Trojan Nutrition

Trojan Interclub VI

2011-05-29T15:32:00.000-07:00

Event: Trojan Free Fighters Interclub VI
Date: Sunday 12th June 2011
Venue: Unit 23 Lansdowne Trading Estate, Cheltenham, GL51 8PL
Type: Amateur MMA EventRules: Novice - similar to Amateur (See 'MMA Rules') except no headshots at anytime.

Fighter weigh in time: 10:00am (followed by rules meeting at 10:30am)
Opening time for Spectators: 11:00am
Event Closing time: 3:00pm
Background:The Trojan Free Fighters Interclub was launched in 2009 to provide a safe platform for novice Trojan students to compete within; gaining valuable experience before they begin their amateur or professional MMA careers.The sixth instalment of the Interclub will run the same format as the previous events, with all chosen fighters being guaranteed at least one fight on the day.

Fighter Information:
This is a great opportunity for first timers and novices looking to gain some valuable MMA competition experience. All fights will be conducted with no head shots and matched by weight and experience.

NO HEADSHOTS
STRICTLY AMATUERS ONLY
SAFE & FRIENDLY ENVIRONMENT
SPECTATORS WELCOME

If you would like to enter, please pick up an entry form from Paul Sutherland (Cheltenham), Raj Bista (Bristol) or Dan Richards (Worcester) and return by Friday 8th October 2010 with a £10 non-refundable entry fee. You can also download and print the form here and hand the form to one of the persons listed above. Late or 'on the day' entries will be subject to a £20 non-refundable entry fee.
Payment can be made through the paypal button on the website http://www.trojanfreefighters.com/events

Trojan Interclub IV Fighter's Attire:- Bare chest or tight rash guard- Standard MMA shorts (loose or tight)- 4 oz MMA gloves- shin pads (must cover both foot and shin)

- Groin Guard
- Gum Shield- No footwear.- Clean and short nails.Any further questions, please ask your Club Manager.Spectator Information:Spectators are very welcome to attend our inter-club event, a supplements and a clothing stand during the event. Come and support our local fighters and see grass roots amateur MMA at it's finest.

Spectator Fee: £4

TROJAN FITNESS - OPENING SATURDAY, FEBUARY 26TH, 2011, 10:00am - 7:00pm

2010-12-30T13:15:00.000-08:00

Come and join us on Feb 26th at the Grand Opening of our New Gym,
"Trojan Fitness".

The address is:

179 Ashton Drive,
Bristol,
BS3 2PU

It's the old Prolab Gym for those of you that know it!

We look forward to seeing you, visit our Facebook Page: http://www.facebook.com/update_security_info.php?wizard=1#!/event.php?eid=162793507098742

2010-11-13T04:00:00.000-08:00

Congratulations to Jo and Dave!!!!

2010-11-05T15:34:00.000-07:00

2010-11-04T08:59:00.000-07:00

spartan fight night 5

our very own jay mortimore takes to the ring.

(see link below)

http://spartanfight.co.uk/

NABBA Universe 2010, Miss Figure 2

2010-11-04T04:50:00.000-07:00

well done jo!!

Miha Zupan NABBA Universe 2010 class II

2010-11-04T04:48:00.000-07:00

Dave Guest,2nd in class 2,losing to the overall winner,not bad eh!!!

NABBA Universe 2010, Juniors

2010-11-04T04:43:00.000-07:00

massive congrats to you all.well done especially to dave guest,2nd in his class and jo,5th in her class.

2010-10-16T02:29:00.000-07:00

NABBA UNIVERSE 2010-

2 WEEKS TO GO

GOOD LUCK TO DAVE,DAN AND JO

You have already made us so proud of you

now go finish it off!!!!

2010-10-16T02:27:00.000-07:00

DAN`THE MAN`BARRY

2010-10-16T02:22:00.001-07:00

SASSY SPERRING!!!

2010-10-16T02:14:00.000-07:00

DAVE`THE BEST`GUEST

JAY MORTIMORE POSES FOR A PRO PHOTO SHOOT

2010-10-12T05:08:00.001-07:00

STEVE 'LADDER' MARTIN.....NEXT BIG THING???

2010-10-12T04:39:00.001-07:00

2010-10-09T03:52:00.000-07:00

A possible star of tomorrow?

Dave Guest NABBA Universe 2009

2010-10-09T03:38:00.000-07:00

UFC LEGEND TAKES ON BOXING GREAT AT UFC 118!

2010-08-15T00:48:00.000-07:00

This August, the 28th to be pricise, UFC Hall of Famer Randy Couture takes on James Tony, a Boxing Champion at 4 different weights! The first proper cross over fight.The old Boxing V MMA argument could be settled once and for all!

SILVA BEAT SONNEN AT UFC 117... WATCH THE POST FIGHT INTERVIEWS HERE... AND HOW SILVA WON..

2010-08-09T22:36:00.001-07:00

JAY CUTLER TRAINS SHOULDERS JULY 25th 2010

2010-08-06T10:08:00.000-07:00

THE ROCK..... LEGEND!!!

2010-07-30T14:38:00.001-07:00

"THE BOYS FROM THE WEST" By Gina Ford...

2010-07-29T23:32:00.000-07:00

I had the opportunity to chat to two guys that have done extremely well again this year in their quest for the NABBA Universe titles of Mr Class 2 and Juniors in Southport sometime in October. Finally the West have two guys to be proud of in the Bodybuilding World, and I managed to catch up with Dave and Dan while at a photo shoot for promotional posters and advertisements for their sponsor Trojan Fitness (based in Bristol - photographs by my partner Chris Small).

Dave Guest won Class 2 at this year's NABBA Britain Final, taking the Overall title to become MR BRITAIN 2010. A shame that through injury Dave Titterton was unable to compete this year. If he had been there I truley think it would have been a spectacular show down of physiques, I will still stick to my boy Dave taking the title though!!

Dan Barry came back this year looking his best ever to retain his NABBA Junior title and then 3 weeks later going to Malta for the NABBA Worlds taking the Junior title there as well. I am so chuffed for Dan as he did have a disappointing Universe 2009 (he will admit to it himself), but he has come back this year with even more determination.

At the time of this interview Dave and Dan have approximately 14 weeks before the Universe so my first question was "what have you guys been up to in the time you have taken off between preparation for the shows?"
Dave - I had a couple of weeks off training after the Britains and enjoyed some nice food all though I couldn't over indulge as I had a guest spot in Gosport on 3rd July and needed to look half tidy! But after that enjoyed chocolate, especially those peanut M&M's, roast dinners, desserts, take aways, alcohol.......need I go on!? I had a good rest in Turkey for a week, but back to the gym now BIG TIME!!!
Dan - I took a week off after the Worlds chilling and taking my girlfriend out to places we wouldn't have been able to enjoy while I was dieting. It has been great to eat forbidden foods like Nandos, Ben & Jerrys (I can relate to that one Dan one of my favourites out of comp) all the usual stuff.

Guys do you think your preparation for the Universe will change much from the Britains/Worlds?
Both Dan & Dave agree that they were happy with everything and basically "if it ain't broke don't try and fix it" "yeh hopefully get the same physical results for the Universe" says Dave.

As this will be Dan's last year competing in the Junior class I asked him what his plans are for the future regards competing? "well I'm not really sure, I have to get the Universe out of the way first and if all goes well I may do a show or two next year, or take a year off who knows!

Dave agrees with Dan "it depends on how it goes at this years Universe. If it goes well I may feel that I have achieved all I can in my world of Bodybuilding and take at least a year away from it all. After all I did start Bodybuilding with the intention of only doing one competition, but that's not happened!

I did ask Dave as this will be Dan's last year in the Juniors what did he feel Dan needs to do become one of the leading big guys? "Dan's already had a fantastic year and proved himself. He wants to go all the way in bodybuilding and I hope he does. If he keeps doing what he's doing I am sure he will achieve his goals (but he'll never beat me, lol!!!! I would have retired by the time he's ready for Class 2).

I know that you guys train together, do you ever get on each other's nerves? (be honest) Will this continue leading up to the Universe and although good mates will you feel that nearer the time you will need your own space? They both agree "training together does keep us motivated and works well most of the time. However when you are both dieting for the same show, tempers can run high and we can both be like bears with a sore head. We try not to take it out on each other and our preparation does differ so nearer the time it works out better to have our own space, focus on our training go home and have a good sleep.

As far as NABBA goes how do you guys feel it compares to other associations? Dave is quick to compliment NABBA "I feel it rides as high as any other, NABBA seem to be looking more for condition", Dan agrees "NABBA competitors are one of the highest and hardest standard of amateur Bodybuilders. I'm with Dave condition plays a big role for NABBA however size is a factor too and if you have both....SORTED!.

FINALLY, as a good friend of you both, I see a great future for you in the sport of Bodybuilding. Yes I do class people like us as atheletes, do you ever get frustrated when people who don't know or understand the sport make stupid assumptions about Bodybuilding/Bodybuilders? Have you ever encountered stupid comments and if so how do you react?
Dan - People don't realise the amount of work and dedication that goes in to doing this. They just seem to think you get on stage and it's done, but there's so much more to it. The food every 2 hours the amount of time spent in the gym. I have had some nasty comments in the past but the best thing to do is shrug it off. At the end of the day it's what I love doing and jealousy gets the better of people.
Dave - Personally my experiences of Bodybuilding have always been positive on a face to face basis. Yes some people do seem to have a little too much to say, but in my opinion it just comes down to them being jealous. After all, would they live as we do for 12 weeks before a show?

Thanks boys it has been a pleasure spending time with you both and I look forward to the Universe. Although I will be in Vegas getting married (sorry lads got to get my priorities right) I am sure you will keep me posted by text messages, and I am sure once again you will do us proud.
This article was written by Gina Ford (pictured right at 2009 Universe)

Dave Batista aspires to follow Brock Lesnar path to MMA riches - Ben Fowlkes - SI.com

2010-07-28T03:22:00.000-07:00

Dave Batista aspires to follow Brock Lesnar path to MMA riches - Ben Fowlkes - SI.com

JOHN CENA WORKOUT...

2010-07-28T01:00:00.000-07:00

NEW YORK PRO 2010 TOP 7 PRE-JUDGING, and Interview with Winner ROELLY WINKLAAR!

2010-07-27T11:23:00.000-07:00

CUTLER TRAINS CHEST JUNE 17th 2010

2010-07-25T13:05:00.000-07:00

JAY CUTLER TRAINS BACK JULY 17th, 10 WEEKS OUT FROM THIS YEAR'S MR OLYMPIA!

2010-07-22T00:26:00.000-07:00

INTERVIEW WITH TROJAN'S IFBB PRO SHAUN TAVERNIER!

2010-07-20T13:48:00.000-07:00

SPECIAL - LA Fitness Expo - Ronnie Coleman

2010-07-19T12:43:00.001-07:00

NABBA Worlds 2010, Men 2 - Award Ceremony

2010-07-19T04:30:00.001-07:00

JAY WINS SPARTAN FIGHT CHALLENGE!!

2010-07-19T04:26:00.000-07:00

Trojan's Jay Mortimore won his fight saturday just gone in Nailsea!!

DETAILS AND PICS TO FOLLOW!!!

RONNIE COLEMAN GUEST POSING THIS YEAR IN BRATISLAVA

2010-07-18T02:02:00.000-07:00

DO YOU THINK HE SHOULD MAKE A COMEBACK???
POST YOUR VIEWS IN THE COMMENT BOX BELOW!!!

WHO & WHERE ARE TROJAN NUTRITION???

2010-07-16T23:43:00.000-07:00

Trojan are Bristol's leading supplier of Sport & Exercise Nutrtion.
We sponsor several Local & National Atheletes some of which Include:

DAVE GUEST: NABBA MR BRITAIN OVERALL WINNER 2010
DAN BARRY: NABBA MR JUNIOR BRITAIN & MR WORLD 2010
SHAWN "THE ONE" TAVERNIER: IFBB PRO BODYBUILDER
JO SPERRING: NABBA MS BRITAIN 2009
JAY "CAGE RAGE" MORTIMOR

To name but a few! We stock all the latest brands from BSN to USN, Muscletech, Gaspari Nurition as well as many others, including our own TROJAN NUTRION SUPPLEMENT RANGE which includes a WHEY PROTEIN, MASS GAINER, CREATINE & GLUTAMINE.

We can help give expert advice from current and former competitve atheletes, from contest prep to enhancing sporting performance, to loosing a few pounds for that special occasion!

We can also offer next day delivery to Gyms in Bristol and WE WILL NOT BE BEATEN ON PRICE!

So please come and visit us at our new home at:

UNIT 27 BONVILLE ROAD,
BRISLINGTON,
BRISTOL,
BS4 5QH

We hope to see you soon.

Mike & Julie.

WATCH THE FIRST CALL OUT FOR THE CLASS 2 AT THE NABBA BRITAIN THIS YEAR, WHICH TROJAN'S DAVE GUEST WENT ON TO WIN!

2010-07-16T23:38:00.000-07:00

SEE THE MOMENT WHEN TROJAN'S DAN BARRY CAPTURED THE JUNIOR NABBA MR WORLD TITLE!

2010-07-16T14:42:00.000-07:00

DORIAN YATES SEMINAR ON CHEST TRAINING

2010-07-15T11:32:00.000-07:00

HOW DID LESNAR BEAT CARWIN??? THE GRACIE'S BREAK IT DOWN HERE!

2010-07-15T00:14:00.000-07:00

TROJAN'S JAY MORTIMORE FIGHTING THIS SATURDAY IN NAILSEA!

