Here is a Photo collection of yet another bodybuilder - Victor Martinez
Victor made Jay cutler fight for his title in 2007 Olympia. He was the 2007 Arnold classics winner and due to his bicep tear Victor was not able to compete in 2008 Arnold classics. Hope we could see him again in 2008 Mr.Olymmpia.
Enjoy the slide show of this amazing bodybuilder
BODYBUILDER VICTOR MARTINEZ
Saturday, April 26, 2008
Bodybuilder Alexander Fedorov
Here is a slide-show of a bodybuilding freak Alexander fedorov.
Enjoy....
BODYBUILDER ALEXANDER FEDEROV
Enjoy....
BODYBUILDER ALEXANDER FEDEROV
Sunday, April 13, 2008
The Pre-contest Diet
We hear a lot of terms like ripped, muscular, six pack, deep cuts, thin skin, posing and many more. Where does all this lead?
All roads lead to the contest. Most of the bodybuilders put their whole life, their likes, dislikes, parties, functions and many more for one thing. Its all for few hours of glory. We bodybuilders peak up for few hours of contest for about 60-90 days or even more. Bodybuilding is not just a sport, but a lifestyle. Before writing any further I would like to say that am so damn proud to be one among them.
Today I am gonna take you through few of the most important aspects of peaking up and shedding those final ounce of fats and appearing in the top condition. I wont write on a meal chart claiming that it is gonna make you lean in few weeks. I will just guide you on how to frame your diet.
Give a man a fish; He will eat it up in a meal. Teach him how to fish; He will eat for the rest of his life.
Assessment:
The most important aspect of a pre-contest preparation is the Diet. So let’s analyze about the pre-contest diet. But before going into it, we need to find out exactly how long a person needs to diet for the contest. The step one would be assessment of your body. Before starting up the diet, asses yourself truly and honestly, find out your flaws and strengths, and about how long you will need to get in shape.
If you carry around 25 lbs of fat to lose, you cannot lose it in 10 weeks and retain your lean muscle mass. Don’t get carried away by the crash diets. Aim to diet slowly. We know that we have to impose a negative calorie diet to induce fat loss. The sensitivity of your diet determines how much muscle mass you will retain while on diet.
As a general rule of the thumb try to lose 1 lb per week. Setting such realistic goals will allow you to work towards your goal with retaining maximum muscle mass. But instead if someone tries to push further and goes for losing 2 lbs per week then he starts experiencing muscle loss along with fat loss. If you plan to lose more fat, then adding a couple of weeks of diet would be helpful rather than pushing yourself in a short period. If you are dieting for the first time then provide yourself with an extra week so that you can be sure about your condition a week prior to the contest and can maintain the shape for a week and compete.
Diet:
Diet is the most important word in sports and in healthy living. So what should be the goal of a bodybuilder preparing for a contest?
• Retain the lean muscle mass
• Completely lose all the visible fat under the skin
• Should not lose the intensity in the workout
Being a bodybuilder everyone knows that you have to consume high protein meal.
The meal should be low in carbs.
The diet should contain little quantity of the Essential fatty acids (EFA's).
How much protein should I consume?
• A Mesomorph should consume 1.2g of protein/lb - 1.3g of protein/lb.
• An Ectomorph should consume 1.4g of protein/lb - 1.6g of protein/lb.
• An Endomorph should consume 1.4g of protein/lb - 1.5g of protein/lb.
More than just the macronutrient ratio, there are two more interesting and important aspects of dieting while preparing for a contest.
1. Carb cycling and Carb tapering
2. Metabolic boost
Carb Cycling and Carb Tapering
As a general thumb rule Carbs & Fats = Energy, Protein = Muscle building material. So we need protein throughout the day and there should be no scarcity of protein as the body might go into catabolic state by deriving energy from muscles or you might even end up with incomplete recovery for the next workout. Being bodybuilders we know that fats are hidden in almost all the protein sources. So we don’t take special attention to take in fats, except for the EFA supplements or few caps of fish oil, flax seed oil or olive oil.
