (dynamic stabilization) – 2 rotations through circuit

–          Exercise ball knee tucks                         15-25 reps

–          Barbell roll outs                                          15-20 reps

–          Elevated side plank bends                      12-15 reps (each side)

–          Exercise ball mountain climbers         25-50 reps (each side)

Circuit # 3 (Direct ab work) – 2 rotations through circuit

– Kettlebell double crunch                  15-20 reps       *continuation set with…

– Kettlebell crunches                  10-15 reps       *continuation set with…

– Crunches                                        5-10 reps

– Hanging leg raises                                15-20 reps       *drop set with…

– Hanging knee raises               10-15 reps

– Weighted rotation on ball                   15-20 reps       * set with…

– Rotation crunches on ball        10-15 reps (each side)

*Bonus exercise to preform at the end…

– Turkish get up ladder                       5,4,3,2,1 (each side)

Note: Turkish get ups work the abs because the center of gravity is offset which causes your core to engage through the entire movement.

Try this Ab workout a shot and see if you see any noticeable changes in your physique.

As always I can be reached at Huntfitness@aol.com. If you have any questions regarding this workout or if you are interested in getting a custom workout or nutrition plan feel free to get a hold of me. I look forward to hearing from you!

Kyle Hunt

“One Dream, One Reality”

-Hunt Fitness

Nick Wright’s 2011 Offseason diet

Offseason Diet Plan        
  Training Days
Protein Carbs Fat
Meal 1 3 scoops RTN Mass Builder 37.5g 75 g 2.5g
1 piece whole grain bread 4g 15g 2g
1 tbs peabut butter 4g 3g 8g
Meal Totals 45.5g 93g 12.5g
Meal 2 6oz chicken 35g 0g 3g
10oz sweet potato 5g 67g 2g
1 tsp olive macadamia or canola oil 0g 0g 5g
veggies
Meal Totals 40g 67g 10g
Meal 3 6 oz chicken 35g 0g 3g
1.5 cups brown rice 3g 63g 4g
1 tsp olive macadamia or canola oil 0g 0g 5g
veggies
Meal Totals 38g 63g 12g
Meal 4 6oz tuna 35g 0g 3g
Pre WO 10 oz russet potato 5g 67g 2g
1 tsp olive macadamia or canola oil 0g 0g 5g
meal Totals 40g 67g 10g
Meal 5 3 scoops RTN Mass Builder 37.5g 75g 2.5g
Post WO
1 banana 0g 30g 0g
Meal Totals 37.5g 105g 2.5g
Meal 6 6oz lean red meat 35g 0g 6g
10oz russet potato 5g 67g 2g
2 tsp olive oil 0g 0g 10g
veggies (green salad)
Meal Totals 40g 67g 18g
Meal 7 6 oz tilapia 35g 0g 1g
2/3 cup brown rice 2g 28g 2g
3 tsp canola oil 0g 0g 15g
Meal Totals 37g 28g 18g
Daily Totals 3819Cal 278g pro 490g carb 83g fat
29% 51% 20%

***Above diet Updated Feb 26th***

Offseason Diet Plan        
  Rest Day
Calories Protein Carbs Fat
Meal 1 1.5 scoops RTN whey 36g 1.5 g 1.5g
1 cup oats 8g 56g 6g
1/2 piece fruit 0g 15g 0g
Meal Totals 44g 72.5g 7.5g
Meal 2 6oz tilapia or chicken 35g 0g 3g
8oz sweet potato 4g 54g 0g
1 tsp olive macadamia or canola oil 0g 0g 5g
veggies
Meal Totals 39g 54g 8g
Meal 3 6 oz chicken 35g 0g 3g
1.25 cup brown rice 2g 56g 3g
1 tsp olive macadamia or canola oil 0g 0g 5g
veggies
Meal Totals 37g 56g 11g
Meal 4 6oz tuna 30g 0g 3g
8 oz russet potato 4g 54g 1g
1 tsp olive macadamia or canola oil 0g 0g 5g
meal Totals 34g 54g 9g
Meal 5 6oz lean red meat 35g 0g 6g
8oz russet potato 4g 54g 0g
2 tsp olive macadamia or canola oil 0g 0g 10g
veggies (green salad)
Meal Totals 39g 54g 16g
Meal 6 1.5 scoop RTN whey 36g 1.5g 1.5g
1/2 cup oats 4g 28g 2g
1.5 tbs peanut butter 9g 6g 12g
Meal Totals 49g 35.5g 15.5g
Daily Totals 2834.5  cal 242g  pro 318.5g carb 68.5g  fat
33% 45% 22%

This offseason our goal is to keep Nick as lean as possible while still putting on quality size. There is two resons for this.