2010-07-13T13:40:00.000-07:00

Fight Line-up

4 Man 77kg Tournament
David Round vs Craig White vs
Brad Scott vs Gareth Burbidge

Pro 67kg
Paul Croft vs Joe Orrey
B-Class Pro 107kg
Hywel Knight vs Lance King

Pro 68kg
Paul Reed vs Ben Crook

Pro 67kg
Josh Ramage vs Harvey Dines

B-Class Pro 75kg
Maximus vs Aaron Williams

Semi Pro HW Title Fight
Stu Pike vs Dayman Lake

Semi Pro 73kg
Ben Jordan vs Terry Doyle

Semi Pro 77kg
Rubin Albert vs Ritchie Jones

Semi Pro 77kg
Nick Davenport vs Nathan Shetty

Semi Pro 84kg
Trevor James vs Aaron Thomas

Semi Pro 70kg
Gethin Hancock vs Paul Livingstone

Semi Pro 75kg
Dominique Brown vs Kyle Cullen

Semi Pro 65kg
James Saunders vs Peter Overton

STANDARD TICKETS £25
V.I.P. TABLES (8 SEATS) 07906 134 724

COME ALONG AND GIVE YOUR SUPPORT!!

WATCH THE TRAILER FOR PHIL HEATH'S NEW DVD "UNWRAPPED" HERE!

2010-07-12T12:40:00.000-07:00

LESNAR BEATS CARWIN IN UFC 116!

2010-07-11T01:48:00.000-07:00

At UFC 116 July 3rd, Brock Lesnar defeated Shane Carwin to become the undisputed UGC Heavyweight Champion.

Lesnar returing to the ring after nearly a year away due to a serious illness, faced Carwin, undeafeted in 11 fights, and none of his oponents making it out of the first round, took a heavy pounding in the first round, but survived to win by submission in the 2nd!

KAI GREENE & VIC MARTINEZ TRAIN ARMS AT BEV FRANCIS POWERHOUSE GYM NY...

2010-07-11T00:18:00.000-07:00

MR OLYMPIA JAY CUTLER TRAINS ARMS MAY 18th 2010...

2010-07-09T12:41:00.000-07:00

A DAY IN THE LIFE OF JAY CUTLER!..

2010-07-09T12:20:00.000-07:00

DAN BARRY AT THE NABBA WORLDS LAST WEEK!!

2010-06-23T10:00:00.000-07:00

Last week, Dan Barry, who is sponsored by Trojan, won the Junior NABBA World Championships in Malta. A tremendous acheivement, I saw Dan a few days before he left for Malta, and he was definately knocking on death's door!! BUT... all of the hard work paid off, as you will see in the pictures, Dan was clearly the best in the line up, he was shredded and hard.... A MASSIVE CONGRATULATIONS FROM EVERYONE AT TROJAN.... now its time to EAT!!!!

SHANE CARWIN INTERVIEW...

2010-06-22T08:55:00.000-07:00

LESNAR V CARWIN... JULY 3RD!!

2010-06-22T08:53:00.001-07:00

UFC 116 - LESNAR V CARWIN... THE GREATEST HEAVYWEIGHT MATCH EVER???

2010-06-20T09:53:00.000-07:00

Something has to give at UFC 116. Will Brock Lesnar stop Shane Carwin’s rapid rise to the top or will Shane Carwin knock off Brock Lesnar and become the Undisputed UFC heavyweight champ? We’ll find out July 3rd. Both guys are on a roll and if it goes to a decision hell will then freeze over.

BIG WIN FOR DAN BARRY!

2010-06-20T01:21:00.000-07:00

Dan Barry has won the JUNIOR NABBA MR WORLD TITLE!!!!

Pics and write up to follow soon!

CHARITY BOXING EVENT JULY 2010....

2010-06-12T23:31:00.000-07:00

FRIDAY 16th JULY 2010 @ The Pavilion, BATH.

Starts at 7pm
Ends at 11pm

Following the boxing there will be an after party taking place at the OPA BAR.

Ticket Price : £20 per head (NO TICKET, NO ENTRY)

Sponsoring £20 will secure 1 ticket.

Please state your full name on the comments section and also confirm if you WILL be attending on the night.

If you are buying tickets in bulk, please state the names of the people who the tickets are secured for.

ANYONE ATTENDING UNDER THE AGE OF 18 MUST BE SUPERVISED BY AN ADULT AND WILL GET FREE ENTRY BUT PLEASE MAKE IT CLEAR ON THIS SITE IF A MINOR WILL BE ATTENDING.

THANKS FOR YOUR SUPPORTHere are the fights!

Stuart Kemp V’s Aaron Lyall
Jason Pierpoint V’S David Allan
Adam Cozens V’s Mark McLeod
Mark Hawthorn V’s Andrew Whitmore
Ryan Boyd V’s Alastair McKeeI

f you are unable to make the event then please feel welcome to sponsor any amount possible.

This is for a great cause so your money will be spent wisely!

Should you have any queries then contact Ryan via email rab@lcplc.co.uk or r60ydy@blueyonder.co.uk

WATCH BROCK LESNAR'S UFC DEBUT FROM BACK IN JUNE 2007

2010-06-06T07:43:00.000-07:00

TROJAN'S NEW ADDRESS!!!!

2010-06-06T04:52:00.000-07:00

As from Monday 7th June, you can find us at our new BIGGER LOCK UP!!!

Unit 27
Bonville Road
Brislington
BS4 5QH

See you all there!!

Mike & Julie

WWE'S DAVE BATISTA'S WORKOUT!!

2010-06-06T04:27:00.000-07:00

Here it goes, he trains 3 consecutive days I take it.

Day 1
Calves
Standing Calf Raises Sets Reps
3-4/ 10-15
Seated Calf Raises 2-3 / 10-15
Hams
Seated leg curls 3-4/ 10-15
Lying leg curls 2-3/ 10-15
Standing Leg Curls 2-3/ 10-15
Quads
Leg Ext. 3-4/ 10-15
Hack Squats 2-3/ 10-15
Leg Presses or
Smith machine squats 2-3/ 10-15

Day 2
Back
Pulldowns to front 3-4/ 10-15
Pulldowns to rear 2-3/ 10-15
Seated Cable rows 2-3/ 10-15
Shoulders
Lateral Raises 3-4/ 10-15
Smith Machine
behind the neck presses 2-3/ 10-15
Bent laterals 2-3/ 10-15
Traps
Dumbell shrugs 3-4/ 10-15

Day 3
Chest Hammer strength incline machine 3-4/ 10-15
Dumbell bench presses 2-3/ 10-15
Cable crossovers 2-3/ 10-15
Biceps
Alternate dumbell curls 3-4/ 10-15
Preacher curls 2-3/ 10-15
Triceps
Single arm reverse pushdowns 3-4/ 10-15
Seated machine French curls 2-3/ 10-15
Forearms
Hammer strength forearm machine 3-4/ 10-15
Wrist Curls 2-3/ 10-15
Reverse Wrist Curls 2-3/ 10-15
Abs
Twisting hanging leg raises 3/ 15-20
Machine crunches 3/ 15-20

UFC ON TROJAN!

2010-06-05T08:38:00.000-07:00

ROB JONES PICKS UP 2 TROPHIES IN A SUCESSFUL 2 WEEK STINT!

2010-06-02T13:12:00.000-07:00

Check out these pictures from the UKBFF London and South East and the show he did week after at the the Body Power Expo at the NEC. Rob is pictured below with Trojan's IFBB Pro Shaun Tavnier!

DEFIANCE... JAY MORTIMOR'S NEXT FIGHT....

2010-06-02T11:15:00.000-07:00

Tickets are available NOW.
They are £25 for standing, £40 seated and £50 cage side. The fight is being held at:
The Old Billingsgate
1 Old Billingsgate Walk
16 Lower Thames Street
London, EC3R 6DX

SEE YOU THERE

DAN BARRY & DAVE GUEST SWEEP THE BOARD AT THIS YEAR'S NABBA BRITAIN!!

2010-06-01T11:40:00.000-07:00

Dave Guest won his Class and the Overall at this year's NABBA Britain finals after just loosing out last year, Dan Barry won the Junior's again, a repeat of last year's victory! Check out these video's of the boys!

UFC 114 - RAMPAGE V RASHAD!!

2010-06-01T11:10:00.000-07:00

The main event for UFC 114 was Rampage Jackson vs. Rashad Evans. Both fighters had talked a lot of trash about each other and this fight, so it was interesting to see what happened!

After months of bad feeling on the Ultimate Fighter show, Rashad put the hurt on Rampage and took the decision!

The judges decision: 30-27, 29-28, 30-27, unanimous decision for Rashad!

MIKE RUBINO... UKBFF SOUTH EAST 2010

2010-05-31T05:01:00.000-07:00

Mike placed 4th out of 15 in this year's UKBFF South East Championships Men's Intermediate Under 90kg. Unfortunately he got his carb up wrong in the morning and went out to pre judging looking smooth and watery, he tightned up dramatically for the evening show but by then it was too late, and he went home trophyless!!!

" I would like to thank Mike & Julie at Trojan, all the help they have given me in my prep for the show, really couldn't have done it without their support, I woke up the morning of the show looking the best I'd ever looked, and by 5pm the same night at pre judging I looked completely different, just goes to show how easy it is to get it wrong!! This was my last show, shame I couldn't go out with a win but nevermind... MMA here I come. "

( Mike is at 1.03 mins)

Thanks for the help backstage with the tan Bro!! Hope the poo finger has gone.

JO SPERRING - NABBA BRITAIN 2010....

2010-05-31T02:48:00.000-07:00

A very big thanks for all the support and help on the weekend, especially to Julie, Mike and my very good friend Lorna, as she made me see how good I can look !!!

It was an amazing weekend and the best one to date, a big congratulations to Dave Guest and Dan Barry, they did us proud and looked awesome, good on ya boys !!!!!!!!!

One last thing, a very very big thank you to Julie and Mike not only for sponsoring me but for being there at the weekend when I was very tempted not to go back for the evening show so a very big thanks you guys, you are the best !!!!!!!!!!!!!!!!!!!!!!!

BROCK LESNAR'S CAVE MAN TRAINING FOR UFC 91...

2010-05-27T13:07:00.000-07:00

Mariusz Pudzianowski: MMA’s Great Polish Hope!!!

2010-05-27T10:21:00.000-07:00

There’s no shortage of athletes from all sorts of different sports training MMA these days, with some even preparing or pretending to prepare for actual fights. Jose Canseco competed in the DREAM Super Hulk tournament in Japan, James ‘Lights Out’ Toney has talked about fighting in the UFC and Strikeforce recently signed former NFL great Herschel Walker. One name that may have escaped the notice of US fans is making a big splash in Eastern Europe: Mariusz Pudzianowski.

Mariusz Pudzianowski is basically the Tiger Woods of the ‘World’s Strongest Man’ competition, winning the event five times–more than anyone else in history. If you’re over the age of 30, you no doubt remember when the ‘World’s Strongest Man’ was a staple of ESPN’s dark ages. Strong dudes from a variety of disciplines would carry refrigerators on their back, throw beer kegs over walls or drag railroad box cars around a parking lot. Pro wrestling geeks will remember that Ken Patera competed in the event a few times. It was a fairly impressive display of strength, of course, but didn’t really catch on among American sports fans. ESPN long ago quit covering the event, and considering the fact that they cover poker, spelling bees and eating contests that relegated the ‘World’s Strongest Man’ competition to the same level of prestige as a Tijuana donkey show.

While Americans quit caring about the event long ago, the Eastern Europeans have made it their own. 7 of the last 8 winners (even from online betting point of view) have been from Eastern Europe, and its apparently a big deal in Poland where Pudzianowski is a legit star. He’s competed on the Polish version of ‘Dancing With The Stars’, formed a rock band called the Pudzian Band known for their hit single “Zdobyć świat”. He also did a 19 month stint in the ‘grey bar motel’, which he suggests was a frame up at the behest of a local mob boss. Most recently, he’s decided to become a professional MMA fighter.

Pudzianowski, who has become known to US MMA fans as ‘Puddin’, won his fighting debut in impressive fashion defeating ‘pro boxer’ Marcin Najim by TKO via soccer kicks on a card in Poland. Najim was also making his MMA debut, but calling him a ‘pro boxer’ is a bit of a stretch. Our friends at the MMA website The Savage Science came up with this background on Najim:

Najman was a pro boxer with a record of 11-4 but I did a little research and those 11 wins came against opponents with a combined record of 41-207. He beat a guy with a 5-45 career record in his last bout, and before that fought guys with career records of 3-18 and 2-33.

So the guy that ‘Puddin’ Pudzianowski beat wasn’t exactly one of the Klitschko Brothers. Najman probably couldn’t beat a Klitschko sister. Shortly after Pudzianowski’s fight, talk turned to his next opponent. There was talk of a matchup against Aleksander Emelianenko, brother of the baddest man on the planet and a pretty tough dude himself if somewhat of an underachiever. Then again, his brother is Fedor making him MMA’s version of baseball’s Mike Maddux who was a fair to middling pitcher that had to live in the shadow of his brother, Greg, who happened to be one of the best right handers in history. Another challenger had no MMA experience but had been in plenty of fights–former NHL goon enforcer Krzysztof Oliwa. Oliwa goes 6′5″ 245 and was one of the most frightening enforcers in recent NHL history. He’s also borderline insane and legitimately likes to hurt people, including his girlfriend. Oliwa is currently awaiting trial for beating her with a hockey stick and faces his own stint in prison.

The guys at The Savage Science thought this was a pretty good matchup for Pudzianowski’s second fight and said as much in a blog post. Their thinking was that it was a matchup that would draw fans in Poland between two guys with limited MMA experience. Unfortunately, the Polish MMA fanbase reacted to their suggestion that Pudzianowski was at a level where he should be fighting retired hockey players as if the SavSci staff had collectively shat on the country’s flag. If you head over to the post we’ve linked you can read the comments for yourself but the basic take from “Puddin’s” fans is that he’s ready to be considered among the world’s top heavyweight MMA fighters and Brock Lesnar, Shane Carwin and Fedor Emelianenko are all cowering in fear of their hero.

