Basic Nutrients

nutrient, nutrition, carbohydrate, lipide, fat, oil, protein, macro, food

What’s up ? This is THE stephane ANDRE. With my training, I’m interested in nutrition to stay in shape. I read some advices from Arnold Schwarzenegger and I learned some good stuff.

There are 3 basics nutrients called macronutrients :

Protein

A protein is made of different amino acids to provide the materials constituting the muscle tissue. A protein is also a component used in all body organs such as tendons, bones, skin structure and other bodily functions because all enzymes are proteins.

Carbohydrates

Carbohydrates are fuel for energy. They’re made of different molecules more or less complex than those of sugar or starch.

Fats

Fats or oils contain the densest energy reserves.

Water

Water is an essential element. It make up about 72% of the muscle and most bodybuilders drink several liters of water a day.

There are several nutrients called micronutrients :

nutrient, nutrition, food, vitamin, mineral, fruit, vegetable, micro

Vitamins

Vitamins are essential chemical elements that allow several biochemical reactions.

Minerals

Minerals are essential for many vital functions of the body.

Essential amino acids

Amino acids are part of the protein that we receive from food.

Essential fatty acids

Essential acids are elements that we receive from plants or fish oils.

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-Steph

P.S. If you’re in Miami and you like Caribbean food, go to my cousin’s bistro to eat Haitian food, click here .

Needs Of Bodybuilders

bodybuilder, bodybuiling, food, nutrition, ronnie, coleman,

What’s up ? This is THE stephane ANDRE. With my training, I’m interested in nutrition to stay in shape. I read a Arnold Schwarzenegger’s book « Encyclopedia of Modern Bodybuilding » and I learned some good stuff.

Bodybuilders are unique athletes in the demands they have with their body. They want a maximum of muscle mass and a minimum of fat at the same time. For football, strongman or weightlifter athletes, they have a workout program to maximize the size and strength of the musles without worrying about reducing bodyfat. For boxing, wrestling or gymnastics athletes, they have a workout program that has allowed them to lose fat to be lean without really needing a diet to reduce bodyfat.

For bodybuilding competitions, bodybuilders must achieve a bodyfat level of 15-18% for women and 5-8% for men.

To learn constantly

bodybuilder, bodybuiling, food, nutrition, nutritionist, science

Bodybuilders have a small margin of error. They eat enough calories to grow muscles and they must be able to reduce their bodyfat by losing the minimum amount of muscle to be shredded. They can use aerobic exercise to burn the extra calories but it doesn’t have to deteriorate the strength training.

Bodybuidlers need to control calories by being careful to have enough protein to build and maintain muscles. Nutrition is complex and this science has a constant evolution. That’s why nutritionists teach us new things every day.

Fortunately, there are basic principles of nutrition that are implanted and mastering these fundamentals is essential for a bodybuilder to fully utilize his/her genetic potential for his/her physical development.

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-Steph

P.S. If you’re in Miami and you like Caribbean food, go to my cousin’s bistro to eat Haitian food, click here .

Nutrition

nutrition, food, energy, diet, metabolism, nutrient, calorie,

What’s up ? This is THE stephane ANDRE. With my training, I’m interested in nutrition to stay in shape. I read a Arnold Schwarzenegger’s book « Encyclopedia of Modern Bodybuilding » and I learned some good stuff.

Training stimulate muscle growth. To have an effective training, it’s necessary that your body has the sufficient amount of energy and enough raw materials. The role of nutrition is to carry this energy and these raw materials.

The function of nutrition is to learn how to stay lean, mean and muscular. With nutrition we learn how much food to eat in order to have the best results possible. This allows you to study the basic nutrients and calculate the amount you need. This also includes studying protein, vitamin, mineral and other supplements.

Learning nutrition allows you to be more muscular. It improves your health and improves your immune system to be able to do all your training sessions without being sick (cold for example). Good nutrition has other advantages, such as improving our recovery after training with very heavyweights, having a beautiful healthy skin, having excellent internal organs and the list is long.

