Mr.Olympia 2009 Results!!!!

Dear all,

The much awaited Mr.Olympia 2009 has been completed and results are announced.

Jay Cutler rocked the show with massive come back.

Branch Warren (Thick Giant) adjudged second.

My favourite "Dexter Jackson" failed to retain his medal. He is pushed to third (his usual spot).

Kai Greene rocked the show with fabulous muscle maturity and he deserved fourth place.

Congratulations to Kolosseum Hidetada Yamagishi for his entry in top 10.

Please find below the results.

1, Jay Cutler
2, Branch Warren
3, Dexter Jackson
4, Kai Greene
5, Phil Heath
6, Victor Martinez
7, Ronny Rockel
8, Toney Freeman
9, Hidetada Yamagishi
10, Moe El Moussawi

Congratulations to all the contestants. As all known Hard work pays..

Regards
Citizen, India

Learn Learn and Keep on Learning

Dear all,

In general Off-Season means, load your body heavily with proteins, carbohydrates, fats, essential amino acids, and other essential nutrients so that you will get a good calories count on the board by end of day. It will be helpful for you to gain good muscle mass.

I would like to include one more thing as a part of my Off-Season schedule which is "Learning". Learn as much as you can. This helps you to know about your body and what it expects really. If you provide food to your body by knowing what it really needs, then your goal is not far. It is always better to analyze the inputs from others rather to implement it blindly.

So, i always advice you people to learn as much as you can and hit as much as you can in the Gym.

Regards,
citizen, India.

Know your Carbohydrates.

Dear all,
This article is submitted by Chris Aceto on Flex magazine. About the good high-carbohydrates choices that bodybuilders can use in their Offseason routine.

Offseason bodybuilding nutrition is all about quantity and quality. To some degree, the more you eat, the more muscle you can add. Of course, there is a point of "expanding returns," at which eating more than your body requires will simply lead to the accumulation of bodyfat.

When it comes to packing on size, you need to consume plenty of quality carbs, protein and healthy fats. Carbohydrates should make up the bulk of an offseason mass plan because they create an environment for growth by stimulating insulin release. The nine foods listed below are good high-carb choices that bodybuilders -- especially hardgainers -- can use to enhance muscle recovery and to pack on muscle mass. Keep in mind, these foods are for hulking and are not considered to be foundational carbohydrates for precontest bodybuilders or those trying to rip up.

1 Breakfast Cereals

Benefit: Convenient high-calorie food

Breakfast cereals with at least two qrams (g) of fiber per serving can be converted into good offseason bodybuilding foods. Fiber slows digestion, making cereal a good source of energy that can be eaten at any time. Double the serving size, mix in one rounded scoop of whey protein and enough milk to bring the carb content to about 60 g and the protein content to 30 g. Two good breakfast cereal choices among many are Quaker Oatmeal Squares and Healthy Choice Almond Crunch with Raisins.

2 Bagels

Benefit: Versatile

Jay Cutler, Laura Creavalle and Mike Francois have relied on bagels as high-carb snacks to complement protein shakes or to make sliced turkey, cheese or grilled chicken breast sandwiches. Bagels are a concentrated source of carbohydrates (a medium one has 40-50 g). They also make offseason mass nutrition easy -- no cooking or serious food-prep time needed. For added benefits, choose varieties with more whole grains, such as pumpernickel and rye.

3 Bran Muffins

Benefit: A mass builder with fiber

You can determine a quality bran muffin by reading the label, but your best bet may be to make your own. Purchase any high-fiber cereal that has a muffin recipe on the side of the box. Substitute honey for sugar, add two or three scoops of whey protein to the mix, and you have a high-carb protein-rich muffin. Fiber in the cereal ingredient makes the resultant muffins low glycemic or "slow burning," which is ideal for bodybuilders who struggle to stay relatively lean while bulking up.

4 Cream of Rice Cereal

Benefit: Extremely easy to digest

Cream of Rice is easily digested, and it makes an excellent offseason food for packing in the carbs. Two-thirds of a cup mixed with water yields 65 g of easy-to-digest carbs. After cooking, add a banana, a cup of cottage cheese and some Equal or a few pinches of cinnamon, and you have a well-rounded meal with 30 g of protein and 90 g of carbohydrates.

5 Mashed Potatoes

Benefit: Strong insulinogenic carb

When you're trying to grow, you. need fast-diqesting carbs in your postworkout meal. Fast-acting carbs generate a greater insulin surge than slower-acting ones, and the fast variety are superior at rapidly restoring glycogen levels. At 42 g of carbs per cup, you can eat two or three cups of mashed potatoes without feeling overly stuffed or bloated.

Mashed potatoes are also good for eating at other times of day. They're one of the least filling of all carbohydrate foods, so they're an excellent choice for hardgainers or those who don't have a large appetite.