Pudzianowski is a powerful guy to be sure. And he’s got a great catch phrase: “Ta ręka niesie za sobą śmierć, a tej drugiej sam się boję” which translates to “This hand brings death, but the other one even I am afraid of.” Unfortunately, that won’t be enough for him to beat any legitimate MMA fighter in the world let alone a monster like Fedor or Lesnar who’d likely break his arm off and beat him with the bloody stump. As something of a MMA expert, my advice to Pudzianowski is this: enjoy being a big deal in Poland and keep beating up tomato can boxers and making bank. Don’t let your fans go writing checks for you that your body can’t cash. You’re better off not fighting legit heavyweights and you have no business in a ring or cage with Fedor or Brock Lesnar without a weapon. Even that might not help.

WATCH HIS DEBUT HERE!!

MORTIMOR WINS!!!!

2010-05-09T22:41:00.000-07:00

Jay Mortinmor won his fight when he headlined this year's Strength & Honour Cage fight last Sauerday. Mike, Gavin, Matt and the lads went down to support him, and watched him take a well deserved victory.

A BIG CONGRATULATIONS FROM TROJAN!!

STRENGTH & HONOUR CAGE FIGHT.... THIS WEEKEND!!

2010-05-04T03:31:00.000-07:00

Local cage fighter Jay "cage rage" Mortimor is headlining this year's Strength & Honour Cage Fight this Saturday in the Arena Nightclub in Exeter.

Tickets are £25, you can purchase them by calling the 24 hour Ticket Hotline 07505 530 297.

DAVE GUEST & DAN BARRY TRAIN ARMS AT RISK GYM BRISTOL SAT 1st MAY 2010

2010-05-02T16:16:00.000-07:00

It's 4 weeks untill the NABBA Britain Finals in Southport this year, and the morning before Dave Guest was due to guest pose at the NABBA Wales, he and training partner Dan Barry dropped into Risk to train some guns... 3 exercies for biceps and 3 for tricpes, working around 3-4 sets of 8-12 reps. His diet is still mainly egg whites, chicken and brocchli at the moment. Dan Barry is also competing at the NABBA Britain finals, looking to capture the title of NABBA Junior Mr Britain again, after he won it last year at his first attempt.

THIS YEAR'S NABBA BRITAIN FINALS....

2010-05-01T14:49:00.000-07:00

NABBA WEST 2010 WRITE UP... BY GINA FORD

2010-04-28T06:25:00.000-07:00

Yesterday I was at the Corn Exchange in Exeter for this year's NABBA West Britain qualifier for the Britain Finals held in Southport on May 29th.

This weekend I was judging, and there was fantastic turn out of spectators and competitors. We did have a few competitors just turning up on the day wanting to take part. Okay, we would never turn people away who want to participate but it's unfair to the organisers. I really do think the competitors don't realise what is actually involved in putting one of these shows together, even if it meant a call to the representative the night before the show, plus not changing their mind when they get there to what category they want to do. However, well done Tony Turner the regional representative for another great show.

The show kicked off with the 1st Timers, 15 competitors all in all.
Unfortunately I don't have the editorial space to go through everyone but personally I would like to say this is probably the highest standard I have seen at a qualifier for many years, well done guys. 3rd place went to Keith Delazzari from Bristol good size and symmetry, just needed a little more condition, 2nd place to Shaun Ashmead again from Bristol, there is potential there and fantastic upper body but for me just lacked the size through the legs. 1st place Martin Ellis Bristol, okay he may not have been the biggest guy on stage, but you just couldn't fault the condition and overall shape, to me picture perfect.

In the Junior Class 3rd place went to Arthur Griffiths from Cornwall, 2nd Jake Wilding from Bristol and Neil Currey Bristol taking a well deserved 1st place. These guys were all of good condition, symmetry and size, it was a close call but Neil tipping the scales with muscle density.

Next came the Novice Joe Cramond from Exeter taking well deserved 3rd, Karl Kingdom from Plymouth taking 2nd and Jason Layton taking 1st. If I am honest I did put Karl 1st as I felt he was more compact, but not taking any credit away from the winner Jason Layton who had density of muscle and size.

Master's O/40 3rd Andy Dykes Bristol, 2nd Steven Miller Bristol and 1st Robert Nation Bristol. These 3 guys were very similar in structure but I think what pipped it to the post for Robert was condition, and probably very close between 2nd and 3rd, Steven Miller just having more muscle size.

Master's O/50 and what a pleasure it was seeing Viv Laity from Cornwall 73 years of age an inspiration to us all, well done to your 2nd place and 1st Eric Hartley from Bristol. It has been a while since Eric has graced our stage and it was an honour to be there and see him back and doing what he does so well, great presence and well executed routine.

Onto the Mr Classes, starting with Class 4, 3rd Roberto Rodriques from Bristol, 2nd James Rich Bristol and 1st Paul Scarborough Exeter. There was no comparison really as Paul Scarborough definitely out classed the others for muscle mass, good symmetry although maybe not to the condition we have seen him before but still good quality.

Mr Class 3, 2nd Adie Butcher from Bristol and 1st Paul Power of Plymouth, although only 2 competitors for this class they were two fantastic physiques.

Mr Class 2, 3rd Andrew Davies from Chippenham, 2nd Josi Kondri from Plymouth and 1st Martin Ellis from Bristol doing his 2nd class of the evening. Basically a repeat of what happened in Martin's first class of the evening, although not the biggest kid on the block his condition and skin tone took him in to a well deserved 1st place.

Finally Mr Class 1..4th Daniel McNab from Bristol, 3rd Adrian Sutcliffe Cornwall, 2nd Keith Delazzari (his 2nd class of the evening) and 1st to Paul Kisel. Paul Kisel at the judging didn't really have enough tan on, even so his physique really stood out, it was like watching one of the classics back in the day, with a classic routine to match.

To finish on to the ladies!!! Two classes starting with the Ms Toned Figure, 4 lovely competitors in 4th place Laura Butler from Bristol, a shame her condition just wasn't up to it on the day, as she has potential to be really good..nice symmetry and a really good routine. 3rd Kirsty Freeburn a little more confidence needed on stage but another good figure, 2nd Emma Martez-Lamkowski Bristol, lovely slight but well toned physique leaving a 1st place to last years winner Gemma Marks. Gemma again presented good condition and skin tone with a lovely mid section well toned upper body, so much so earning her Best Presentation of the evening.

Just leaving the Miss Figure, none of the usual suspects on stage even so the winner Francesca Steele from Plymouth had a fantastic physique I see her doing really well at this years Britain Finals and 2nd going to Julia Hubbard also from Plymouth with another pleasing shape.

Overall = Martin Ellis Mr Class 2

Guest Poser was David Guest last years Class 2 and overall winner also supported by Trojan. Getting the crowd involved with his well presented routine, with 5 weeks to go although just slightly off condition (obviously) still looking superb. I think we will see Dave at his best this year and looking forward to seeing him at the Finals in Southport giving the others a run for their money.

Trojan competitors were there in abundance, if I have missed you off the list I do apologise, but well done to you all, even if you didn't make the top 3 you all did yourself proud:

TROJAN'S CLAN!
Daniel McNab
Martin Ellis (Man of the Night)
Shaun Ashmead
James Rich
Neil Currey
Jake Bidwell
Ben Bidwell
Roberto Rodriques
Adie Butcher
Laura Butler
and of course Me, xx

MORE PICS FROM THE NABBA WEST 2010...

2010-04-27T09:06:00.000-07:00

Chris Small was kind enough to forward me some of the pictures he took on Sunday.
You probably saw Chris snapping away all day, and he got some great shots, considering the lighting this year, which was very poor!! Enjoy!....

If any one is interested in purchasing pictures from the show, just email convenientchris@msn.com, let Chris know what class and number you were, if we have any we will send samples, then if they wish to purchase you can let him know.

What a Great Show!!

NABBA WEST BRITAIN 2010.... BEHIND THE SCENE'S PICS!

2010-04-26T09:51:00.000-07:00

What a great day out at the NABBA West yesterday, a great day for Trojan as many of thier atheletes placed well, including Overall Winner Martin Ellis.

I will be putting loads of pics on here over the next few days, but here as some pics to keep you going.

FULL RESULTS:

First Timers
1st Martin Ellis
2nd Shaun Ashmead
3rd Keith Delazzari

Juniors
1st Neil Curry
2nd Jake Wilding
3rd Arthur Griffiths
4th Pete Hislop

Novice
1st Jason Layton
2nd Karl Kingdom
3rd Joe Gramond

Masters Over 40
1st Robert Nation
2nd Steven Miller
3rd Andy Dikes

Masters Over 50
1st Eric Hartley
2nd Viv Laity

Miss Toned Figure
1st Gemma Marks (best presentation)
2nd Emma Martez-Lamkowski
3rd Kirstie Freeman
4th Laura Butler

Miss Trained Figure
1st Francesca Steele
2nd Julia Hubbard

Class 4
1st Paul Scarborough
2nd James Rich
3rd Roberto Rodriques

Class 3
1st Paul Power
2nd Adie Butcher

Class 2
1st Martin Ellis
2nd Yosh Dundry
3rd Andrew Davis

Class 1
1st Paul Kisel
2nd Keith Delazzari
3rd Adrian Sutcliffe
4th Daniel Mcnab

Overall Winner Martin Ellis

If you have any pics you want me to put on here email them to me at mikerubino@redskisnrule.com

EATING FOR BODYBUILDING - GOING COMPLEX ON CARBS!

2010-04-23T16:18:00.000-07:00

Carbohydrates are very essential for our body. Carbohydrates render fuel to most of our major organs including brain and kidneys. A carbohydrate splits up into glucose in the digestive system and the pancreas secretes a hormone called insulin to help the glucose move from the blood into the cells. There are two types of carbohydrates:

1. Complex Carbohydrates.

2. Simple Carbohydrates.

What are Complex Carbohydrates? How Complex Carbohydrates are useful to your body?

Complex carbohydrates are chains of three or more single sugar molecules linked together. Long chains of sugar molecules are called starches and they serve as the storage form of energy in plants. Branched complex carbohydrates called cellulose form the structural components that give plants their shape. Complex carbohydrates take longer to digest.

Complex carbohydrates are found in fruits, vegetables, nuts, seeds and grains. Some examples of foods high in starchy complex carbohydrates include bread, cereal, rice, pasta, potatoes, dry beans, carrots and corn. Green vegetables like green beans, broccoli and spinach contain less starch and more fiber. All grains include starchy carbohydrates. Whole grains such as whole wheat pasta are better for you because they have much more fiber. Examples are vegetables, breads, cereals, legumes and pasta.

Complex carbohydrates should be a huge part of your diet. About 50% of your daily calories should come from carbohydrates mostly from grains, cereals, fruits and vegetables. Only a few of your daily calories should come from simple carbohydrates like table sugar.

Complex carbohydrate really should be the basis of your diet. Instead of bleached white bread, eat whole wheat bread. Instead of white rice, eat brown rice. Instead of white bagels, eat whole wheat bagels and so on. Oatmeal is another great complex carbohydrate. Starting your day with a lot of Complex carbohydrates for breakfast such as Oatmeal, will help you become better focused and energized throughout the day.

What are Simple Carbohydrates? How Simple Carbohydrates are useful to your body?

Simple carbohydrates are made up of one or two sugar molecules linked together. Some of simple carbohydrates include glucose, fructose [fruit sugar], sucrose [table sugar] and galactose [sugar in Milk]. Simple sugars are used as ingredients in candy, ice cream, cookies and other sweets. Plus they occur naturally in fruits and very small amounts are found in vegetables. Simple carbohydrates are digested quickly. Examples include fruits, sugar, milk, honey, yoghurt, molasses, and fruit juice.

Making the transition from simple carbohydrates to complex carbohydrates will be very effective in improving your nutrition. It is much less fattening and offers many benefits to your health and metabolism.

Should we avoid carbohydrates so that we don't gain weight?

No. Please avoid this misconception. You gain weight if you consume too many calories. It doesn't matter whether they are from carbohydrates, proteins or fats.

The Final Word

Statistics says "Nutrition Experts recommend ones diet should include 50-60 percent of carbohydrates of the total calories. We must consume more complex carbohydrates than simple ones but we should never stop taking simple carbohydrates which contain important vitamins and minerals." Avoid getting the bulk of your carbs from refined foods high in sugar. Stay fit and healthy... That's all we need at the end of the day!

Michael Gatchis (http://www.axislabs.net) offers helpful advice, resources and bodybuilding supplements for people looking to gain muscle or lose fat. For more tips visit our blog at http://www.axislabs.net/blog

DAVE GUEST... 6 WEEKS OUT FROM THE NABBA BRITAIN FINALS 2010...

2010-04-19T15:49:00.000-07:00

Gina Ford caught up with Dave this week, and was kind enough to send us the pics of Dave so we could have a look at his progress.

At 6 weeks out Dave's conditioning looks better than ever, his waist is looking small and tight, and he's already starting to achieve that dry hard look.

It should be one hell of a battle come the Britain Finals, and Dave definately has the tools to take the title away from last year's winner Dave Titterton (pictured right.)

Book the day off work, get clearance with the Mrs, and make sure you're there to give Dave all the support he needs!

NABBA BRITAIN FIANLS MAY 29th 2010,
Southport Theatre and Convention Centre.
Tickets are available on the day at the NABBA ticket Kiosk located in the Theatre Foyer from 0935 hrs - 12 noon and 1830 hrs - 2000 hrs.

SEE YOU ALL THERE!!

GINA FORD CATCHES UP WITH DAVE GUEST....

2010-04-18T15:34:00.000-07:00

This week, Gina Ford caught up with NABBA Mr England 2009 Dave Guest, and was kind enough to share the details with us here at Trojan!!!