Precious

precious, value, priceless, worth, rare,

For a bodybuilder, the basic of nutrition are as precious as the basic principles of training. Exercices requires energy and the amount of nutrients you eat is essential to having the body you want.

During the Arnold Classic, athletes are interviewed after their appearance on stage. At the question « What do you feel was the most important factor that helped you get in such tremendous shape for this contest ? », athletes don’t respond that it’s thanks to bench press, squat or muscle isolation. In the majortiy of cases, they explain that they improve their nutrition or their supplement to gain muscle, lose fat and be able to train with maximum energy until the competition’s day.

It’s important to say that advance in nutrition and supplements are the main reason why we’re seeing athletes with this excellent level today. Attention, progress has improved the training with the years but training has not been revolutionized as nutrition. Training and nutrition are complementary because it’s impossible to create a champion only with good nutrition. It’s essential that athletes have an intensive training, a good mental attitude and a good knowledge of nutrition.

In the past, bodybuilders approached nutrition on instinct, seat-of-the-pants basis. In a first phase, they were building muscle and getting big, but not really ripped. In a second phase, they were getting thinner (like Harnold Poole or Vince Gironda) but they were getting small. They hadn’t found the trick yet to stay big and getting ripped at the same time.

Nutrition’s fundamental are quite simple. In fact, I can’t say that it’s simple because each body is unique. It’s important to study these basic principles to apply them to your training, to understand the needs of your body and to see how your body reacts to different diets to gain or lose weight. There is always this instinctive aspect but with this nutritive knowledge, it’s easier to adjust the quantity to have the body that you want.

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-Steph

P.S. If you’re in Miami and you like Caribbean food, go to my cousin’s bistro to eat Haitian food, click here.

Manage Your Protein

protein food

What’s up ? This is THE stephane ANDRE !!! I watched a Jamcore DZ’s video  and I learned some good stuff.

I write this article about nutrition because when I started to seriously lift weights to build muscles, I didn’t know what to eat. There was a lot of people around me with impressive bodies but their muscle weren’t visible. So the problem I had was that when I ate too much, I had a big belly with swollen skin because of water. And when I ate a little, I didn’t have the energy to train in the gym.

Speaking with a bodybuilder, he explained me the basics of nutrition to have an athlete’s body or bodybuilder’s body but he told me that I should always continue to learn new scientific studies to be up to date.

To build good quality muscle, you have to eat healthy foods. These healthy foods are in the form of protein carbohydrate and lipids. The reason why it’s necessary to eat protein is because muscle is protein. If you cut your arm in 2 parts and you analyze inside, you’ll see that the muscle is made of protein, which means that the muscle is meat.

Here are the main sources of protein :

  • Beef

  • Chicken

  • Egg

  • Fish

  • Dairy products

  • Soy

  • Lentil

The nutritional quality source of these foods depends on whether they’re organic or not.

Protein is amino acids. Human body is composed of 80% amino acids. Your muscles, your skin, your bones, your hair are composed of amino acids. Each amino acid has an important role in the body. There are several amino acids like BCAA, glutamine, arginine, etc. I will write an article about amino acids.

To build muscle in our body, we need BCAA, especially leucine. Leucine’s role is to stimulate the synthesis of the protein that is responsible for muscle growth.

Consumption

protein healthy food plate

There are variations in protein consumption because each is different, each has a different goal and each has a different level of training (beginner, intermediate and advanced). Advanced level people are people who do amateur or pro competitions. There is the bulking phase and cutting phase.

We will use an example with a person who weighs 85kg.

Bulking

To bulk, you consume 1.5 to 2.5 gr per kg of bodyweight. For a beginner, it will be 1.5gr of protein. So the weight (85kg) multiply after 1.5gr then 1.5 x 85 = 127.5 gr of protein per day. For an advanced, it will be 2.5gr of protein. So 2.5 x 85 = 212.5 gr of protein per day.