As a general human sleep pattern, we sleep at night so we won’t need much energy towards the night. Cos eating carbs before bed could make those carbs get stored as fats. So let’s reserve carbs for the active hours of the day. Generally we can consume a moderate high carb meal in the breakfast, and slowly taper the carbs towards the evening. We call this sensible approach towards diet and carbs as Carb tapering, i.e., we taper the quantity of carbs towards the evening.
Eating an All low carb diet throughout can actually make you appear flat due to incomplete reserve of the carbs. So a logical approach would be to keep your glycogen stores filled and at the same time this should not reduce your fat burning ability by even a bit. So generally some bodybuilders evenly plan a high carb day, a medium carb day, a low carb day and a no carb day in cycles.
For example,
Day 1 - High carb day
Day 2 - Moderate carb day
Day 3 - Low carb day
Day 4 - No carb day
Day 5 - Cycle repeats.
But this approach does not suit for everyone. A better approach would be to watch yourself on the mirrors always. If you feel that your pump is not lasting long, of if you feel that your muscles are becoming flat, its time to kick in a high carb day. A high carb day does not mean that you should pig out with carbs. It should be still in the calorie frame that you planned. But cut out a little of protein and fats and fill in the calories cut from other sources by carbs. Mind you, these carbs should not be sugars. The carb sources should be starchy carbs. Cos insulin spike due to sugar is desirable only in post workout and highly undesirable on the other parts of your day.
Calorie requirements based on body types
• Mesomorph - bodyweight in lbs x 15.
• Ectomorph - bodyweight in lbs x 16-17.
• Endomorphs - bodyweight in lbs x 13-14.
Metabolic boost
To keep the metabolism high and to provide the body with constant supply of protein and out of anti-catabolic state you need to feed yourself frequently. During my contest preparation I took a protein meal every 2 hours. That would be about 8 meals for the day. And I would get up in middle of the night and take in a No-carb-protein shake. Cos while in dieting for a contest you can not take chances. By providing small meals frequently you can ensure that your body is out of starvation and wont store food for fuel. And we can be sure of retaining the lean muscle mass.
Here is a guideline of how frequent you should eat (a basic minimum to follow frequency)
• Mesomorphs should eat every 2.5 - 3.5 hours.
• Ectomorphs should eat every 2 - 3 hours.
• Endomorphs should eat every 3.5 - 5 hours.
Negative Calories
We know that fruits and vegetables are the main sources of vitamins and minerals. Other than that the green leafy vegetables have an added advantage. They have negative calories... What? Yeah Negative Calories. Vegetables carry very few calories and a lot of fibers. The body needs to spend some calories in digesting our food. The body needs more calories to digest fibers. So by eating a vegetable salad with our meal we can have two advantages,
• We can have a filled feeling with our meal
• We expend a lot of calories by eating these
Below is a few of those negative calorie providing fibrous foods:
• Spinach
• Lettuce
• Broccoli
• Green leafy vegetables
I have just provided you with some of the powerful tools to frame an excellent pre-contest diet. Make use of it and attain the best contest
conditioning of your life....
All the best..
All roads lead to the contest. Most of the bodybuilders put their whole life, their likes, dislikes, parties, functions and many more for one thing. Its all for few hours of glory. We bodybuilders peak up for few hours of contest for about 60-90 days or even more. Bodybuilding is not just a sport, but a lifestyle. Before writing any further I would like to say that am so damn proud to be one among them.
Today I am gonna take you through few of the most important aspects of peaking up and shedding those final ounce of fats and appearing in the top condition. I wont write on a meal chart claiming that it is gonna make you lean in few weeks. I will just guide you on how to frame your diet.
Give a man a fish; He will eat it up in a meal. Teach him how to fish; He will eat for the rest of his life.