"Well I met up with Dave Guest today, unfortunately Laura Butler was unable to make it so I won't be seeing her now until the show at Exeter next Sunday when I am judging. Next Sunday.........blimey I can't believe it's here already and it really does feel odd that I am not getting ready for it myself, I miss the stress of it all, tanning, final count down of training days, depleting..........do I really miss that?!?!?!?

Any way back to Dave Guest, at our last met and my last article I said that Dave had some home work to do. Nothing major just fine tuning and 3 weeks later that fine tuning has turbo-charged his physique.

Considering he has another 6 weeks until the Britain Finals I was pleasantly surprised with the change, the extension of his lats as I spoke about last time has improved, even down into his lower back muscles we are seeing definition/separation that hasn't been there before.

We were looking at improvement at the top of the front thigh, again a great change. The sartorious of the front thigh has started to separate from the main quadriceps. As for the hamstrings as we all know these are comprised of three separate muscles the bicep femoris, semitendinosus and the semimembrnosus, all these were prominent today. The serratus anterior muscles, oblique's, abs all sharp, but with Dave these always are, so all-in-all good stuff.

Put the tan on pumped up, boy oh boy looking good.

I must admit judging is a hard game, you have to remember that on stage at the West Britain's there are going to be at least 4-5 guys that I know and have at point given help and advise to. I do take pride in the fact that I will judge those people as I see it on the day, whether I know them or not, those I feel worthy of placing I will place accordingly.

Remember I am only 1 judge of 5, we don't always see eye to eye and do look for slightly different things. That's why some times when I have been competing or just watching a show, they call out the top 3 it can be totally different to how you have seen and judged it. (pictured - Dave winning the NABBA England in 2009)

I think the women's is probably the hardest to judge, even the judges get confused. I have been to competitions where other male judges have had to ask my advise. If you read the rule book for something like the NABBA Toned class, then the girls get on stage and are then asked to display a pose that they haven't practiced it just throws them and adds confusion.

Maybe back stage there should be posters of the poses the girls can practice before going on stage so that they are prepared, and maybe a guideline written out for the judges to read on the day so that we are all on the same page!! I also think NABBA shouldn't have taken away the women's physique class. The Physique class now only runs at the England to qualify for the Universe, and I believe that the Figure class girls are becoming more like the light weight physiques.

When I first started competing 12 years ago the Figure was more or less like the Toned is now, taking away the Physique I personally feel was the wrong move, but hey, who I am, that's just my opinion on the matter, but speaking to a lot of female competitors they really don't know what they should be training towards, they look at the rules and descriptions then get to the shows and get judged totally differently!!!"

A BIG THANKS TO GINA, AND HOPEFULLY WE WILL GET SOME PICS SOON!!

RONNIE COLEMAN COMEBACK 2010!!!

2010-04-17T06:48:00.000-07:00

FASTEST WAY TO GET A SIX PACK - 3 TOP TIPS FROM TROJAN!

2010-04-13T15:22:00.000-07:00

With summer FAST APPROACHING many folks would like to know what is the fastest way to get a six pack. Whether it's to get back in shape, impress that hot girl you've been after, or be the ultimate icon on your summer beach holiday, nothing oozes masculinity and aesthetic beauty quite like a rock-hard chiseled six pack.

Getting a six pack is one of the ultimate fitness symbols as it shows dedication in all aspects of your training. Weight lifting on its own may get you big arms, but it's not the fastest way to get a six pack, so you'll need a different approach if you wanna get chiseled bullet-proof abs. What's great about a six pack is that you don't have to be a huge bodybuilder to get one - look at Bruce Lee...he was a small guy by bodybuilding standards, but he had abs like marble. You can too.

By getting a six pack, you'll not only look like an Adonis, but you'll feel the benefit in so many ways, because your abdominals support your torso. By training your six pack you'll improve your posture, standing straighter and thus taking more pressure off your back muscles, thereby preventing future injuries and back problems later in life.

So let's get started...here are 3 tips on the fastest way to get a six pack.

Fastest Way To Get A Six Pack - Tip No 1 (Build) Change Your Diet

The first and most important thing to do if you're looking for the fastest way to get a six pack is to change your diet and burn that excess fat right off.

The importance of this step is often overlooked and so ultimately leads to frustration and failure. It doesn't matter how many crunches you do or how many hours you spend busting your butt in the gym, if you're eating junk or not focusing on shredding your excess belly fat, you'll never get the six pack that turns heads. You can have the best and hardest abs in the world, but if they're covered in a layer of fat, there ain't nobody that's gonna see them.

So tip number 1 is eat right, and control your calories. You should be looking to create a caloric deficit, where you take on less calories than you burn. Food choices are really important here as you want to feed the machine that is your body, but you want to give it the right fuel, in the form of slow-release energy-rich foods like oatmeal, green fibrous vegetables, and plenty of lean proteins like chicken breast and good quality organic free-range beef.

Fastest Way To Get A Six Pack - Tip No 2 (Shred) Exercises / Weights

The second thing you have to do if you're looking for the fastest way to get a six pack is to exercise your abdominals. A solid exercise program including weight training will be important here. Even when you're exercising another part of your body, focus on keeping your abs tight as you'll get an extra training boost from this. An example is while doing the chest press exercise...if you keep your abs throughout the exercise, you'll avoid the possibility of injury, tighten your abs, and improve your technique on the exercise.

Crunches are an all-time fave to get a six pack (try to avoid using an ab roller as they're not as effective as doing it manually). Do many variations, feet on floor, feet raised etc.

Push-ups and other bodyweight exercises like squat thrusts are some of the simplest and most underused exercises, but equally fantastic ways to get a six pack fast. Much like the example with weight training, by focusing on keeping your ab area tight while doing push ups you'll supercharge the exercise and get more benefit on your way to a six pack.

Fastest Way To Get A Six Pack - Tip No 3 (Cut) Burn fat with Cardio

So, you've watched what you eat and cut out excess fat, you've been working your ab area, so now is the time to reveal all! It's fat burning time!

Cardio exercise is the best way to burn off the excess fat on your body, and reveal the amazing six pack underneath. This is where the pros get the "cut" look that is so impressive. Have you ever seen those skinny guys who don't work out, don't have any muscle but have a six pack? Well, it's 'cos they have low body fat. Cardio will help you do that, but with your better diet and exercise routines you'll blow those guys out of the water!

Obviously running, cycling, swimming, and high intensity sports like basketball, tennis and soccer that rely on short quick sprints are top of the list as cardio exercises. But the key to all of them is reaching what is your "fat burning zone". This is the point at which your body seriously begins to burn the stored fat reserves and reveal your super six pack.

The Karvonen formula is used to work out your own personal fat burning zone, based on heart rate, age etc. Most gym equipment will show you the heart-rate etc, you should be aiming for to achieve your optimum fat-burning zone, but working it out on your own will come in handy. There are many Karvonen calculators on the internet that are free to use.

Bonus Tip

Here's an extra bonus tip on the fastest way to get a six pack. Did you know that by delaying your meal for up to an hour or more after your workouts you can maximize the fat burning potential, by making your body use up it's fat reserves instead of introducing new food for it to process and derive energy from? Try to incorporate this into your routine to get extra "cut" and get that six pack faster, but always remember to eat well, drink plenty of fluids and rest appropriately after your workouts...don't use this as an excuse to starve yourself, and you'll get the six pack of your dreams faster than you imagined.

Call into Trojan and check out the huge range of fat burner's availible at LOW LOW PRICES!!!

HOW TO BOOST YOUR TESTOSTERONE NATURALLY, AND INCREASE YOUR SEX DRIVE....

2010-04-11T16:50:00.000-07:00

Testosterone is the hormone that gives men their masculine traits and features. If it were not for testosterone, men would not be men. It is the hormone that governs and controls a wide range of vital body functions in men and sex drive or sexual function is just one of such functions.

Increased testosterone production during puberty is responsible for changes in your body that transform you from a boy to a man. Growth of beard and torso hair, increase in the size of penis, increased muscle mass and strength are all attributed to this hormone.

However, the production of testosterone begins falling out with age. It is believed that men begin losing testosterone at about 1% year. Though this is a gradual decline and there are no immediate effects, it sums up to a loss of 10% or even more over a decade. As such, generally men begin feeling the effects of low testosterone by the time they reach 40.

Some of the effects of Low Testosterone Levels include:

drop in sex drive or libido
erectile dysfunction
weight gain with a marked increase in body fat
loss of lean muscle
depression and mood swings etc.,

Apart from the above, there is a sharp decline in energy levels as well and most men experience constant fatigue. Another fall out of low testosterone levels is irritable behavior. Most men tend to get highly irritated without rhyme or reason when their testosterone levels drop.

As such, there is hardly anything in your body that remains untouched due to a decline in testosterone.

Though hormone replacement therapy can restore levels, there are some natural ways to boost the production of testosterone.

Here are some natural ways to Raise your Testosterone Levels:

Diet Modification

"You are what you eat."

This age old idiom cannot be further form the truth. The process to raise your testosterone levels begins with changes in your diet.

Having right kind of foods can help increase your testosterone production. For example, proteins in eggs and whey can give a boost to your body's own production of testosterone.
Not only this, vegetables and fruits can also push your testosterone levels up. This is because they help cut down fat. Increased fat deposits lead to higher levels of estrogen which affect testosterone production negatively. By cutting down fat, vegetables and fruits lower estrogen levels which results in increased testosterone levels.

Meat is a great source of zinc which helps in the production of testosterone. You must make it a point to include animal protein in your diet.
Nuts and beans are also essential for testosterone production. This is because they are rich in essential fatty acids which your body requires for the production of all anabolic steroid hormones like testosterone.

Exercise

However, it is not just the right foods that can do the job entirely. You need to be physically active as well. Lack of physical activity can lead to low testosterone levels.

When it comes to exercise, it is weight bearing exercises that are highly effective in increasing testosterone production. A stroll in the park is not enough to boost your sex hormone.

Moreover, it is advisable to limit your workout to 45-60 minutes a session. This is because after an hour of strenuous workout your body begins producing hormone Cortisol which affects testosterone production adversely.

Reduce Alcohol Consumption

Alcohol is a suppressant and affects testosterone production negatively. This is because when you consume alcohol, your system gets busy processing alcohol to get it out of your system and the process to produce testosterone is affected adversely.

Sleep at least 8 hours a Day

Sleep deprivation not only affects your hormonal cycle but also builds stress. This has a negative impact on testosterone production. Adequate sleep is a natural testosterone booster and can help elevate the production of this male hormone.

Reduce Stress

Stress is one of the major psychological factor that affects testosterone production in men. You can reduce stress with the help of relaxation techniques such as Yoga, meditation etc.,

Exercise is also a great stress reliever.

Natural or Herbal Supplements

Natural or herbal supplements are a big help in raising your testosterone levels. There are certain herbs that have used since ages to enhance testosterone and libido in men. Some of such herbs include Tribulus Terrestris, Long Jack etc., These herbs are mixed in the right proportion with some other herbs like ginseng, ginkgo, muira pauma, saw palmetto etc., to not only increase testosterone production but also to boost blood circulation and reduce stress.

Such herbal supplements have become immensely popular with more and more men opting for them to help them improve their overall as well as sexual health.

There are some high quality supplements that can are backed with clinical approvals and can be bought without a prescription. More importantly, such supplements are absolutely safe and free of side effects.

Trojan stock a wide range of TESTOSTERONE BOOSTERS, drop down and see us and check them out!

JAY CUTLER TRAINS LEGS - APRIL 4th 2010!

2010-04-09T17:35:00.000-07:00

Top Bodybuilding Tips and Tricks!!

2010-04-09T17:31:00.000-07:00

Bodybuilding is a sport that requires a huge amount of discipline on the part of the bodybuilder. In fact, discipline is what drives any good training program. That is because discipline brings about consistency on the manner on how any bodybuilder trains and handles his or her workout program.

Disciplined bodybuilders do not waver in their workout regimen or merely go through the motions. Whether rain or shine, tired or full of energy, disciplined bodybuilders are able to make sure that they watch their diet and supplement intake everyday and devote a certain amount of time to workout in the gym.

There are a number of other factors that can spell success or disaster into one's training program. Here are just a few bodybuilding tips and tricks that are guaranteed to help any bodybuilder achieve his or her goals for this New Year.

GET THE RIGHT SUPPLEMENTS!

It is important for every bodybuilder to ensure that his or her body gets just the right nutrients not only to stay healthy, but to help it get the cuts and build the muscle mass one envisions to achieve. Even beginners to bodybuilding or any fitness training program for that matter understands that protein is one of the most important nutritional supplements to consume. But it is not just the only nutrient that is essential for every bodybuilder. Multi-vitamins are just as important as proteins, but they are also the most underestimated supplements that a bodybuilder can consume. Multi-vitamin supplements help ensure that bodybuilders get all the vitamins and minerals they need for hardcore training, growth and health.

Aside from this, bodybuilders are also able to benefit from supplements that contain creatine and compounds that can increase nitric oxide in the body. Nitric oxide causes blood vessels to dilate more and as such, increases the level of oxygen and other nutrients to be distributed through the different cells of the body.

GET HELP FROM TESTOSTERONE!!

Consuming supplements that contain testosterone is one of the most included suggestions in any bodybuilding tips and tricks guide. That is because, when it comes to the sport of bodybuilding, testosterone would always be king. High levels of testosterone in the body help bodybuilders pack on muscle mass, while burning fat at the same time.

FOCUS ON YOUR WEAK AREAS!!

One of the biggest hurdles of any bodybuilder is the fact that there are just some areas in their body that do not develop as quickly as others. In order to address this, bodybuilders would spend more time and do additional training on these areas for them to "catch up" with the other parts of the body.