Cutting

To cut, you consume 2 to 2.7 gr per kg of bodyweight. We lightly increase proteins and lipids to compensate for the reduction of carbohydrates to avoid losing too much muscle mass. For a beginner, it will be 2gr of protein. So the weight (85kg) multiply after 2 gr then 2 x 85 = 170 gr of protein per day. For an advanced, it will be 2.7gr of protein. So 2.7 x 85 = 229.5gr of protein per day.

With these results, you’ll organize 3-5 meals a day with about 30-35 gr of protein per meal. But beware, these meals should be balanced against carbohydrate and lipids.

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-Steph

P.S. If you’re in Miami and you like Caribbean food, go to my cousin’s bistro to eat Haitian food, click here.

Create Frequently Content Boost Your Business

create content

I watched an Olivier Roland’s video  and I learned good stuff.

Here are the benefits of creating content frequently.

Share techniques

share

I like to share the techniques, tactics and methods that I tested and worked for me and for others. As an athlete, I like to see my potential’s extent, I like to win and I like to see people around me win. It’s always frustrating to see someone who has a talent and isn’t fighting to realize their dream.

Often when I discover something in a book or someone shows me a technique that I test and that works, I want to say to the world « Look this technique works, try it right now ». That’s why I created my blog.

Challenges

I watched a The Family‘s video  (I wrote an article about it Part 1 , Part 2 and Part 3). I decided to publish 5 articles per week for several reasons :

As an athlete, I like to push my limits. Posting 5 articles per week has forced me to find themes that fascinate me so I can enjoy learning new things and writing articles about it. Every day, I’m looking for new things. There are articles I write and don’t published because I realize that it doesn’t fit my vision.

At the beginning of my blog, you can see that I write articles to introduce some bodybuilders and I stopped doing that because I decided not to talk about athletes using steroids. With challenges, it allows me to refine the vision of my blog and my failures are part of the learning process.

Frequency

frequency publication

From, 2014 to 2015, I published 1-2 articles per week. Toward the end of 2015, I watched a video about a 30-day challenge. After watching this video, I decided to write 5 articles a week for 30 days and after published 1-2 articles a week. During the 30 day challenge, it was difficult for me to write articles (find subjects and find the time to write texts) but my blog’s traffic seriously increased. When I took the rhythm of 1-2 articles a week, I felt less stressed because I had less pressure but my blog’s traffic of my blog had decreased.

I started to get frustrated because one of the important things for a blog is to have traffic. So, I started again this challenge of 5 articles per week during 30 days by writing only on topics where I have fun. My blog’s traffic increased like the first time. Frankly, it’s cool because I know that with this frequency, I can reach more people. And that allows me to develop my business. Yes, it’s possible to bring value to the world by bringing value to yourself, thus making money. Both are compatible.

Today, I have prospects and clients coming from my blog. People read my articles, it’s free and then they send me emails or messages with social media to find out if I can solve one of their problem.

Learn

With this frequency of publication, 5 articles per week, it allows me to accelerate my learning curve. You can see the difference of writing between my first articles and my last articles. I improved my writing style. All that, it took me a long time and I know that I have a lot of things to improve. And I also learned that success is something that builds little by little. There is no success in 3 months or 1 year. Success is a thing in the long run. You learn to make the difference between lies and truths to have a healthy life in all areas.

For 1-2 years, you can see I’m learning to make videos on Instagram and Snapchat. I make 5 videos a week. Since about 6 months, I make an audio file (podcast) on my old exercise articles. In this audio file, I read the article so that you can have the information in a passive way. You can listen to my audio file while driving, working instead of listening to music. Making videos and podcasts are things I learn to do for my blog.

Have fun

have fun

Sharing content frequently no matter the format, text, audio, video, it’s something that I do with fun. People are asking me how do I keep doing this for years. The answer is that I have fun when I do that. It’s like when I train or dance Cuban salsa. When I do that, I have fun and if I can learn something to improve myself, I do it.