Assessment:
The most important aspect of a pre-contest preparation is the Diet. So let’s analyze about the pre-contest diet. But before going into it, we need to find out exactly how long a person needs to diet for the contest. The step one would be assessment of your body. Before starting up the diet, asses yourself truly and honestly, find out your flaws and strengths, and about how long you will need to get in shape.
If you carry around 25 lbs of fat to lose, you cannot lose it in 10 weeks and retain your lean muscle mass. Don’t get carried away by the crash diets. Aim to diet slowly. We know that we have to impose a negative calorie diet to induce fat loss. The sensitivity of your diet determines how much muscle mass you will retain while on diet.
As a general rule of the thumb try to lose 1 lb per week. Setting such realistic goals will allow you to work towards your goal with retaining maximum muscle mass. But instead if someone tries to push further and goes for losing 2 lbs per week then he starts experiencing muscle loss along with fat loss. If you plan to lose more fat, then adding a couple of weeks of diet would be helpful rather than pushing yourself in a short period. If you are dieting for the first time then provide yourself with an extra week so that you can be sure about your condition a week prior to the contest and can maintain the shape for a week and compete.
Diet:
Diet is the most important word in sports and in healthy living. So what should be the goal of a bodybuilder preparing for a contest?
• Retain the lean muscle mass
• Completely lose all the visible fat under the skin
• Should not lose the intensity in the workout
Being a bodybuilder everyone knows that you have to consume high protein meal.
The meal should be low in carbs.
The diet should contain little quantity of the Essential fatty acids (EFA's).
How much protein should I consume?
• A Mesomorph should consume 1.2g of protein/lb - 1.3g of protein/lb.
• An Ectomorph should consume 1.4g of protein/lb - 1.6g of protein/lb.
• An Endomorph should consume 1.4g of protein/lb - 1.5g of protein/lb.
More than just the macronutrient ratio, there are two more interesting and important aspects of dieting while preparing for a contest.
1. Carb cycling and Carb tapering
2. Metabolic boost
Carb Cycling and Carb Tapering
As a general thumb rule Carbs & Fats = Energy, Protein = Muscle building material. So we need protein throughout the day and there should be no scarcity of protein as the body might go into catabolic state by deriving energy from muscles or you might even end up with incomplete recovery for the next workout. Being bodybuilders we know that fats are hidden in almost all the protein sources. So we don’t take special attention to take in fats, except for the EFA supplements or few caps of fish oil, flax seed oil or olive oil.
As a general human sleep pattern, we sleep at night so we won’t need much energy towards the night. Cos eating carbs before bed could make those carbs get stored as fats. So let’s reserve carbs for the active hours of the day. Generally we can consume a moderate high carb meal in the breakfast, and slowly taper the carbs towards the evening. We call this sensible approach towards diet and carbs as Carb tapering, i.e., we taper the quantity of carbs towards the evening.
Eating an All low carb diet throughout can actually make you appear flat due to incomplete reserve of the carbs. So a logical approach would be to keep your glycogen stores filled and at the same time this should not reduce your fat burning ability by even a bit. So generally some bodybuilders evenly plan a high carb day, a medium carb day, a low carb day and a no carb day in cycles.
For example,
Day 1 - High carb day
Day 2 - Moderate carb day
Day 3 - Low carb day
Day 4 - No carb day
Day 5 - Cycle repeats.
But this approach does not suit for everyone. A better approach would be to watch yourself on the mirrors always. If you feel that your pump is not lasting long, of if you feel that your muscles are becoming flat, its time to kick in a high carb day. A high carb day does not mean that you should pig out with carbs. It should be still in the calorie frame that you planned. But cut out a little of protein and fats and fill in the calories cut from other sources by carbs. Mind you, these carbs should not be sugars. The carb sources should be starchy carbs. Cos insulin spike due to sugar is desirable only in post workout and highly undesirable on the other parts of your day.
Calorie requirements based on body types
• Mesomorph - bodyweight in lbs x 15.