Arnold Presses, named after the Oak himself, are a great exercise for isolating the delts. Close grip bench presses can give an extra boost for bodybuilders who find that their chest areas are rather slow in developing. For bodybuilders that need to work double time on their triceps, a great additional exercise is the seated overhead dumbbell extension.

Finally, drag curls are excellent in isolating the bicep muscles, especially the outer biceps. All of these exercises can be done with the use of free weights. It is highly suggested that bodybuilders first utilize lighter weights in order to ensure that their form is correct before going on to heavier weights.

Overall it is important to follow a good bodybuilding program that will give you step by step instructions.

7 STEPS TO FAT LOSS SUCCESS!!! GET YOUR 2010 GOING!!!

2010-04-06T16:02:00.000-07:00

A fat loss review can help you establish a clear outline of what you need to focus on to accomplish your fat loss objective if you're a beginner; or serve as a reminder for those who are at an intermediate or more advance stage of their weight loss program. Following are seven steps that can serve as guidelines for your personal weight loss plan.

1) Stop Procrastinating and Get off The Fence

The most important step that you can take is to get started. You can easily become overwhelmed with the amount of information on the subject; decide upon a course or program and stick to it. There is no "one size fit all" approach to losing weight - find a fitness and nutritional program that you like and make any adjustment as you go along. There are many e-books and manual that you can download and be on your way 5 minutes from now.

The process is not rocket science; it is only a matter of getting the proper information and mustering up enough desire to initiate action. Successful fat loss is simply a matter of burning more calories (fat) than what you are consuming on a daily basis. The good thing is that once you have your body operating at an optimal level, you will burn calories even when you're resting. Remember the equation: proper nutrition + eating less + working out = fat loss.

2) Find a Fitness Program - Any Fitness Program!

Many people are under the mistaken impression that they must first embark on an intensive fitness routine to be successful in losing weight. Don't get caught up in trying to determine the best exercises for losing weight. If you do not take anything from this fat loss review do understand that what is important here is that you began some sort of fitness routine. You don't need the latest elliptical machine, ab lounger, bicycle, or treadmill; what is required is the ability to decide on a regimen and the resolve to stick to it.

There are many excellent fitness routines on DVD, such as Tae Bo, celebrity workouts and other aerobic programs, and if you don't go that route, there is always walking. This is perhaps the easiest way for anyone to get started with a exercise regimen, especially if you are a reformed couch potato. Your only investment here would be a good pair of walking shoes and setting aside a minimum of 30 minutes, 2 or 3 times a week, for "brisk walking."

You can increase the fat loss benefits of this activity by walking uphill or, if on a treadmill, setting the machine on an incline. Some other benefits of walking include the fact that it is a low-impact type of activity, you can do it anyplace, the technique requirement is minimal, and you can easily find a partner to walk with you. As you advance in your conditioning you can take on more intensive workouts.

3) Focus On Just The Basics

Many people who are trying to lose weight set them up for failure by stepping into the weight loss arena without understanding the fundamentals of weight loss. Tom Venuto, author of Burn The Fat, Feed The Muscle list the fundamentals as:

(1)Do your cardio

(2) Lift weights

(3) Burn more calories than you consume

(4) Eat 5-6 small, frequent meals and never skip meals

(5) Keep your fat intake low, but include small amounts of good fats

(6) Eat natural foods; avoid processed & refined foods

(7) eat more complex carbs, fruits & vegetables

(8) eat lean proteins with each meal

(9) Think positive: visualize yourself as you would like to be.

Don't get caught up into looking for the best weight loss supplement or what is the perfect protein drink; focus on the details and lay the proper foundation if you want to accomplish your weight loss goals. From time to time, conduct your own fat loss review to ensure that you continue on the right path for losing weight and to stay abreast of any new research in the industry.

4) Keep Track of Your Caloric Intake

The key to losing fat is that you must burn more calories than what you eat each day. If you consume too many calories - more than what you burn away by physical activity on any given day - the excess fat is stored in your fat cells. It's important to educate yourself about the various sources of calories and the concept of portion control. Many people are overweight for simply one reason - they overeat!

You can actually eating nothing but the healthiest of food, however, if you eat too much, the excess will be stored as fat. Fat loss is not about starving yourself; it is about eating the right types of food, controlling your portion size and possessing an awareness of the total number of calories you ingest on a daily basis. Also, you don't need tot go to the other extreme and starve your body of the valuable minerals and vitamins your system need to function properly, including - circulation, digestive, elimination, etc.

5) Accept The Realization That Fat Loss Will Require A Permanent Lifestyle Change

This item in the fat loss review should be at the top of everyone's list because it's the number one reason that most people do not succeed - they give up! At the beginning of the year it is quite normal for people, coming off making a New Year resolution, to start a fat loss program with every intention to see it through.

For the first couple of months the follow through is high; but after the initial period, frustration starts to set to overtake most and, the sad part about it, many quit right at the point where they would start to see some real progress. Most people do not understand that lasting weight loss requires a permanent change in the mindset of the individual and that you cannot rush the process. The weight gain did not occur overnight; consequently, you wouldn't lose it overnight either.

A lifestyle change is what is needed; you must make a commitment to do whatever is necessary to lose the weight, and the personal fortitude to make it a natural part of your life. Understand that setback and frustration is part of the challenge and that you can win the battle and live a leaner and healthier lifestyle.

6) Weight/Resistance Training Is A Must

It's generally understood that an aerobic or cardio workout is a vital part of any fitness program for fat loss. When putting together a fat loss review, a vital component your fitness workout is anaerobic or weight training; this is necessary for building strength and adding lean muscle mass to give your body that well toned and sculpted appearance. This cannot be accomplish through aerobic training.

Without weight training, it's inevitable that you will hit a wall in your weight loss effort; the metabolism slows down and finds it difficult to lose additional weight. Lean muscle mass will naturally stimulate your metabolism and cause the body to burn even more fat. The optimal fitness program should ideally include an even amount of time for both aerobic and anaerobic exercises. However, if time is an issue, spend most of it on your cardio routines and the remainder on weight and resistance training.

7) Get A Gym Membership

An excellent way to take the initial step toward losing excess weight is to join a gym. Although a home gym has its benefits as well, a health club membership offers many things that you won't find in a home gym, including: a nice range of equipment, working out with others, a personal consultation, special classes or programs. Working out in this type environment is an excellent way to stay motivated and focused on your weight loss goals.

Should you choose to conduct your workouts at home, as most beginners do, you don't need a home gym to get started; old fashion dumbbells are more than adequate. Below is a dumbbell workout recommended by Tom Venuto:

"Ladies, a set of 3 to 20 pounds will be more than sufficient. Guys, a set from 10 to 40 pounds should do the trick (for now). I've also heard wonderful things about Powerblock dumbbells for space saving, although I don't have first hand experience to cite.
If you also get yourself a bench and clear out a little corner in your favorite room, then you're ready to roll!

Here it is - The beginner's all-dumbbell routine:

1. Dumbbell bench press (chest)

2. Dumbbell side lateral raise (shoulders)

3. One arm dumbbell row (upper back)

4. Dumbbell extension behind head (triceps)

5. Dumbbell Bicep curl (biceps)

6. Dumbbell Lunges (thighs)

7. Dumbbell One leg calf raise (calves)

8. Dumbbell leg curl (hamstrings)

9. Crunches (abs)

There you have it. Simple and effective. At home or in a gym.
If you're just starting, do this routine for 2-3 sets of 8-12 reps per exercise, except calves and abs which you can go up to 20 reps. Rest 1 minute between sets. You'll train your whole body in each workout, 2 -3 three days per week, non-consecutive days."

It is up to you to take the first steps toward achieving your fat loss goals. Put together your own fat loss review as an outline to get you started on the road to weight loss success. Not only will you feel and look better, but also the other health benefits you'll gain should serve as motivation to decide upon a plan of action and stick to it.

PRO BODYBUILDERS TALKING ABOUT NUTRITION.....

2010-04-04T13:37:00.000-07:00

PART 1

PART 2

HOW MUCH PROTEIN DO YOU NEED TO BUILD MUSCLE???

2010-04-02T14:44:00.000-07:00

Here's an easy formula to help you determine how much protein to take to build new muscle. There's a VERY basic way that bodybuilders / power-lifters used to use to determine how much protein their bodies required, but it was not very accurate and could be dangerous if they took extremely high levels of protein.

The old formula was to simply multiply your body-weight (in pounds) by 2. They said this was the number of grams of protein you'd require.

The accurate way to determine protein requirements is to use this formula:

Multiply your total body weight by your body-fat %.
Subtract the number of pounds of body-fat from total body-weight.
This number is your total Lean Body Mass (LBM)
Multiply LBM (x) 1.818
This is the exact protein requirement of your body for your total LBM.

Example: I'm a 240 pound bodybuilder, currently at approximately 15% body-fat.

240 pounds (x) 15% (=) 36 pounds of body-fat.
240 pounds (-) 36 pounds
LBM (=) 204 pounds
204 (x) 1.818
Daily Protein Requirement (=) 370.872 grams.

Now in contrast, if I had used the old method and multiplied my body-weight (x) 2, here's what it would have looked like:

240 pounds (x) 2 (=) 480grams of protein per day. As you can see, that is way too much protein and could side effects like kidney problems.

It is typically very difficult to get enough protein since our diets are typically carbohydrate based, but natural protein sources like chicken, fish, meat, beans etc. can be a good base.

There are a lot of varieties of protein supplements that work very well, TROJAN'S OWN WHEY PROTEIN IS A GREAT SOURCE.

TROJAN'S L-GLUTAMINE & CREATINE MONOHYDRATE

2010-04-02T14:24:00.000-07:00

TROJAN'S L-GLUTAMINE:

If you're trying to build muscle as quickly as possible on your bodybuilding workout program, including TROJAN'S L - Glutamine in the supplements you use is a very wise move.

While many of the popular bodybuilding supplements out there are designed to help you out during your workout, glutamine is primarily going to be acting on the body after the workout is finished.

Here is more information on why glutamine is a good choice for someone trying to build muscle.

What Is Glutamine

Glutamine is one of the essential amino acids that is needed by the body and will be produced naturally in small quantities. It will be found naturally in foods such as beef, fish, organ meats, chicken, and beans, so those who are eating a mixed diet should be already consuming glutamine in some amount.

One primary function of glutamine is to help protect and repair the body from stress that could be occurring to any area of the body including the muscles, skin, and the organs such as the kidneys and liver.

Why Glutamine Is Especially Needed By Bodybuilders

That said, glutamine is going to be particularly needed by bodybuilders since whenever you go into the workout room and lift heavy weights, you will be placing a stress on the body and damaging tissues.

Once this has occurred, it will then be up to the cells to repair this tissue, and for that there needs to be glutamine present.

If the body is using the glutamine it is getting from food sources to help maintain the rest of the body, then you can see why not adding more to your diet could become problematic.

Who Really Needs To Add More Glutamine?

To further this point, if you are someone who is constantly under a great deal of stress, you in particular need to consider using a glutamine supplement.

Just being a high-stress person in general can definitely increase the rate of glutamine usage that you experience, hence, you will not get the results you're looking for from your workouts.

While glutamine itself won't make you stronger, without sufficient rest and recovery to rebuild the torn and damaged muscle tissue, you won't get results. Glutamine helps with this process.

How Much Glutamine Do You Need?

How much glutamine you need to be taking in will be related to the types of foods you are eating and whether or not you are under a great deal of stress.

Additionally, the more intense your workouts are in nature, the more glutamine you should probably consume as well.

As a general recommendation though, start with between 1-5 grams each day of glutamine. Some people will choose to go over this amount, but for most, this will serve their purposes well.

So, if you're in the market for a supplement that will help you with your muscle building goals, consider TROJAN'S L-Glutamine.

While it's not going to magically make you gain weight overnight, it will make your body feel a great deal better and recover from those intense workout sessions.

TROJAN'S CFREATINE MONOHYDRATE:

One of the most versatile and widely used supplements in the history of the health and fitness industry is creatine. It doesn't matter if you are on a weight gain diet or you want to lose some fat, creatine monohydrate can aid your gains (and fat losses) in the gym. Creatine monohydrate supplements have been around for years because of one simple reason - creatine works!

Some of the most common benefits of TROJAN'S CREATINE MONOHYDRATE are:

· Increased strength
· Slower onset of fatigue during exercise
· Less recuperation time
· Decreased muscle soreness
· Greater training intensity
· Better muscle pumps during training

Creatine Monohydrate is one of the fastest natural muscle building supplements on the market. Many people have taken creatine monohydrate with tremendous success. If you want to put on quality muscle as fast as possible then you need to understand a few key ideas: cycling the serving size, drinking extra water, and building a foundation for muscle growth. Anyone that follows these key ideas will put on serious muscle faster than ever.

Cycling the serving size of creatine monohydrate is a highly debated topic among bodybuilders. Some believe that you should take breaks from the supplement about every six weeks while others say to take it for months on end. Cycling the serving size gives the best of both worlds in three simple phases: loading, maintaining, and resting. A six week creatine monohydrate cycle starts with a loading phase of twenty grams of creatine monohydrate spread throughout the day, every day, for the first week.

The maintenance phase is the second through fourth week in which only ten grams are needed because the body's creatine stores are fully topped off. After these four weeks of taking the supplement are up, two weeks are needed for taking a break from creatine monohydrate which is the resting phase. Once the resting phase is over you can start all over again packing on even more quality muscle.

Water is extremely important when it comes to creatine monohydrate. The muscles tend to retain a lot of water while on the supplement so drinking extra water is needed. With creatine monohydrate the more water the better, never allow yourself to get thirsty and never drink too much water at once. Water should be consumed with every meal and during workouts. If you wait until you are thirsty to drink water then you are already dehydrated.

