Manage Your Carbohydrate

carbohydrate source food

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

If you want to learn how to manage your protein, click here and for amino acids, click here.

Carbohydrates are the main source of energy for the body. It’s true that we can have energy with proteins and lipids but they provide less quantity of energy.

To put it simply, when you eat carbohyrates, they turn into glucose and then into glycogen. To better understand, I’ll take the example of a gasoline tank. Imagine that the tank is a muscle and that the gasoline is glycogen. Gasoline in the tank helps move the car and glycogen in the muscle helps move your body.

This glycogen is shared in many places in your body : 80% in your muscles, 14% in your liver and 6% in your blood.

Carbohydrate type

 

Most people know 2 types of carbohydrates, slow carbohydrates and simple carbohydrates. There is a 3rd type, it’s fibrous carbohydrate and unfortunately many people neglect them.

Slow carbohydrates :

  • Whole wheat bread / white bread (refined carbohydrate)

  • Whole wheat rice / white rice (refined carbohydrate)

  • Oatmeal

  • Cereals (muelsi is excellent because there are often lipids and carbohydrates that are added like nuts, raisins, etc. ).

  • Sweet potato / potato

  • Whole wheat pasta / white pasta (refined carbohydrate)

  • Kinoa

  • Couscous

Simple carbohydrates :

  • Fruit (fructose)

  • Honey

  • Dextrose

  • Maltodextrin

  • Lactose (it’s sugar in the milk)

  • Cluster dextrin (it’s perfect during your training session because it has a low glycemic index).

Fibrous carbohydrates (vitamin, fiber et minerals) :

  • Vegetables (aspargus, carrot, cauliflower, salad, etc)

Carbohydrate, insulin and insulin spike

insulin spike blood sugar

There is a special relationship between carbohydrates and insulin. When you eat carbohydrates, they turn into glucose, which is a type of sugar, and then glucose is turned into glycogen. Glucose is managed by insulin. Insulin is a hormone created by the pancreas. The insulin’s role is to manage the sugar’s level in the blood. This avoids having too much sugar in the blood (hyperglycemia) or not enough sugar in the blood (hypoglycemia).

The problem is that the majority of people eat any type of carbohydrate anyway and they may quickly get a lot of fat. It’s important to understand that each carbohydrate has a different gylcemic index and this glycemic index will cause different insulin spikes.

Glycemic index

A glycemic index indicates how quickly carbohydrates become glucose in the blood. It’s for this reason that it’s recommended to eat carbohydrate with a low glycemic index rather than those with a high glycemic index.

Carbohydrates with low glycemic index  :

  • Sweet potato

  • Oatmeal

  • Kinoa

  • Sugar free fruit juice

  • Whole wheat rice

  • Whole wheat bread

  • Whole wheat pasta

  • Fruits (apple, orange, cherry, pear, apricot)

  • Cluster dextrin (for your training session)

 

Carbohydrate with high glycemic index :

  • Potato

  • Couscous

  • Table sugar

  • White rice

  • White bread

  • White pasta

  • Cereal (Kellog, Nestle, etc.)

  • Dextrose

  • Sweet drink (soda)

  • Fruit (melon, watermelon)

Here is an exemple of low glycemic index carbohydrates to eat. For high glycemic carbohydrates, it’s recommended to eat them in moderation because if you eat them in large quantities, after several years, you have the risk to becoming diabetic or having other health problems.

Consumption

Always take into consideration your bodyweight and your training’s intensity. There 2 bad situations :

  1. Have a not very intense training and eat too much carbohydrates, which results in having too much fat in the body.

  2. Have intense training and eat a little carbohydrate, which results in being weak.

Take for example :

  • A man who weighs 85kg and is a beginner. In this case, it’s recommended to start with 3.5gr per kilo of bodyweight so 3.5 x 85 = 297.5gr of carbohydrates to eat a day.

  • A man who weighs 85kg and who is advanced or pro. In this case, it’s 5gr per kilo of bodyweight so 5 x 85 = 425gr of carbohydrates to eat a day. As an advanced person, the training sessions are really intense, that’s why you need this amount of energy.