• Ectomorph - bodyweight in lbs x 16-17.
• Endomorphs - bodyweight in lbs x 13-14.
Metabolic boost
To keep the metabolism high and to provide the body with constant supply of protein and out of anti-catabolic state you need to feed yourself frequently. During my contest preparation I took a protein meal every 2 hours. That would be about 8 meals for the day. And I would get up in middle of the night and take in a No-carb-protein shake. Cos while in dieting for a contest you can not take chances. By providing small meals frequently you can ensure that your body is out of starvation and wont store food for fuel. And we can be sure of retaining the lean muscle mass.
Here is a guideline of how frequent you should eat (a basic minimum to follow frequency)
• Mesomorphs should eat every 2.5 - 3.5 hours.
• Ectomorphs should eat every 2 - 3 hours.
• Endomorphs should eat every 3.5 - 5 hours.
Negative Calories
We know that fruits and vegetables are the main sources of vitamins and minerals. Other than that the green leafy vegetables have an added advantage. They have negative calories... What? Yeah Negative Calories. Vegetables carry very few calories and a lot of fibers. The body needs to spend some calories in digesting our food. The body needs more calories to digest fibers. So by eating a vegetable salad with our meal we can have two advantages,
• We can have a filled feeling with our meal
• We expend a lot of calories by eating these
Below is a few of those negative calorie providing fibrous foods:
• Spinach
• Lettuce
• Broccoli
• Green leafy vegetables
I have just provided you with some of the powerful tools to frame an excellent pre-contest diet. Make use of it and attain the best contest
conditioning of your life....
All the best..
Sunday, April 6, 2008
Powerlifting Style Workouts
For nearly 6 months i have been training with HIT alone. I felt that i need to do something different in order to retain the same interest towards the sport and started eying the sport of POWERLIFTING.
So I contacted all the powerlifting friends of mine and gathered information about their training methodology. And framed my own routine.
Generally the powerlifters train one day for power and the other day for speed on each moves. I made little modifications to it.
Here is an outline of my schedule..
Monday - Heavy day - Chest, Shoulders, Triceps & Abs
Tuesday - off
Wednesday - Heavy day - Legs, Back & Biceps
Thursday -off
Friday - Light day - Chest, Shoulders, Triceps & Abs
Saturday - Light day - Legs, Back & Biceps
Heavy day :
On heavy days i concentrate only on training heavy. My rep range is between 3-8. I concentrate only on the basics like Bench press, Push press, Deadlifts, Squats, BArbell curls & Lying triceps extensions on these days.I push upto 5 sets on the core lifts and use one isolation movement for a set or two to get the final pump in the muscle.
Light day :
On light days i just concentrate on getting 10 reps out of a movement in which i can max out 13-15 reps. This day is only for getting the muscle pumped and to hit the muscle from a different angle and to bring in some variety to the workout. The speed workout of the powerlifters also looks similar to this and they use the speed workouts to recover their nervous system damage imposed on the heavy days...
What is the result ?
My power is sky rocketing in all core lifts. My deadlifts jumped from my all time best of 200 to 220 for one rep max.
Here i attach two videos of my deadlifts recorded with a mobile on 2nd April 2008.
Let me see how long this powerlifting training takes me....
So I contacted all the powerlifting friends of mine and gathered information about their training methodology. And framed my own routine.
Generally the powerlifters train one day for power and the other day for speed on each moves. I made little modifications to it.
Here is an outline of my schedule..
Monday - Heavy day - Chest, Shoulders, Triceps & Abs
Tuesday - off
Wednesday - Heavy day - Legs, Back & Biceps
Thursday -off
Friday - Light day - Chest, Shoulders, Triceps & Abs
Saturday - Light day - Legs, Back & Biceps
Heavy day :
On heavy days i concentrate only on training heavy. My rep range is between 3-8. I concentrate only on the basics like Bench press, Push press, Deadlifts, Squats, BArbell curls & Lying triceps extensions on these days.I push upto 5 sets on the core lifts and use one isolation movement for a set or two to get the final pump in the muscle.