I know there are people who create content to make money quickly but it doesn’t happen that way. You need to do this for 3-5 years for free to build your reputation and then you can afford to make money. That’s why it’s important to have fun when you do that because the difficulties come, you see them from a different angle. There is no cheat code so have fun.

Share this article if you think it can help someone you know. Thank you.

-Steph

The Reasons For An Asymmetric Body (Part 2)

asymmetical body

I watched a Jamcore DZ’s video  and I learned good stuff.

If you didn’t read the Part 1, click here .

When it’s a real weak point, the only thing you can do is to be persistent and patient. For this, it’s important that you learn to isolate and feel the muscle’s sensation.

Learning to isolate muscle involves 2 things :

brain muscle connection

  1. Intermuscular competition. Sincerely, 95 % of people do exercises don’t isolate and don’t feel their muscles. It’s not their fault, there are people who learn it intuitively. When you learn to use it with the « magic touch » technique, you’ll evolve much better and discover the real bodybuilding (the fake bodybuilding is to have the biggest muscles in the world).

    Intermuscular competition is to work a muscle but in fact, it’s the dominant muscle that works more than the muscle targeted by the exercise. For example, bench press targets chest but it’s shoulders and arms that work more than chest. Biceps curls target biceps but it’s forearms work more than biceps. Squat target quadriceps/hamstrings but it’s glutes work more than quadriceps/hamstrings. Intermuscular competition is the inability to isolate and work (feel) the muscle you should be working on.

    2. Engine program. The engine program is to connect your brain to your muscle. When you do an exercise, you leave a piece of memory in your brain, a piece of memory in your muscle and a piece of memory in your nervous system (the nerves in your muscle). When these 3 pieces of memory connect, this is the engine program. This is the brain-muscle connection. But beware, when you do an exercise with a poor execution, you do this exercise in « intermuscular » mode and repeating this exercise with a poor execution, you’ll create and improve a defective engine program. If you do an exercise with a good execution, you will create and improve a correct engine program.

Solution

solution

  1. Be more aware of intermuscular competition. That means you learn to isolate and feel the muscle you want to work. You need to be patient because it’s a skill that comes with time. Changing work angles for an exercise allows you to feel your muscle differently.

  2. Learn to isolate your muscle to improve your engine program. As you know now, during an exercise you create a piece of memory in your brain, muscle and nervous system.

  3. Discovers muscle contraction. You need to use an middle weight to discover the muscle contraction. It’s impossible to discover this with a heavy weight because, in this situation, you’re only focused on doing as many reps as possible. With a middle weight, you can focus on feeling your muscle because it’s a weight you can manage

  4. Learn how to transfer sensations. When you feel that your muscle doesn’t really work, corrects the movement’s execution to have the sensation on the muscle you want to work.

Execution, execution, execution. You need to practice as much as possible to improve your brain-muscle connection. This is the best way to evolve but I warn you, you need to be patient because it takes time. This is not something you learn in 12 weeks.

It’s also important that you organize your training program intelligently in the week. For exemple, don’t work your biceps 2 days in the row because your biceps need to rest. Organize the training of your muscle groups so that it doesn’t interfere in the recovery. For example, one day you train your legs and the next day you run. In this situation, you don’t help your legs to recover.

All former professional bodybuilders (who talk about this) say that steroids don’s help as much as the media make believe. Steroids only help to recover. Watch this Rich Piana’s video.

Personally, I don’s like steroids and I don’t advise you to use this. That is my position and I will repeat it again.

Now, it’s your turn. Start to learn to feel your muscles to improve your body. And the most important, be patient because it take time.

Share this article if you think it can help someone you know. Thank you.

-Steph

The Reasons For An Asymmetric Body (Part 1)

asymmetircal body

I watched a Jamcore DZ’s video  and I learned good stuff.