  • A man who weighs 85kg and who wants to be shredded. Let things be clear, it’s being shredded and not losing weight. In this case is between 1.2 ans 2.5gr per kilo of bodyweight so it’s between 102 and 212.5gr of carbohydrates to eat per day.

The carbohydrates amount to eat is to be divided into 4-5 meals a day for ease of digestion. Each meal is balanced in carbohydrates, proteins and lipids.

To be shredded

shredded lean lose weight vs versus

Let things be clear, be shredded isn’t a weight loss. In this situation, leptin must be taken into consideration. Leptin is a hormone that regulates your appetite. When you start to lower your glucides, leptin will aslo decrease and you’ll be hungry. These feelings of hunger are created because of ghrelin. Ghrelin is a hormone called « hormone hunger » because it stimulates the appetite. Ghrelin also affects your insulin and testosterone.

This means that people who too quicly decrease their carbohydrates will fail because the lack of energy will be too brutal. The feeing of hunger will be too intense because the body has not had time to get used to the new diet. This is where nutrition is out of control.

Never reduce carbohydrate to 0. The people who do that, make a diet ketogenic and you have to master this type of diet. The professional bodybuilder is doing this diet for 4 weeks, but they can do that because of chemical aid (steroids) and they have a dietician. The problem is that those who aren’t professional athletes and who are on a ketogenic diet do that because someone told them it was good. That’s why in the gyms there are people who lose consciousness because they don’t have enough energy. You need 50 to 130 grams of carbohydrates, just for your brain, it’s not a simple diet to lose weight.

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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.

Hamstring Stretching

hamstring stretching

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Standing in support on one leg with your knee slightly bend. Your other leg stretched with your forefoot in flexion :

  • Your hands on your thighs with your back slightly arched. Slowly tilt your torso forward and focus on the feeling of stretching to the back of your thigh. The tilting is done at the level of the pelvis.

  • Hold this position for about 20 seconds and return slowly to the starting position.

This exercise stretches all the hamstrings muscle , adductor magnus, gastrocnemius, soleus and a little bit gluteus maximus.

Variant

hamstring stretching bench

Standing in support on one leg. Your other leg stretched out on a bench :

  • Your hands on your thighs with your back slightly arched. Slowly tilt your torso forward and focus on the feeling of stretching to the back of your thigh. The tilting is done at the level of the pelvis.

  • Hold this position for about 20 seconds and return slowly to the starting position.

To have a better feeling of streching, it’s possible to relax the calf’s muscle of the leg on the bench with the foot in extension.

Attention

In bodybuiding/fitness, stretching movements have the function of equalizing the tensions of the muscles fibers inside the muscle and limiting the risk of injury.

By using heavyweight, if the muscle fiber tension inside a muscle isn’t homogeneous, it’s the most tense fibers that will tear.

It’s for this reason that it’s advisable to do stretching exercise specific to the muscular group worked at the beginning of the session and between the warm-up sets.

Stretching exercises are always done gently and moderately to preserve the joints and avoid excessive ligamentous stretching which could destabilize the joints and create inflammatory pathologies.

Note

To avoid squat and deadlift injuries, it’s necessary to do stretching exercises at the beginning of the session and between warm-up sets.

hamstring stretching

During tilting of the pelvis forward (anteversion), the hamstrings are stretched.

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-Steph

Tear Of Hamstring Muscle

hamstring muscle anatomy tear

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

In bodybuilding, tears of hamstring muscles are common. This often happens during squat when the torso is too much inclined. All hamstrings muscles (except biceps femoris short head) are extremely stretched and squeeze strongly to straighten the pelvis. Precisely at this point, there may be a muscle tear in the upper or middle part of this muscle group.

It’s possible that the tear of hamstring muscle occur with machine (leg curl). There may be a muscle tear with a heavy weight at the beggining of the movement when legs stretched and muscles stretched.

Usually, tears of the muscular fibers of hamstrings are small and not serious (it’s rare to see a major muscle tear or tendon disinsertion) but these tears are always painful and causes complications.

Indeed, often after a tear on this muscle group, there is a fibrous scar that causes a painful and disabling rubbing for sport practices. And it’s important to note that this scar isn’t elastic and can tear again during an intense effort.

Tip to avoid hamstring tears

To avoid theses muscle tears during squat or deadlift, it’s important to make specific stretching movements for hamstrings, before or between sets.