Putting on dense solid muscle fast requires a good foundation to build upon. Balanced meals are needed every two to three hours throughout the entire day. Try to eat whole grain and whole wheat products because they provide much needed carbohydrates and minerals crucial to the body's muscle building functions. If you are not getting enough nutrients from a balanced diet then you are going to move in the opposite direction of building muscle.

The body will actually break down muscle for energy and nutrients if there is a deficiency. Muscles repair a lot during sleep so make sure to sleep a solid eight to ten hours for the best recovery from workouts. And last but not least, make sure to work out every week! Skipping workouts will only slow down progress and waste time and money. If you want results as fast as possible then be consistent on all of these points.

PICK UP YOUR TROJAN L-GLUTAMINE & CREATINE MONOHYDRATE FROM OUR LOCK UP!

TROJAN WHEY PROTEIN - BENEFITS, WHY & WHEN TO TAKE IT....

2010-03-31T09:57:00.000-07:00

TROJAN WHEY PROTEIN:

This is a tried and trusted rapid action protein shake combining 3 highly bio-available proteins. Formulated with added l glutamine, BCAA'S and digestive enzymes digestazam for maximum absorbtion rate.
To further enhance this formula it has included the well researched barley starch (virtago ) which aids the transportation and absorbtion of proteins.
This carefully calculated protein to carb ratio of ingredients is designed to maximise muscle growth, strength and recovery keeping you in an anabolic state.
per 60g serving (2 scoops) 42 g protein, 11.27g carbs (virtago) also contains many amino acids.Conatins whey protein concentrate, milk protein isolate, whey protein isolate, vit c, vit e,l carnitine and sodium and potassium.Servings per container 38.

BENEFITS OF TROJAN WHEY:

Trojan Whey protein (the highest quality and best form of protein) is incredible stuff. It provides the body with the necessary building blocks to produce amino acids that are used for building muscle tissue. Nearly every bodybuilder knows the importance of protein supplementation. Studies have been conducted that compare whey protein to other sources. They have found that whey protein contains the perfect combination of overall amino acid makeup... and in just the right concentrations for optimal performance in the body. Both hormonal and cellular responses seem to be greatly enhanced with supplementation of whey protein, too! Not to mention the benefits whey protein has on the body's immune system according to documented scientific research. Whey protein also plays a role as an antioxidant and helps support a health immune system. Most importantly, consistent whey protein intake coupled with exercise will result in consistent muscle building.

WHEN TO TAKE TROJAN WHEY

o As soon as you wake up;

o 40 minutes prior to working out;

o Immediately after working out.

Let's take a closer look at each point for the best times to take whey protein.

1) As Soon As You Wake Up

"Get Your Body Ready For Growth!"

Upon wakening, your body is pretty much in a starvation mode. Whether you realize it or not, your body is craving for nutrients and needs these nutrients in order to kick start it's internal mechanisms to start building and working. Your body is weak and wants protein. The sooner you can get some protein into your body, the better.

Personally, I've found that a whey protein isolate drink mixed with some yogurt and orange juice works best. This is one of the more important times of when to take whey protein.

Now this is very important and one that can really boost your weight training results, OVERNIGHT! Approximately 45 minutes after you've consumed your Trojan Whey protein shake, you must have a full, muscle building breakfast. By doing this, you are jump starting your bodies ability to use the protein effectively and efficiently. Believe me, if you can follow this one little tip, you will soon see your results skyrocket.

2) 40 Minutes Prior To Working Out

"Supercharge Your Workouts!"

If you have some pretty intense workouts, your going to stock up on some fast acting, high quality proteins. Trojan Whey protein contains high levels of branched amino acids which help preserve muscle stores of glycogen. This is very, very important. Since glucose is the bodies number one energy source, high muscle stores of glucose ensure high, intense workouts.

I would recommend you ingest Trojan Whey protein mixed with some extra carbohydrates to supercharge your workouts.

3) Immediately After Working Out

"The REAL Secret To Building Huge Muscles!

In terms of when to take Trojan Whey protein, this is the most important time to take in a fast acting protein drink. If you were to only have one protein drink per day, this is the time of day to take it. I'm going to very honest here, by simply taking a protein/carb drink right after after your workouts, you will improve your results immediately.

I strongly suggest that after your workouts, you ingest a fast acting protein source such as Trojan Whey Proteon and some extra fast acting carbohydrates such as VITARGO, which is also available from TROJAN NUTRITION.

Why carbohydrates and protein? When carbohydrates is taken with protein, there's a blast of insulin. Insulin kicks the body's glycogen making machine into high gear. Glycogen is considered the principal storage form of glucose and is found mainly in liver and muscle. Glucose supplies the bodies active tissues with energy.

Therefore, insulin will speed up the movement of glucose and amino acids into cells which is what you definitely want and secondly, it activates a special enzyme which is essential for glycogen synthesis.

GET YOUR TROJAN WHEY PROTEIN DIRECT FROM TROJAN'S BRISTOL LOCK UP.

EXAMPLES OF 3 PRE CONTEST DIET'S....

2010-03-30T14:12:00.000-07:00

Pre-Contest Diet 1
--------------------------------------------------------------------------------
Level: IFBB Professional
Competition: Mr. Olympia
Start Time: 20 weeks out
Goal: 3% bodyfat
Off-Season Weight: 225-230
Competition Weight: 195-200

Macronutrient Manipulation

Five months is usually plenty of time to manipulate protein, carb and fat intakes until you get results. If you've never prepared for a show before, 20 weeks is also useful because it allows your body to get used to new changes gradually. "At 20 weeks out, my basic plan was to eliminate any food that was not beneficial. In other words, stop eating crap. For the first 4 weeks, I ate a lot of red meat, tuna, chicken, and protein drinks. I didn't count calories, fat, or carbs. It was not difficult because I was eating a ton of food. I was never hungry, but if I was, I would eat. It wasn't a big deal to eat this much because I didn't have to make a weight class."

Protein Sources

During the first half of the diet, protein can come from a variety of sources including lean red beef, tuna, chicken, and protein shakes. "Depending on how I feel, I'll leave red meat in or out, cut it back or increase it. Beef has more fat, more iron, more aminos, and B vitamins. If you change red meat for flaky white fish (a cleaner protein source), you'll get tighter, quicker because it has less fat and is digested faster. When you want to stay fuller, eat more red meat. This is what works for me." Experiment with both the amounts and kinds of proteins you use. For you, chicken might work better. It all depends on your metabolism and biochemistry.

Carb Rotation

As with protein, this diet varies carb intake. "I begin rotating carbs a couple of weeks out. If you want to geek up your metabolism, if you're not lean enough, you can begin altering your carb intake." By changing your carbs, you can see how it affects your water retention or loss. During the last two weeks or so, this diet follows a three day cycle: Monday (50g of carbs), Tuesday (100g of carbs), Wednesday (150g of carbs), and Thursday (repeat cycle). "Changing the intake causes your metabolism to speed up to burn more fat. If you have more carbs in your body, you burn less stored bodyfat. Less carbs, more fat is burned. By rotating carbs, you change variables in your body rather than letting it get accustomed to the same thing."

Fat Manipulation

"Many pros don't add any fat to their pre-contest diets. I do. In my case, my metabolism is so fast, I had to eat 1/2 jar of peanut butter every day, 2 weeks out of the show."

Typical Daily Diet

The diet calls for 6-7 meals per day, taken every 2 hours or so.

#1: 10 egg whites & 1 cup of oatmeal
#2: 10 egg whites & 1 cup of oatmeal
#3: 10 oz steak & 1 cup brown rice
#4: 10 oz steak & 1 large baked potato
#5: 10 oz steak & 1 cup brown rice
#6: 10 oz steak & 1 large baked potato
#7: Specialized Protein For Gainers

"If you're still hungry, you can eat extra protein. Sometimes, I eat as many as nine meals a day. Again, adjust your diet to your needs. I happen to like red meat, so it wasn't a problem for me to eat 2-3 pounds of meat a day. You may prefer more chicken."

--------------------------------------------------------------------------------
Pre-Contest Diet 2
--------------------------------------------------------------------------------

Level: IFBB Professional
Competition: Arnold Classic
Start Time: 16 weeks out
Goal: 3% bodyfat
Off-Season Weight: 315
Competition Weight: 270-275

Carb Rotation

"Most bodybuilders pay attention to their training, but not enough attention is paid to dieting. Dieting should be treated with the utmost importance." This pro's diet is 14 weeks long and consists of 12 cycles. Each of the 12 cycles is 8 days long. This diet follows an alternating pattern of protein and carb intakes: three days without carbs, one day with carbs. During the days without carbs, 1 lb of either chicken or red beef is eaten per meal.

Protein Sources

During the off-season, chicken is the primary source of protein for this diet. During contest preparation, add lean red meat as well.

Frequency

6 meals are consumed per day, approximately every 2-3 hours.

Day 1: Monday
Protein: 340g meat per meal (4 meals with beef, 2 meals with chicken
Carbs: 113g per meal (steamed rice)
Steamed Vegetables: With 4/6 meals

Day 2: Tuesday
Protein: 453g meat per meal (4 meals with beef, 2 meals with chicken)
Carbs: 0g
Steamed Vegetables: With 4/6 meals

Day 3: Wednesday
Protein: 453g meat per meal (4 meals with beef, 2 meals with chicken)
Carbs: 0g
Steamed Vegetables: With 4/6 meals

Day 4: Thursday
Protein: 453g of meat per meal (4 meals with beef, 2 meals with chicken)
Carbs: 0g
Steamed Vegetables: With 4/6 meals

Day 5: Friday
Protein: 340g of meat per meal (4 meals with beef, 2 meals with chicken)
Carbs: 113g per meal (steamed white rice)
Steamed Vegetables: With 4/6 meals

Day 6: Saturday
Protein: 453g of meat per meal (4 meals with beef, 2 meals with chicken)
Carbs: 0g
Steamed Vegetables: With 4/6 meals

Day 7: Sunday
Protein: 453g of meat per meal (4 meals with beef, 2 meals with chicken)
Carbs: 0g
Steamed Vegetables: With 4/6 meals

Day 8: Monday
Protein: 453g of meat per meal (4 meals with beef, 2 meals with chicken)
Carbs: 0g
Steamed Vegetables: With 4/6 meals

Day 9: Repeat

--------------------------------------------------------------------------------
Pre-Contest Diet 3
--------------------------------------------------------------------------------

Level: NPC Amateur
Competition: NPC Nationals
Start Time: 18 weeks out
Goal: 3-3.5% bodyfat
Off-Season Weight: 220
Competition Weight: 195

Macronutrient Manipulation

The following diet doesn't seem like a diet at first. As the weeks progress, the caloric intake actually increases. During the final weeks, the numbers slowly drop. "I change one element at a time, whether it's carbs, protein, or fat. Depending on how I look and where I am, I may increase my protein intake or change my source of protein from chicken to fish. I might lower my carbs and replace them with extra protein. Use what works. That's what I do."

Carb intake peaks at about 5 weeks out, and then gradually drops every few days. With this drop, I normally increase my protein intake. In essence, during the last few weeks of the diet, the overall calories will remain the same, but the ratios of protein and carbs will change.

Baseline Measurements

The most important thing when starting your pre-contest diet is to establish a baseline, or a starting point: "I always start with 1.5g of protein and 1g of carbs per pound of bodyweight. As my appetite increases, I increase my protein intake until I reach approximately 600g of protein. Any more increases in my appetite (which means my metabolism is really kicking into gear) and I increase my carbs in 50g increments. I will reach my highest carb intake approximately six weeks out from the show.

This is the worst part of the diet because it is when I am the strongest and eating the most food. However, after six weeks, I start dropping 50g of carbs every few days until I reach a total intake of 50g of carbs daily.

I get really hard and dry by this method, but tired as hell. Being tired is just one of the pitfalls of competing. All of your hard work and suffering is made worthwhile when you step on stage hard, dry, and ripped to shreds."

Typical Schedule

Weeks 18-14

Protein: 350g meat (chicken initially, but beef and fish later on)
Carbs: 250g carbs (yams & oatmeal, no steamed white rice as the moisture content can vary from batch to batch)
Fat: None added
Vegetables: Round off my diet

Weeks 13-9

Protein: 475g meat (chicken, top sirloin, protein shakes)
Carbs: 350g carbs (yams & oatmeal)
Fat: none added

Weeks 8-4

Protein: 550-600g meat (chicken, top sirloin, protein shakes)
Carbs: 500g carbs (yams & oatmeal)
Fat: none added

Weeks 3-1

Protein: 500g meat (chicken, beef, protein shakes)
Carbs: 50-400g (yams & oatmeal)
Fat: none added
Typical Daily Diet

Total daily food intake during the first week:

3 lb chicken (skinless, boneless breasts)
2 protein shakes (Specialized Protein For Gainers)
1 cup oatmeal
1 lb yams
2 bags of premixed salad greens (dry)
12 oz frozen green beans
Crystal Lite or Diet Coke (unlimited)

Total daily food intake during the last week:

5 lb chicken breasts
2 lb top sirloin
8 oz yams
3 bags premixed salad greens
1 gallon of water

GET THAT DRY HARD LOOK ON THE DAY OF THE SHOW!.....

2010-03-30T13:59:00.000-07:00

Drifting in and out of sleep for most of the night, your routine ran through your mind at times, your pulse raced, you wondered if "it would work." You were awake long before the alarm sounded but you were afraid to look. Maybe just a little more sleep. Finally, you amble to the hotel bathroom, turn on the light, and slowly lift your shirt to reveal your abs. Would your skin be dry? Would deep crevices and vascularity be visible like so many days in the last two weeks? Or...would you look soft... like last time.

There are countless locker room experts to guide you through the last week of your contest preparation. They competed a decade ago in the County Novice Mr. Nobody, have their PhD from Flex Magazine, and their advice is free.

The Secret Formula For Getting Ripped!!