Light day :
On light days i just concentrate on getting 10 reps out of a movement in which i can max out 13-15 reps. This day is only for getting the muscle pumped and to hit the muscle from a different angle and to bring in some variety to the workout. The speed workout of the powerlifters also looks similar to this and they use the speed workouts to recover their nervous system damage imposed on the heavy days...
What is the result ?
My power is sky rocketing in all core lifts. My deadlifts jumped from my all time best of 200 to 220 for one rep max.
Here i attach two videos of my deadlifts recorded with a mobile on 2nd April 2008.
Let me see how long this powerlifting training takes me....
Saturday, April 5, 2008
Bodybuilding Science
What is HIT?
Workout frequency & Volume
Keep yourself on track – Time and moment
Mass, Mass, and More Mass
Water, Fats & Calories
The Rep Range
Weight training for women!!!
Maximum muscle gain
The Six Pack
Bed Time Meal
The Pre-contest Diet
FAQ's
The Bodybuilding Diet
Soy Protein - Good or Bad?
Heavy weight or light weight
The Green Tea
Superset For Super Growth
Workout frequency & Volume
Keep yourself on track – Time and moment
Mass, Mass, and More Mass
Water, Fats & Calories
The Rep Range
Weight training for women!!!
Maximum muscle gain
The Six Pack
Bed Time Meal
The Pre-contest Diet
FAQ's
The Bodybuilding Diet
Soy Protein - Good or Bad?
Heavy weight or light weight
The Green Tea
Superset For Super Growth
Featured Posts
Dorian Yates
I will be back
Bodybuilding Dictionary Of Terms
IBBF Senior Nationals - 47th Mr.India Meet held at Meerut
Powerlifting Style Workouts
Bodybuilder Alexander Fedorov
Bodybuilder Victor Martinez
Ephedrine and Ephedrine based stacks
FAQ's
Dorian Yates Magazine Cover Photos
Dorian Yates Workout Photos
Mr Olympia 2008
Bodybuilding Wallpaper Collection
I will be back
Bodybuilding Dictionary Of Terms
IBBF Senior Nationals - 47th Mr.India Meet held at Meerut
Powerlifting Style Workouts
Bodybuilder Alexander Fedorov
Bodybuilder Victor Martinez
Ephedrine and Ephedrine based stacks
FAQ's
Dorian Yates Magazine Cover Photos
Dorian Yates Workout Photos
Mr Olympia 2008
Bodybuilding Wallpaper Collection
Free Nutrition & Supplement e-books
Mr.TamilNadu 2008
Biglee at Mr.TamilNadu 2008
Free Training ebooks
Hidetada Yamagishi on the way to Iron Man Pro 2009
Mohtesham wins silver in World Body Building Championship
2009 IRONMAN PRO FINAL RESULTS
Young Dorian Yates Photo Collection
Jumping Lunges For Nice Butt Development
Dorian Yates - Flex Cover photos
Dorian Yates seminar Clip
Junior Mr India 2009
The Incredible Hulk - Lou Ferrigno
Frank Zane at 64
Barb Guerra - Fitness Unarmed
Flex Lewis Guest Posing at NPC
Superhuman : James Flex Lewis
Ronnie Coleman new 60 sec comercial
Hidetada Yamagishi in Europa Super Show 2009 - PreJudging
Europa Super Show 2009 - PreJudging
Europa Super Show 2009 - Results
Daniele Saccarecci in Europa Super show
Europa Super show 2009 Video
Pittsburg 202 Pro show
Eduardo Correa A Week Out From Pittsburg 202 Pro Show
Markus Ruhl Guest Posing at the Polish Championship (3 weeks out fron NY pro)
Dorian Yates In Bollywood
New York Pro 2009
Paco Mula - The 49 Years Young Prince Of Bodybuilding
Dennis James guest posing at NPC Southern Classic