6 White Rice with Raisins

Benefit: Nonfilling high-glycemic carbs

Two cups of white rice mixed with a handful of raisins provide 115 g of carbohydrates -- an ideal postworkout combo to help resynthesize muscle glycogen. As with mashed potatoes, you can also use white rice with raisins as a side dish with meals. Add white rice with raisins to a meat-vegetable-nut stir-fry for a great meal that's also good for muscle building.

7 Pasta

Benefit: Condensed source of carbs For bumping up carb intake, pasta has always been a great way to go. Four ounces (dry measure) yield 90 g of carbs that are easy to eat and won't fill you up, so you'll be ready to eat again within three hours. Adding meat and vegetables to pasta makes a complete meal that is high in carbohydrates, protein and calories.

8 Fat-Free Pop-Tarts

Benefit: Portability

Fat-free Pop-Tarts might not be the first food you think of when you're considering a bodybuilding diet, but they can play a role in a mass-gaining diet. You can carry these quick-digesting carbs in your gym bag and eat them immediately after training to kick start recovery. They have approximately 40 g of carbs. no fat, and they're fortified with B vitamins.

9 Fig Newtons

Benefit: High in carbs and fiber

Desserts as a rule are off limits for bodybuilders. But some desserts are better than others. Fig Newtons yield about 14 g of moderate-burning carbohydrates per cookie. Moderate-burning carbs make a good pretraining snack. Fig Newtons are also somewhat high in fiber content. Eat these cookies after a food meal early in the day or with a protein drink between meals.

Happy Offseasoning...

Regards
Citizen, India.

Carb Cycling

After a long time, i am back. Hope i'll make this blog alive from now onwards.

This is a nice article, i've read when i was searching for articles related to Carbohydrates. Hope this will be useful for the persons who want to gain weight as well as to lose wight.

http://www.obesitydiscussion.com/forums/weight-loss-forum/carb-cycling-carbohydrate-intake-tips-4186.html.

Regards
Citizen, India

Qualifying for Mr.Olympia

Hi all,

For many, the Mr. Olympia bodybuilding contest is the top honor you can receive in professional bodybuilding. Only the best can qualify or be invited to this spectacular show. Each year, a competitor can qualify to the Mr. Olympia through different ways.

1. He is the current Mr. Olympia.
2. He is a former Mr. Olympia.
3. He finished in the top three of either of the previous two Mr. Olympia contests.
4. He finished in the top 10 of the previous year's Mr. Olympia.
5. He finished in the top 5 of the same year's Arnold Classic.
6. He finished in the top 5 of the same year's Night of Champion.
7. He finished in the top 3 of an IFBB Pro contest that has taken place after the previous year's Mr. Olympia. If the top 3 are already qualified, then the 4th place competitor is eligible for the Mr. Olympia.
8. The promoter of each year's Mr. Olympia is allowed to invite one non-qualified competitor. In certain years, a second invite has been extended, although quite rarely.

Source: IFBB

Regards
Citizen, India

Books

Hi all,

This time i am providing you some links to download books which feeds you some good information about fitness/bodybuilding.

In general, beginners will do mistakes when they start going to gym. I hope this book will clear some doubts the beginners usually have.
Top 12 Beginners Fitness Mistakes Exposed

Anthony Ellis teaches how to feed your body to gain Mass.
Feed your Body to Gain Mass

Sean Nalewanyj, natural bodybuilder, teaches things to do to build maximum muscle.
Eight Things to Build Maximum Muscles

Download and enjoy. I hope this will be useful .

Courtesy: Iron Magazine.com


Thanks and Regards
Citizen, India

Fiber - Overview

Hi all,

I would like to share some information about fibers. In the end, i hope you all will get a good idea and overview about fiber.

What is Fiber?
Fiber is a virtually indigestible substance, found mainly in the outer layers of plants. Fiber is a special type of carbohydrate that passes through the human digestive system virtually unchanged, without being broken down into nutrients. Carbohydrates constitute the main source of energy for all body functions.

Fiber is important because it has an influence on the digestion process from start to finish:

1. Fiber slows down the eating process and helps contribute to a feeling of being full, which in turn can help prevent obesity from overeating.
2. Fiber makes food more satisfying, probably because the contents of the stomach are bulkier and stay there longer.
3. Fiber slows digestion and absorption so that glucose (sugar) in food enters the bloodstream more slowly, which keeps blood sugar on a more even level.
4. A good diet should contain approximately 25 to 30 grams of fiber a day.

I've collected some information about the fiber content present in various food types like beans, cereals etc,. Hope this will help you all.

Fibers in Beans:
















Fiber in Cereals:








Fiber in Fruits:















Fiber in Vegetables:




















Thanks and Regards
Citizen, India