You listened. If my psychic powers are tuned correctly and Jupiter is in the right position, I bet I can get close to your formula. Carb deplete Sunday through Tuesday, drink tons of water, maybe sodium load a little, carb load starting Wednesday, start cutting water Thursday (Friday virtually none,) eliminate sodium for two or three days prior to Saturday, start taking 99 mg of potassium every 2 hours, and use a magic cocktail of glycerol, creatine with sugar, toss in a little wine if your from the British team, and finish it all up with an over-the-counter dandelion root-based diuretic to supercharge your vascularity.

By the way, if you ever get tired of bodybuilding, pharmaceutical companies pay volunteers to test new therapies far less complicated - you may want to apply. I know; I'm being cruel. How can I joke about this when you're standing in front of the mirror shocked at how you could follow the "protocol" so perfectly and be flatter and softer than you were last Saturday. I hate to tell you, it will get worse. After the disappointment of not being able to recover your form all day, you'll wake up tomorrow full, hard, and vascular. Sunday, that is... just like last year. Why is it so hard to time a peak? Turn off the T.V., you're going to want to concentrate on this article.

Utilizing Water:

Water balance in your body is incredibly complex. The end goal of a bodybuilder on contest day is to look "hard." Body fat must be gone, that's a given, but even with the leanest physique you can present, the shredded/dry look comes from having a minimal amount of water under your skin. Really, what this means is interstitial plasma, which can be thought of as any fluid outside the cells in your body. There are several processes that affect cellular fluid dynamics. We have to start with the big picture first.

Water makes up 50-60% of your body and up to 75% of your muscle tissue. If you're 2% dehydrated it will negatively affect your muscle tissue and athletic ability. If you're 5% dehydrated you'll cramp and if you're 7-10% dehydrated you'll hallucinate and risk death. Think back to when you were drinking a gallon and a half of water a day. You were full, hard, and vascular.

Why? You had enough water in your body. The morning of the show you were flat as a pancake, soft as a marshmallow, and every muscle on your body shook and cramped on stage. Why? You were dehydrated. When you see pictures of top WNBF pros that are clients of mine, be assured they didn't cut water one bit.

Why weren't they waterlogged and soft? The water was in their muscle tissue making them full and hard, while interstitial water was at a minimum. Keeping water intake normal gives you the opportunity to be full, but being hard depends on what we do to channel it into the muscle. This is where the sodium/potassium comes in. Sodium is the major extracellular fluid cation and potassium is the major intracellular fluid cation. "Aha! Professor Novice Mr. Nobody was right in having me cut sodium and increase potassium!" Nope, misapplied science.
Normal physiology maintains 55-65% of our fluid intracellularly anyway. If we are in a normal condition, we have more fluid inside than outside our cells. It's when we screw something up that this percentage heads the other direction and fluid is diverted outside the cell. Fluid dynamics is controlled with incredible precision via our kidneys.

Though you hear the phrase "you have to trick your body" every time you get a locker room lesson on peaking, trust me, there is no tricking your body. It's much faster than you and much more sophisticated than you could hope to account for.

Every time you do something extreme trying to cause an extreme reaction, you'll get one. Two problems are that first, it may not be the one you wanted, and second, if it is, it will be very short-lived because the extreme reaction will be quickly countered in the other direction just as severely until the "pendulum" that you violently swung slows back down. Take a serious look at what happened to your body during the fictitious example I gave.

You went from hard and full, to harder, then a little smaller, then huge, then huge and soft, then soft and flat on the morning of the show, then huge and vascular on Sunday, and finally as soft and squishy as can be for a couple days after that. That's the kind of instability you get when you start trying to "trick" your body.

Yes, sodium and potassium are key ions that regulate cellular fluid dynamics, but you can't create extreme environments and expect to time them for a show. You can subtly influence them, but keep in mind this phrase: water follows solutes. Water is attracted to and will follow the ions as they travel across the cell membranes.

Attracting Plasma Cells:

We want plasma to be attracted to the inside of the cell but it won't happen by just increasing potassium, it will be because we have the right balance of sodium and potassium. The goal should be to simply maintain the "normal," stable environment that would have 55-65% of the fluid there anyway. Just as big a factor, however, is sodium's role in blood volume. Deficiencies in sodium will lead to a drop in blood pressure which means plasma (water) has been pushed out of the vascular system.

If it's not in your blood vessels, it's around them interstitially which means subcutaneously. That, of course, means SMOOTH! This will then start a chain reaction that will take days to remedy. When sodium is dropped from the diet, your kidneys will be influenced immediately by the hormone Aldosterone to conserve sodium from being excreted and remember; water follows solutes. If sodium is being resorbed, then water will be as well. You retain water and with the lower blood pressure, it's all under your skin instead of in your vascular system.

Within one day of dropping dietary sodium, excreted sodium is cut in half and continues to decline as more Aldosterone is produced. BUT, look at blood levels of sodium: they're conserved perfectly!! YOU CAN'T TRICK YOUR BODY! All you did by cutting sodium was screwed up the osmolarity of the cell membranes and you won't know where the water is going to go. If you keep your water intake and sodium intake normal, your cellular fluid dynamics will stay normal. You'll continue to flush excess water and sodium out of your body.

So, you ask, "What's normal?" The RDA for sodium is a range of .5-2.4 grams per day but other sources recommend up to 3.3 grams per day. The RDA for potassium is 1.6-2.0grams per day. One quick side note on potassium: excessive potassium will also stimulate Aldosterone. Don't add potassium in amounts that place it higher than sodium intake.

Everyone, of course is a little different, and this is precisely why I don't just "peak" clients. I have to have more than a week of working with them so I can make and observe changes in their body before I detail out a perfect plan for them as individuals. If you're going it alone, you also need some self-practice to see what's right for your body.

I know you may be disappointed to hear all this talk about "normal," so I want to give you a chance to manipulate a variable that WILL make a huge difference. Since I won't let you whack your sodium/potassium around, what other nutrient could possibly affect water balance in a very, very positive way??

Carbs. You already know that every gram of glycogen (stored glucose/carbohydrate) attracts water to it - 2.7 grams of water to be exact. Remember the "water follows solutes" thing? Glycogen is a solute too. This is why you get so full and feel so huge when your carbs are high. Your water content is high also. We already established that when your water is low, you'll experience the opposite: flat, soft muscles.

The real trick is to have enough carbs in your body to attract water in your muscle tissue to be full and hard, but you may have also heard the phrase "spilling over" in relation to carbs. This is a legitimate concern. The average adult can only store 375-475 grams of carbs in the body, about 325 of which would be in the muscle (90-110grams in the liver and 15-20 as blood glucose.)

When you consume too many carbohydrates, which is likely with a traditional carb-up, the excessive glycogen ends up in the interstitial fluids, the water follows, and now there's another reason for the water under your skin. How you carb up, how much you carb up, and the foods you use are all factors in making sure the glucose is in the muscle not outside. Combine this with water intake, sodium/potassium intake, and even your training and you have the full picture of how you will look on Saturday morning.

I know this is an incredibly complex subject, but if you read it, make notes, sort it out, you'll see that peaking can be consistent and predictable, not a gamble. I'll let you go back through the article to isolate the details but I hope I have impressed upon you that dropping water, eliminating sodium, increasing potassium, and carbing up hard are not only physiologically contrary to your goals, but has been the sabotaging of your contest day! Try doing things in concert with your body instead of trying to trick it and practice them several times before contest day!

About The Author

Dr. Joe Klemczewski is a WNBF Pro and has graduate degrees in health and nutrition. From his office in Evansville, Indiana he works with clients all over the country, including top WNBF Pros, using his online consulting program. He can be reached at dr.joe@joesrevolution.com.

LEE PRIEST, "THE BLONDE MYTH" WATCH THE FULL DVD HERE!....

2010-03-29T14:46:00.000-07:00

PART 1

PART 2

PART 3

PART 4

PART 5

PART 6

EVAN CENTOPANI - PRE-CONTEST MEALS WITH DAVE PALUMBO.....

2010-03-29T14:27:00.001-07:00

PART 1

PART 2

PART 3

PART 4

PART 5

PART 6

GINA FORD CATCHES UP WITH DAVE GUEST & LAURA BUTLER.....

2010-03-28T14:37:00.000-07:00

I met up today with Laura Butler and Dave Guest both supported atheletes of Trojan Nutrition

It was to see how they were looking and getting on with their preparation for their next competitions....Laura competing in a month at the NABBA West Britain in Miss Toned, and Dave Guest although appearing at the West doing a guest spot, to see how he is squaring up for the NABBA Britain Finals in 9 weeks time.

Firstly I trained with Laura, we haven't had a training session in a while and I must say I was really pleased with her progress. It was back and shoulders today and I was on a mission, that mission was to make Laura work her ass off and go away burned out........"mission accomplished".

Her strength has improved tenfold I know that Laura always trains hard but it is different when you have some one there pushing and spotting you to go that little bit further and heavier.

We started with wide pulldowns in front then on to close grip bar for narrow pulldowns. Next we hit the barbell for bent over row, standing up straight in between the rowing movement finishing with D/B single arm row. With the D/B single arm row we did it with no rest, so doing 15 reps each side, straight into 12 reps each side then 10 then 8. This is good to finish the workout aiming to get a real burn and fatigue the muscles.

Fatigue setting in it was onto shoulders, we started with B/B clean and press from the waist, on the press going behind the head, then infront before going back to being position arms down. After those side lateral raise machine, then shoulder press machine finishing with front lateral raise both hands holding a single D/B making a close grip rather than a D/B in each hand. Then as I was checking Laura out and we had just worked the upper I thought I had better get her on the treadmill to get the legs and glutes worked, so had Laura walking at 6.5 incline 10 for 15 mins then working back down to the flat for the last few minutes.

I must say I last saw Laura about 3 weeks ago in the evening and she did look quite flat, but that isn't a good time to check some one out physically, she had worked, trained had a personal training client and was tired, therefore her body reflected that. Today a completely different story, sharp, toned and quite dry. All good.....her arms back and chest were really sharp, as with the Toned we are not looking for muscle mass or being vascular, Lauras legs really looking good with 4 weeks to go. The only thing we have to work on is sharpening up the mid section, a bit of water but aiming to get them leaner and just a bit more through mid delts.

GOOD WORK LAURA, KEEP IT UP !!!!!

Dave was next, he had just finished training abs I think, stripped off for me (oh I love my job!!!). After seeing him last year in the NABBA Britain's and Universe respectfully getting a 2nd and 3rd placing I knew where there was room for improvement. In the Universe the guys who came 1st and 2nd it was all down to the legs. Dave has awesome legs lets face it with the power lifting back ground the size and thickness in the legs are there but it was just a matter of fine tuning, getting a bit more cut through the very top of the quads and today I saw it. The 2 guys that placed infront of Dave at the Uni their legs were bang on, in your face ripped and they seemed not to have to think about tensing them......Dave does have to be reminded but he is getting there. Second place for Dave to tackle is his lower back as an extension of his lats.......if you know what I mean?! If you look at people like Jason Corrick who have got freakish lats, his lats extend down to his ass!!! We won't be able to get lats like that for Dave he isn't genetically built that way, but we have a plan of action which Dave will hit this week.

DAVE "MONSTER" GUEST WILL BE GOING FOR IT THIS YEAR, AND I CAN'T WAIT!!!

All in all I am very excited for the West Britain's this year, we have some new faces on the block and all looking good............RICH RUBINO YOU BETTER BE THERE?

Take care all and will be letting you all know any news when I get it.

TROJAN SIGN IFFB PRO FOR SPONSORSHIP DEAL!!!

2010-03-24T10:37:00.000-07:00

In partnership with www.MuscleTalk.co.uk, Trojan Nutrition from Bristol have signed a sponsorship agreement with new IFBB Pro Shaun ‘The One’ Joseph-Tavernier!

In 2008 and 2009 Shaun won the light-heavyweight class at the UKBFF Finals, and shortly afterwards went onto compete in the Amateur Arnold Classic Show in 2010 where he was awarded his IFBB Pro Card. The top amateur competitors from around the world and USA competed in the Arnold Amateur IFBB International Bodybuilding, Fitness, Figure and Bikini Championships at Veterans Memorial Auditorium and the Greater Columbus Convention Center March 4-6 as a part of the Arnold Sports Festival.

They had athletes from over 40 different countries competing this year making this one of the biggest international events of its kind” said Bob Lorimer, co-produer of the Arnold Amatuer IFBB International Bodybuidling, Fitness, Figure and Bikin Championships. “We are fortunate to collaborate with such wonderful partners like Rafael Santonja, president of the International Federation of Bodybuilding and Jim Manion, president of the Nation Physique Committee who help us bring together so many talented competitors."

Shaun is backing off competing for the next few monthhs, as he looks to put even more size on ready to take the Under 202 Class at the Mr Olympia 2011!

MuscleTalk Co-Owner James Collier will act as manager for Shaun on the competition side of things, and Shaun will also be having an active role on the MuscleTalk forums. Shaun will be running a Journal and a TROG for his fans to follow, you can check his progress and get the chance to ask him questions.
He will also be updating us on the supplements he’s using.

Shaun is one of the most promising pro names in the UK bodybuilding scene at the moment and both Trojan Nutrition and MuscleTalk.co.uk are delighted to have him on board!

STRENGTH & HONOUR.....SAT MAY 8th

2010-03-22T07:50:00.000-07:00

SAT 20th MARCH AT THE LOCK-UP!....

2010-03-21T03:10:00.000-07:00

Yesterday was another busy day at the lock up in Brislington for Trojan, after a week of work, people were flooding down all day to pick up their training supplements - protein's, weight gainers, fat loss agents, meal replacements, the list goes on and on. I arrived at 1pm, just in time to bump into Gina Ford (former Ms NABBA Britain) and her other half Chris, they were picking up their CNP Protein, as well as offering to meet up with 2009 NABBA Mr England Dave Guest to assess his physique 10 weeks out from this years NABBA Britain, and offer guidance. Gina is now a NABBA judge so she knows what she is looking for!!