Mr.TamilNadu 2008
Biglee at Mr.TamilNadu 2008
Free Training ebooks
Hidetada Yamagishi on the way to Iron Man Pro 2009
Mohtesham wins silver in World Body Building Championship
2009 IRONMAN PRO FINAL RESULTS
Young Dorian Yates Photo Collection
Jumping Lunges For Nice Butt Development
Dorian Yates - Flex Cover photos
Dorian Yates seminar Clip
Junior Mr India 2009
The Incredible Hulk - Lou Ferrigno
Frank Zane at 64
Barb Guerra - Fitness Unarmed
Flex Lewis Guest Posing at NPC
Superhuman : James Flex Lewis
Ronnie Coleman new 60 sec comercial
Hidetada Yamagishi in Europa Super Show 2009 - PreJudging
Europa Super Show 2009 - PreJudging
Europa Super Show 2009 - Results
Daniele Saccarecci in Europa Super show
Europa Super show 2009 Video
Pittsburg 202 Pro show
Eduardo Correa A Week Out From Pittsburg 202 Pro Show
Markus Ruhl Guest Posing at the Polish Championship (3 weeks out fron NY pro)
Dorian Yates In Bollywood
New York Pro 2009
Paco Mula - The 49 Years Young Prince Of Bodybuilding
Dennis James guest posing at NPC Southern Classic
Workouts
Pre-Exhaust - For Accelerated Growth
Drop Sets – For accelerated growth
Shut up and squat
Stiff legged deadlift – A more effective approach
Super heavy duty workout to develop lagging body-parts
Mass, Mass, and More Mass
Workout for beginners – PART 1
Workout for beginners – PART II
The Cardio Workout
How to reduce hip size
Broad shoulders
Home Workout and Diet for Women
3 Days Workout Split #1
3 Days Workout Split #2
3 Days Workout Split #3
Free Training ebooks
Jumping Lunges For Nice Butt Development
Circuit Training
My shoulder hurts when I bench press
Superset For Super Growth
5 x 5 Workout
Why i am not responding to the same workout routine
Articles
What is HIT?
Pre-Exhaust - For Accelerated Growth
Intelligent ways to loose fat
Drop Sets – For accelerated growth
Shut up and squat
Stiff legged deadlift – A more effective approach
Workout frequency & Volume
I will be back
Keep yourself on track – Time and moment
Super heavy duty workout to develop lagging body-parts
Mass, Mass, and More Mass
Water, Fats & Calories
Fat loss diet for all
The Rep Range
Weight training for women!!!
Maximum muscle gain
The Six Pack
Workout for beginners – PART 1
Workout for beginners – PART II
Bodybuilding Dictionary Of Terms
Bed Time Meal
IBBF Senior Nationals - 47th Mr.India Meet held at Meerut
Powerlifting Style Workouts
The Pre-contest Diet
The Cardio Workout
Ephedrine and Ephedrine based stacks
FAQ's
Dorian Yates Magazine Cover Photos
3 Days Workout Split #1
3 Days Workout Split #2
3 Days Workout Split #3
The Bodybuilding Diet
Mr Olympia 2008
Important bodybuilding lesson - Training prioritization
Soy Protein - Good or Bad?
Heavy weight or light weight
The Green Tea
Healthy eating
Dumbbells or Barbells
Circuit Training
Superset For Super Growth
5 x 5 Workout
Thursday, April 3, 2008
IBBF Senior Nationals - 47th Mr.India Meet held at Meerut
Suhas Khamkar 75 kg winner
Romi Singh 65 kg winner
Vitinder Pawar 85 Kg winner
Amit Chaowdhary 80 kg winner
Suryanarayanan 55 kg winner
Kumaranandam 60 kg winner
Jaya prakash 70 kg winner
Suryanarayanan (suri), Kumaranandam(kumar anna) & Jayaprakash(JP) are from my state of Tamil Nadu And are trained by and friends of My trainer MR.M.Arasu.