#1. Nick needs to stay within about two weeks of being photo shoot ready. This offseason he has some BIG things coming so he needs to be sharp!

#2. Staying leaner in the offseason allows for an easier prep.

This is just a starting point. The diet will be adjusted every couple weeks depending on how Nick is progressing. I will be monoriting his weight, measurements, how he looks and how he feels to make the nessesary changes. The diet is a modified carb/calorie cycle. On training days calories are up around 22 per pound of Lean Body Mass whereas on rest day the calories are around 18 per pound of LBM. This type of cycle is designed to keep body fat gain to a minimum but still have the nessesary nutritients to build muscle.

With this diet there is 1 free meal each week. It can be anything. The only requirement is it has to be on a training day. Again like everything else this is subject to change. Who knows if everything goes well we might add another free meal each week!

 

If you like how this diet is set up but want your own customized diet to fit your needs check out the link below to get hooked up!

*Make sure you watch the video, it tells everything you need to know!

http://kylehuntfitness.com/Services.html

Nick Wright’s Peak Week Diet

Nick Wright’s Peak Week

1 week out:

SAT:

Meal 1: Two 4 oz chicken breasts, one cup of oatmeal, water

Meal 2: One 4 oz chicken breast, one sweet potato, water

Meal 3: Two 4 oz chicken breasts, one sweet potato, salad, broccoli, water

Meal 4: One can of tuna, one sweet potato, ½ cup of oatmeal, water

Meal 5 (post-workout): 2 scoops Optimum Whey, 46g of dextrose

Meal 6: 10 egg whites, one sweet potato, salad, water

Meal 7: One 4 oz chicken breast, salad, water

SUN:

Meal 1: Two 4 oz chicken breasts, one cup of oatmeal, water

Meal 2: One 4 oz chicken breast, one sweet potato, water

Meal 3: Two 4 oz chicken breasts, one sweet potato, salad, broccoli, water

Meal 4: One can of tuna, one sweet potato, ½ cup of oatmeal, water

Meal 5 (post-workout): 2 scoops Optimum Whey, 46g of dextrose

Meal 6: 10 egg whites, one sweet potato, salad, water

Meal 7: One 4 oz chicken breast, salad, water

MON:

Meal 1: Two 4 oz chicken breasts, one cup of oatmeal, water

Meal 2: One 4 oz chicken breast, one sweet potato, water

Meal 3: Two 4 oz chicken breasts, one sweet potato, salad, broccoli, water

Meal 4: One can of tuna, one sweet potato, ½ cup of oatmeal, water

Meal 5 (post-workout): Two 4 oz chicken breasts, one cup of oatmeal

Meal 6: 10 egg whites, one sweet potato, salad, water

Meal 7: One 4 oz chicken breast, salad, water

 

TUE:

Meal 1: Two 4 oz chicken breasts, one cup of oatmeal, water

Meal 2: One 4 oz chicken breast, one sweet potato, water

Meal 3: Two 4 oz chicken breasts, one sweet potato, salad, broccoli, water

Meal 4: One can of tuna, one sweet potato, ½ cup of oatmeal, water

Meal 5 (post-workout): Two 4 oz chicken breasts, one cup of oatmeal

Meal 6: 10 egg whites, one sweet potato, salad, water

Meal 7: One 4 oz chicken breast, salad, water

 

WED:

Meal 1: Two 4 oz chicken breasts, one cup of oatmeal, water

Meal 2: One 4 oz chicken breast, one sweet potato, water

Meal 3: Two 4 oz chicken breasts, one sweet potato, salad, broccoli, water

Meal 4: One can of tuna, one sweet potato, ½ cup of oatmeal, water

Meal 5 (post-workout): Two 4 oz chicken breasts, one cup of oatmeal

Meal 6: 10 egg whites, one sweet potato, salad, water

Meal 7: One 4 oz chicken breast, salad, water

 

THUR:

Meal 1: Two 4 oz chicken breasts, one cup of oatmeal, water

Meal 2: One 4 oz chicken breast, one sweet potato, water

Meal 3: Two 4 oz chicken breasts, one sweet potato, salad, broccoli, water

Meal 4: One can of tuna, one sweet potato, ½ cup of oatmeal, water

Meal 5 (post-workout): Two 4 oz chicken breasts, one cup of oatmeal

Meal 6: 10 egg whites, one sweet potato, salad, water

Meal 7: One 4 oz chicken breast, salad, water

 

FRI: Meal 1: Two 4 oz chicken breasts, one cup of oatmeal, water

Meal 2: One 4 oz chicken breast, one sweet potato, water

Meal 3: Two 4 oz chicken breasts, one sweet potato, salad, broccoli, water

Meal 4: One can of tuna, one sweet potato, 1/2 cup of oatmeal, water

Meal 5: Two 4 oz chicken breasts, broccoli, water

Meal 6: One 4 oz chicken breast, broccoli, water

Meal 7 (1:00AM): A big, fat, and juicy steak!