When I look in the mirror, I see that my right biceps is bigger than my left biceps. And I also see that my left calf is bigger than my right calf. I think you too, you have weak points and an asymmetrical body like me.

I tried several technique to clear the weak point of my left biceps by doing more reps or lifting heavier with my left arm. But it didn’t work as I thought and I realized that there were even more factors that caused my asymmetrical body.

You have to know that there are real weak points and false weak points. And yes, there are 2 type of weak points.

Past sports

sports

These are the sports that you have done regularly before you train seriously at the gym. For exemple, I played soccer for 2-3 years so I developed a lot of my legs and calves. I have been doing karate, kung-fu and taekwondo for years (I have more than 15 years of martial art) so I developed a lot my back, my arms, chest and my abs. My past sports allows me to develop all these muscles (calves, legs, back, arms, chest and abs) even more easily.

Now I’m going to tell you about the difference between a real weak points and a false weak points. In my case, I have nice abs, nice, chest. My arms are correct (I have one arm bigger that the other) and my legs are correct (I have one leg bigger than the other).

For example, a soccer player or a cyclist will use his/her legs and calves more often. A boxer will use his/her arms, back and abs more often. This shows that the past sports is important in muscle development because people developed more rapidly the upper body’s muscles rather the lower body muscles or the reverse.

So don’t worry because absolutely everyone has an asymmetric body (if you know a person who has a 100 % symmetrical body, attention, it’s a robot).

Genetic

genetic

It’s the moment to go to the higher level. Now, you understood that there are people who can easily develop the upper body’s muscles rather that the lower body’s muscles or the reverse. In both case, there is the same problem : an asymmetry.

We’re human beings, we are not perfect and that is normal. Professional bodybuilders also have an asymmetric body like you. It’s for everyone like that. When we look at the mirror, we have a more developed part than the other.

Here are the causes.

Bone

bone

Because of your bones, there is one side of you body that can lift easily heavier weights that the other. So the side muscles that can lift easily heavier develop faster.

A) clavicle length

We all have a longer clavicle than the other. Take you time, check the length of your clavicles, you will be surprised. When the clavicle is longer, this affects the leverage when you lift weights. This means that it boost your strength and your muscular growth.

But, there is a solution to avoid that there is a big difference between the 2 sides. It’s learning to isolate and feel your muscle. I use a technique called « magic touch ». Before doing a set, I touch with my fingers the muscle that I have to work. This allows me to be focus and stay focus on muscle sensations. This is to create the connection between my brain and my muscle.

This is why it’s important to take light weights to learn how to perform a movement to learn the muscles sensations. For example, bench press. There are people who use too much shoulders when the arms are straight. Bench press is an exercice to work mainly chest and not shoulders. So pay attention to your muscles sensation when you to an exercise and adjust.

B) Short and long muscles

This is really a genetic case. There are people with short muscles or long muscle. Take as an example a short biceps and a long biceps.

A short biceps responds slowly to training because the muscles is less close to insertion with the joint.

A long biceps respond quickly to the training because the muscle is closer to insertion with the joint.

As you can see, there are some similarities with the clavicle’s length. When the muscle is long, it’s easier to develop the muscle.

This is something you can’t change and doing an operation to lengthen your muscle is useless. It’s your genetics that decides whether your muscles are short or long.

dorian yates

Wait, it’s not over yet, there’s still plenty of other things in the genetics that influence muscle development. In your training, you can use several techniques to stimulate your muscle fibers like « High Intensity Training » . Dorian Yates (6x Mr. Olympia), used this technique during his career as a professional bodybuilder. This technique stimulates muscle fibers even more that hypertrophy .

There is also nerve genetics. It’s the ability to isolate and feel the muscle you’re working on. It’s an ability that improves only with experience and time.

Here is the end of the Part 1. The Part 2 comes soon.

Share this article if you think it can help someone you know. Thank you.

-Steph