Congradulations to all winners. Specially to my State people.
| FINAL RESULTS | ||||
| 55KGS SIX FINALIST | ||||
| TK.No | NAME | Unit | PLACING | |
| 5 | ARUN SHOKEEN | DELHI | 2 | |
| 6 | HARISH | DELHI | 3 | |
| 8 | RUDRA MUNI.N | KARNATAKA | 5 | |
| 10 | SUNIL SAKPAL | MAHARASTRA | 4 | |
| 12 | KH. PRADEEP KUMAR | MANIPUR | 6 | |
| 14 | SURYANARAYANA | RAILWAY | 1 | |
| 60 KGS SIX FINALIST | ||||
| TK.No | NAME | Unit | PLACING | |
| 25 | PAWAN KUMAR | ASSAM | 5 | |
| 28 | GOPAL BORU | CHANDIGARH | 3 | |
| 36 | ANOOP PREM KUMAR | KERALA | 2 | |
| 39 | MANISH SASANE | MAHARASTRA | 6 | |
| 41 | KUMARANANDAN | RAILWAY | 1 | |
| 44 | M. KOTHANDARAMAN | TAMIL NADU | 4 | |
| 65 KGS SIX FINALIST | ||||
| TK.No | NAME | Unit | PLACING | |
| 82 | HEERA LAL | PUNJAB | 2 | |
| 83 | DALJIT SINGH | PUNJAB | 3 | |
| 84 | S.KOTESWARA RAO | RAILWAY | 4 | |
| 85 | K.BALAMURUGAN | RAILWAY | 5 | |
| 86 | ROMI SINGH | SERVICES | 1 | |
| 87 | R. MURALI | SERVICES | 6 | |
| 70 KGS SIX FINALIST | ||||
| TK.No | NAME | Unit | PLACING | |
| 119 | VIJAY MORE | MAHARASTRA | 6 | |
| 123 | RAJ KISHORE NAYAK | ORISSA | 3 | |
| 124 | BIHARI LAL | PUNJAB | 4 | |
| 125 | V. JAI PRAKASH | RAILWAY | 1 | |
| 126 | P.R. REBINSON | SERVICES | 2 | |
| 129 | T. MEENAKSHI SUNDARAM | TAMIL NADU | 5 | |
| 75 KGS SIX FINALIST | ||||
| TK.No | NAME | Unit | PLACING | |
| 142 | BORUN YUNAM | CRPF | 2 | |
| 158 | PARVESH KUMAR | PUNJAB | 3 | |
| 159 | SUHAS KHAMAKAR | RAILWAY | 1 | |
| 163 | E.G. BYJU | SERVICES | 6 | |
| 164 177 | MAHESWARAN | SERVICES | 5 | |
| VIJAY BAHADUR | UP | 4 | ||
| 80 KGS FIVE FINALIST | ||||
| TK.No | NAME | Unit | PLACING | |
| 187 | Y. PAKPA | CRPF | 6 | |
| 188 | A. MOMOTOMBA | CRPF | 5 | |
| 202 | SUDESH PAWAR | PUNJAB | 3 | |
| 203 | A.K. RARI | RAILWAY | 4 | |
| 205 | ARUN | SERVICES | 2 | |
| 210 | AMIT CHAWDHARY | U.P | 1 | |
| 85 KGS SIX FINALIST | ||||
| TK.No | NAME | Unit | PLACING | |
| 220 | TANVEER | DELHI | 2 | |
| 229 | PRASAD KUMAR | SERVICES | 3 | |
| 230 | PAWAN KUMAR | SERVICES | 4 | |
| 233 | N. PRAKASH | TAMIL NADU | 6 | |
| 235 | TEJENDER SINGH | UTTARAKHAND | 5 | |
| 236 | VITENDRA PAWAR | U.P | 1 | |
| 90 KGS SIX FINALIST | ||||
| TK.No | NAME | Unit | PLACING | |
| 248 | JAGDEEP SINGH | PUNJAB | 4 | |
| 249 | JAGADISH KUMAR | PUNJAB | 6 | |
| 250 | REX VERGIS | RAILWAY | 1 | |
| 251 | RAJENDRAN | SERVICES | 2 | |
| 252 | SUNIL KUMAR | SERVICES | 3 | |
| 254 | V. JAYAKUMAR | TAMIL NADU | 5 | |
| 100 KGS SIX FINALIST | ||||
| TK.No | NAME | Unit | PLACING | |
| 268 | M.R. SATEESH | KERALA | 6 | |
| 269 | M. JAYA PRAKASH | MP | 5 | |
| 270 | NARINDER SINGH | PUNJAB | 4 | |
| 274 | MURALI KUMAR | SERVICES | 1 | |
| 275 | KAMARAJ | SERVICES | 2 | |
| 276 | SAMEER | RAILWAY | 3 | |
| +100 KGS SIX FINALIST | ||||