You can also find this and more information about Nick Wright on the website (www.hunt-fitness.com) on Nick’s corner….http://kylehuntfitness.com/Nick_s_Corner.html

If you want your own customized diet to fit your needs check out the link below to get hooked up!

*Make sure you watch the video! It tells you everything you need to know!

http://kylehuntfitness.com/Services.html

Thank you,

Kyle Hunt

Importance of Stretching

 Importance of Stretching

By: Richard Sirianni

Many forget about the importance of stretching or are too tired or lazy to do it prior to or after their workouts. We allow ourselves to not realize the full potential of stretching. For nothing else, it can improve strength by getting the muscles loosened and an increase in nutrient supply to the stretched area. This allows for quicker healing and greater muscle growth. The faster we deliver nutrients into the torn muscle fibers, the faster they heal and cause less soreness. Moving the lactic acid from our muscles into the bloodstream allows for this (lactic acid) to be excreted from our bodies and water, minerals, nutrients to occupy that space that lactic acid occupied. Thus stimulating more growth in our muscle fibers,

On a functional side, stretching helps prevent injury in sports and out everyday lives. I found this out the hard way. I have been training bodybuilding style for 4 years. I have had low back pains from herniated disc when I was 17. I always chalked all pain in that region to my injury. Recently I have been seeing a long term care chiropractor to help with some pain. Mid September 2010, I had such intense cramping in my lower back, hips, and oblique’s of my right side. The problem was the damage from my injury caused me to compensate my weight to my left side to alleviate my pain. I believed I had slipped a disc with the amount of pain I was in. Come to find out, my psoas muscle (internal obliques) cramped and spasmed, without letting go for 3 days. I began a rigorous stretching regiment and within a week the spasms and cramping had relinquished themselves and my everyday back pain also was gone. I now incorporate stretching into my pre-workout home routine. That way when I get to the gym I’m ready to wage war on my body.

For prevention of injuries we look for two types of stretching, static and dynamic. Static stretching is an older method in which you reach to a point of tension and hold that for a designated count. The more preferred method is dynamic stretching. This involves extending and retracting our stretch with our breath. This allows the body to slowly reach a point further into your stretch, but is not forced by anything more than ourselves. A simple example is the unweighted walking lunge. The walking lunge stretches the hip flexors/extensors, glutes, quads, and hamstrings.

I found out the hard way the importance of stretching, and I write this to inform us all that we need to stretch. It promotes better health, prevents some injury, and can lead to greater muscle growth. Even if you’re not into bodybuilding, it still can help our everyday life with a better posture and in turn can a better life.

“One Dream, One Reality”

My top bodybuilding supplement picks

1. Protein powder- The staple in every bodybuilders supplement bag. Very versitile can be taken anytime during the day. I reccommed a whey isolate/ hydroslate blend around workout times such as Beverly International’s Muscle Provider. This is a protein powder that is fast acting and tastes great! At other times of the day such as between meals and before bed a protein powder with a mix of whey and casein is best. I use Beverly’s Ultimate Muscle Protein at those times.

2. Glutamine and BCAAs- How can you go wrong, two supplements in one. The combination of amino acids glutamine, leucine, valine and isolucine make a potent cocktail that can be consumed before, durning or after training. Helps speed up the recovery process.

3. Creatine- This supplement speaks for itself. Increase strength, increased muscle force, delay of muscle fatigue, the benefits are endless. Still the most scientifically proven form is creatine monohydrate.

4. Pre workout- Nothing helps you get through a tough workout like a good pre workout supplement. The combination of caffine and N.O stimulating supplements is a perfect pre workout combination. Be carfull of the “fillers” and “propetary blends” that supplement companies use to make there products at a cheper rate.

5. Multivitamin- You can’t lift heavy in the gym if your sick. Cover all of your micronutrient needs with a good sports complete multivitamin.

Honorable mention: Carnitine and Omega 3