Jo sperring was also there, along with Dan Barry, Ms NABBA Britain 2009 & Mr Junior Britain respectively, they were keen to talk to customers and offer advice on anything from training to diet and nutrition. They are deep into their contest prep for this year, so they came armed with food for the day, although Dan was looking a little tired, and we had to wake him up once or twice! Only 10 weeks left Dan!

Have a look at these pictures and video's from the day...

Mike gives out some valuable advice some new customers..

Pictured below, Dean, Mike Croot and Mike Rubino.

Dave Guest stops for a quick coffee.

Dan & Jo Discuss Leg training and Sumo Squats!!

Another satisfied customer, picking up his Trojan Pure Whey Protein.

Mike helps load Dean's car up with Trojan Nutrition's own Whey Protein.

Can't you manage 1 more Dean??

Mike was seeing how many tubs of Trojan Whey Dean could handle at once....

One more mate??? Yea balance it on top!

A huge range of supplements can be found at the lock up..

Muscletech, USN, Gaspari, BSN, Maximuscle, Peak Body, Sci Mentor.... the list is endless, although more of Trojan's own branded Whey Proteinm, Mass Gainer, Creatine & Glutamine were flying out thr door than anything else!

Someone picking up their PHD Supplements, and a hand full of Protein bars!!

Jake Bidwell also turned up to pick up his supplements as he gets ready for the NABBA West Britain in 5 weeks time.

Robbie Rodriguez chats to Dave Guest about his up and coming contest prep. Robbie is currently getting ready for the NABBA West.

Someone else grabs the camera and takes a shot of Mike Rubino & Dan Barry.

Dan Barry is busy on the phone securing an important business deal.

With the season nearly upon us, don't be afraid to get your pictures and video's into us to put on our blog. It doesn't matter what sport it is.... if you train and use our products get yourself or your club some publicity for free... and don't forget to sign up to the blog by clicking on the FOLLOW US option.

There is also a list of up and coming shows this year on the right hand side of this blog, if you are interested in doing a show, but dont know where to start!!! Come down and see us and we will be more than happy to get you going in the right direction.

DAVE "MONSTER" GUEST.... WRITTEN BY GINA FORD FOR THE BEEF MAGAZINE....

2010-03-19T13:15:00.000-07:00

I am here today with who I feel to be one of Britain's rising Bodybuilding Stars... Dave Guest.

To look at him, and if you didn't know him, you may feel some what intimidated!

He is 5'9, and a big guy! Off season he walks around 19st 7Ibs, and competes around 17st 7Ibs.

He is one of the nicest and unasumming guys you will ever meet! Believe me, I have socialsed with Dave,and when he walks into a room, heads turn, but he seems oblivious and uneffected by it all, and this is what makes him the type of guy you would like to meet and have as a friend.

Dave is 31, from Bristol, and only started competing in Bodybuilding in 2009.
He got the bug for contests years ago when he competed at weightlifting. Starting at the very young age of 14, he was 8 times British Champion between 1994-2002 in the 94kg class.

Dave went on to win 2 silver medals in the Commonwealth Games in Manchester in 2002.
When asked - "why change from weightlifting to bodybuilding?" Dave replied,
"I felt I had got as far as I could in the world of weightlifting, I no longer felt challenged, and I had always wanted to give bodybuilding a go! With Weightlifting it was more about regular training and eating more or less anything you wanted, where as with bodybuilding it really is down to eating far more regulary and correctly, and then the training, which is still very important."

Off season, Dave tends to eat what he wants, but when in contest preparation he eats every 2 hours, small amounts of carbohydrates and good sources of protein, including Pure Whey Protein Shakes and BCAA's, allowing himself 2 cheat meals a week.

I know that he can leave his cheat meals in up to 2 weeks before a competition, he is always very lean and his body eats up cheat meals very quickly! Saying that though, if he feels things aren't looking quite as they should be, he reins it in abit, but Dave is a true believer in the rule that "IF YOU ARE TRAINING HARD, IT SHOULD TAKE CARE OF ITSLEF!"

As for his training schedule, this doesn't really change much off season or on season where the weights are concerned, but when in contest preparation Dave liks to break it down to doing about 45 mins of cardio in the morning and then weights are done in the afternoon or evening, training 6 days a week.

When I asked Dave what his goals are for 2010 (after doing so well in 2009! - his achievements I will list at the end) he said he is hoping to improve his placings from the ones he had at the 2009 NABBA Britain Finals and 2009 NABBA Universe.
Plus he has already been invited to participate at the NABBA Worlds in June in Malta.

As I have already mentioned, I know Dave well, I have seen him compete, and in all honestly there isn't much he needs to improve on. He did some guest spots in 2009, one in Coventry for Future Physiques, and another in August for the NABBA Ireland. Dave will be guest posing at this years NABBA West Britain in Exter - April 25th!

These Guest spots will help Dave improve his stage presence, and given more time and experience, I am sure this will eventually become natural to Dave - and when it does, we will see the true professional I feel he can become.

Finally I asked Dave if there was someone who had inspired him in the world of bodybuilding, and given the chance who would he go for a pizza and beer with???
"Dorian Yates." Dave replied. "After all, he is the Britain that has been there and done it all. I would like to thank Mike & Julie at Trojan, for all of their support and sponsorship throughout 2009, it has been very much appreciated"

DAVE'S ACHIEVEMENTS FOR 2009:

NABBA WEST BRITAIN 2009 - CLASS 2 WINNER, OVERALL WINNER.
NABBA PRO AM - PLACED 4TH.
NABBA ENGLAND - CLASS 2 WINNER, OVERALL WINNER.
NABBA UNIVERSE - CLASS 2, 3RD PLACE.

DAVE GUEST... SPONSORED BY...

Great work so far Dave, and a big thanks to Gina Ford for letting us have this article... look out for it in a coming BEEF MAGAZINE Soon!!

WILL RICH COMPETE???

2010-03-18T15:18:00.000-07:00

Rich Rubino, 23 years old, 6'0, and 17st11..... will he ever get his ass on stage!?
He started dieting for this year's West Britain, but is so busy with work, he is still not sure if he will be able to get in shape in time.

So he is considering doing a show later in the year.... COME ON RICH... EVERYONE WANTS TO SEE YOU ON STAGE!!!!

WATCH THIS SPACE!!

JO & ADAM TRAIN CHEST...11WEEKS OUT FROM NABBA BRITAIN FINALS 2010... By Jo Sperring.

2010-03-16T09:12:00.000-07:00

"Another week has passed so 11wks to go before the big day OMG its going to fast I can't believe it!

My weight is coming down nicely and my cardio has gone up over the past couple if weeks.

Here are some pictures from a traininig session I had with adam from Trojan on Monday, where I achieved a personnal best for me on incline chest press - 32.5kg for 6 reps and here are the photograph's to prove it!

I hope lots of you can make it this Saturday to the lock up, where we will all be there to offer free advice on training, nutrition, contest prep, and anything else you want to know.

Once again, a big thank you to Julie and Mike as always for their ongoing support and advice, I really couldn't do this without them.
And not forgetting Mr.Glutes Gary Farr for coaching me and getting me ready for the coming show.

Take care and I'll update u with more pics as my weeks tick by !!

See you on the weekend!"

We look forward to more updates soon!

DENNIS WOLF SIGNS WITH BSN...

2010-03-15T01:23:00.000-07:00

Dennis Wolf has officially joined the Florida-based supplement company BSN! The “German Giant” was sponsored for a number of years by fellow Florida supplement superpower Nutrex Research. With his genetic gifts, Dennis has a physique bodybuilders love.

Born in Russia before his family eventually settled in Germany, Dennis began his competitive bodybuilding career in 1999. Dennis made his pro debut at the 2006 Europa Supershow. Since then he has become a top contender for the Olympia title. Realizing his enormous potential, Weider Publications signed Dennis to an exclusive publishing contract this past November. With a 16th place finish at the 2009 Olympia, it will be interesting to see how BSN utilizes his story in their ad campaign in 2010.

BSN makes some great supplements and really get behind their athletes so if Dennis improves his placing this year, it could be a great comeback story.

BODYBUILDER WATCH - DORIAN YATES, 6 TIME MR OLYMPIA..

2010-03-14T13:52:00.000-07:00

Name: Dorian Yates

Location: Walmley, Sutton Coldfield, England

Born: April 19, 1962

Height: 5'10"

Off Season Weight: Around 280 lbs.

Competition Weight: Around 260 lbs.

Favorite Exercise: Bent-Over Rows

Competitive Record

1984 Mr. Birmingham novice 1st

1985 Novice West Coast (England) 1st

1985 World Games 7th (London)

1986 EFBB British HW 1st (in London)

1988 British Championships 1st

1990 Night of Champions 2nd

1991 Night of Championships 1st

1991 Mr. Olympia 2nd

1991 English Grand Prix 1st

1992 Mr. Olympia 1st

1993 Mr. Olympia 1st

1994 Grand Prix Germany 1st

1994 Grand Prix Spain 1st

1994 Grand Prix England 1st

1994 Mr. Olympia 1st

1995 Mr. Olympia 1st

1996 Mr. Olympia 1st

1997 Mr. Olympia 1st

Dorian Yates

Dorian has won 6 Mr. Olympia's in a row. He is the biggest of the professional bodybuilders and when beside him makes all other bodybuilders look small. His nickname is the 'Shadow'.

Dorian Andrew Mientjez Yates was born April 19, 1962 in England. Dorian was raised in Hurley, in rural Staffordshire. When he was a teenager, his family moved to Birmingham, Britain's second largest city. During these times, Dorian got himself into trouble, and was sentenced to six months at Whatton Youth Detention Centre.

It was here that Dorian earned an instant reputation as the strongest and fittest of Whatton's 300 inmates. This gave him new respect for himself. Whatton was the wake up call for Dorian. If he did not do something, he would end up in and out of prison all of his life. Dorian resolved that he would not be back.

In January 1983, Dorian met his future wife Debbie Chin. Their son Lewis, was born in May 1984. Today, Dorian owns the Temple Gym in England. Currently lives in Walmley, Sutton Coldfield, England. He has two boxer dogs names Conan and Samson.

DORIAN TAKES HIS FIRST MR OLYMPIA HERE IN 1992.

HIS 2ND IN 1993.

HIS 3RD TITLE IN 1994.

NUMBER 4 IN 1995.

NUMBER 5 IN 1996.

AND FINALLY NUMBER 6 IN 1997....

WATCH KAI GREENE GET PUT THROUGH HIS PACES BY DORIAN YATES, 4 WEEKS OUT FROM LAST WEEKS ARNOLD CLASSIC - THIS IS AWESOME!!!

2010-03-14T13:25:00.000-07:00

PART 1.

PART 2.

PART 3.

THINK YOU TRAIN HARD??? THINK AGAIN!!

KAI GREENE - THE ROAD TO THE ARNOLD CLASSIC 2010...

2010-03-14T10:10:00.000-07:00

LEGS - PART 1.

LEGS - PART 2.

ARNOLD CLASSIC 2010... PRE JUDGING VIDEO'S FROM TOP 6...

2010-03-13T00:47:00.000-08:00

KAI GREENE

PHIL HEATH
">

BRANCH WARREN

DEXTER JACKSON

TONY FREEMAN

RONNY ROCKEL

TOP 6 PRE JUDGING COMPARISONS

WHO DO YOU THINK SHOULD HAVE WON IT???
POST YOUR COMMENTS HERE!!!

KAI GREENE WINS THE 2010 ARNOLD CLASSIC... CHECK OUT THESE GREAT VIDEO'S!!

2010-03-13T00:30:00.000-08:00

THESE 2 VIDEO'S WERE SHOT IN 2009 BEFORE KAI WON THE ARNOLD LAST YEAR.... QUITE A STORY!!!

COVERAGE OF LAST YEAR'S NABBA BRITAIN... LOOK OUT FOR TROJAN'S DAVE GUEST, JO SPERRING & DAN BARRY!

2010-03-12T23:43:00.000-08:00

COME AND MEET TROJAN'S SPONSORED BODYBUILDERS!!

2010-03-10T14:24:00.000-08:00

On Saturday March 20th from 1pm onwards, Trojan's NABBA Mr England Dave Guest, NABBA Miss Britain Jo Sperring, and Junior NABBA Mr Britain Dan Barry will be at Trojan's lock up to answer all your questions!?

It's a perfect time for you to get some diet & nutrition advice, traininig advice, or basically anything you want to know from Champion Bodybuilders!

They will all be there from 1pm, so get down there and get your qustions answered!!

See you there!

TROJAN TO SPONSOR CHARITY BOXING EVENT....

2010-03-09T13:35:00.000-08:00

Trojan have teamed up with Diabetes UK to Sponsor a Charity boxing match.

Following on from the success of the charity bout held in July 2009 between John Alexander & Aaron Lyall, there will now be another event.

The event will consist of 10 of the finest mortgage advisers to grace the office of London & Country Mortgages. The event will hold 5 fights in total and all monies raised from ticket sales will go towards Diabetes UK.

The bouts on the undercard are as follows:

Stuart Kemp V’s Aaron Lyall
Jason Pierpoint V’S Paul Morgan
Adam Cozens V’s Mark McLeod
Mark Hawthorn V’s Andrew Whitmore

Main Bout of the evening:

Ryan Boyd V’s Alastair McKee

IMPORTANT : PLEASE READ BELOW

FRIDAY 16th JULY 2010 @ The Pavilion, BATH.

Ticket Price : £20 per head (NO TICKET, NO ENTRY)

To Purchase tickets please CLOCK ON THE DIABETES UK IMAGE ON THE RIGHT OF OUR BLOG.

THANKS!