| TK.No | NAME | Unit | PLACING | |
| 281 | V. ROJESH | ASSAAM | 1 | |
| 282 | VIJAY BARADWAJ | CRPF | 6 | |
| 286 | JAGJIT SINGH | PUNJAB | 4 | |
| 287 | VIRENDRA SINGH | UP | 2 | |
| 288 | SHYAM SHARMA | RAILWAY | 3 | |
| 289 | M.S. VINOD | RAILWAY | 5 | |
| WOMEN FITNESS CHAMPIONSHIPS | ||||
| Below 5’3’’ | ||||
| TK.No | NAME | Unit | PLACING | |
| RAJWINDER KUMARI | PUNJAB | 1 | ||
| POOJA | MANIPUR | 2 | ||
| After 5’.3’’ | ||||
| TK.No | NAME | Unit | PLACING | |
| JYOTISINI DEVI | MANIPUR | 1 | ||
| MANPREET KAUR | PUNJAB | 2 | ||
| Overall Mr. India 2008 - VITINDER KUMAR PAWAR. UP | ||||
| Over all Ms. Fitness 2008 - JYOTISINI DEVI MANIPUR | ||||
| Team Champions | ||||
| 1st. RAILWAYS | ||||
| 2nd SERVICIS | ||||
| 3RDPUNJAB | ||||
Tuesday, April 1, 2008
Bed Time Meal
Most of you know about proper nutrition, nutrition ratios and nutrition throughout the day, but what do you eat before bed? Common sense suggests that we should consume a meal with a balance of complex carbs, protein and a little fats. This would be adequate at this time, but I will be telling you a bit more than that. I will explain precisely what you should be eating before bed.
Bed time meal is as important as any other meal of the day. So here is what you should do. At this time you have to consume slow carbs, fibrous carbs, casein protein and even healthy fats. We all know that EFA’s play a very vital role in our day to day activities and should never be neglected. Taking a little of EFA’s will help you to increase the hormonal balance in the body.
At bed time you can consume something like cottage cheese, peanut butter, milk, and any type of vegetable. You can even consume some complex carbs, but stay cautious not to eat too much of them as an insulin spike is the most undesirable thing you need before bed. In simple words, carbohydrates are the main energy source for our body and we won’t be burning much while we sleep and so it is desirable not to take a lot of them before bed.
And of course you should be avoiding fattening and sugary foods at this time. Anyways if you are a bodybuilder you should be limiting these.
Avoid caffeinated food at this time. It is a world known fact that caffeine keeps you from getting a good sleep.
All these guidelines are ok. But the toughest part is keeping the food intake low at night. Most of the people sleep late at night and they feel bored at night. Sometimes they feel that eating is the only thing left to do. Keep yourself occupied and make sure that you are in control of what you are eating. Read a book, watch tv, listen to music and the options goes on and on, just see to it that you don’t eat what you shouldn’t be eating at this time.
All the best...
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