There are also other exercise like « Good-morning », stiff-legged deadlift or Romanian deadlift which helps because of their combined actions of muscle building and stretching.

After a tear of hamstrings

To avoid having a fibrous scar, it’s necessary to do a re-education a week after the tear. It’s important to do stretching exercises for the back of the thigh slowly. This allows you to stretch the injured muscles and to soften the scar so that it doesn’t tear when you start again the training.

feedback of hamstrings muscles

hamstring muscle anatomy tear pelvis

In modern societies, we sit for several hours. This can create in some people a feedback of hamstrings muscles. This muscles retraction of the back of the thigh puts the pelvis in retroversion and this creates a bad position of the spine.

This poor position of the spine causes the natural curvature of the spine to be lost over time. This results in poor posture, flat buttocks and round back that can trigger spinal pathologies.

To limit this feedback of hamstrings muscles, it’s recommended to do exercises that have a combined action of muscle strengthening and stretching at the back of the thigh as the « Good-morning », stiff-legged deadllift and Romanian deadlift. Then after this exercise session, it’s advisable to do some sets of stretching for hamstrings.

Action of hamstrings at squat

hamstring muscle anatomy tear squat

During squat, hamstring muscles squeeze to straighten the pelvis. This prevents the torso (in this phase the torso is bound to the pelvis by the contraction of the abs and lumbar) from bending too much forward.

hamstring muscle anatomy tear

Note

Fibrous scars can also be treated in parallel by a physiotherapist with manual or mechanical massages to soften the lesion.

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-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.

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-Steph

How To Do Back Lat Pulldowns

back lat pulldowns

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Sitting face to the machine with your thighs under pads. You take the bar with a pronated grip and a very wide grip:

  • Inhale and pull the bar until your neck by bringing your elbows along your body.

  • Exhale at the end of your movement

This exercise works your latissimus dorsi (exterior and lower fibers) and teres major. This exercise works a little bit the forearm flexor muscles, (biceps, brachialis, and brachioradialis), rhomboid and lower trapezius.

This exercise allows you to develop your back’s width and it is excellent for beginners to develop the strength to do chin-ups.

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

-Steph

Lat Pulldowns

lat pulldowns

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Sitting in front of the machine with your legs rigged. Take the bar with a pronated grip and your hands very apart:

  • Inhale and pull the bar down to your upper chest by pulling out your chest and bringing your elbows back.

  • Exhale at the end of the movement

This exercise works the superior and central fibers of the latissimus dorsi, teres major and a little bit the trapezius (middle and inferior portions), rhomboids, biceps, brachialis, and pectoralis major.

This exercise is excellent for developing back in thickness.

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

-Steph

Mass Or Weight Gainers Are Useless

mass weight gainer

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

Mass or weight gainers are visual scams. Here the reason. You think you gain muscle because you bulk up but the truth is that you gain water and fat.

Why

why

Dose

Gainer’s dose are huge, it’s between 170gr and 250gr of powder. 250 gr of powder in water, it’s too weird !?! Let’s look at the powder’s composition. There is maltodextrin, the cheapest sugar in the business. Take it before, during and after the training session with dextrose is good to recover and recharge your glycogen stock. The problem is when you take gainer outside the training phase, you gain fat.

If you’re an endomorph, someone who gains easily fat, you’ll not improve your body, you’ll worsen your situation.

Compositon

Most gainers have between 46 % and 66 % of maltodextrin. Some even 80gr per dose ! It’s crazy.

Most people think they’ll gain muscle with this kind of product. They go in a shop, the seller their advice this and it’s gone. The truth is that you have to educate yourself, eat healthy, be focused on training and have patience. It takes several years to have muscle mass of good quality.

There is also a mix of whey protein. Thus, casein, concentrate, isolate and a little be hydrolysate to make people believe that the gainer is good quality. There is also creatine and the disadvantage of creatine is that it makes you retain water. That means when you think you gain muscle, in fact you do water retention. You look good in front of your mirror but when you dry or you stop to take gainer, you realize that you have less muscle mass than you thought. You deflate like a balloon, pffffffff.

We must stop delirious ! Track your food, track your training program,struggle like everyone els and be patient, it’s the only way to gain muscle mass of good quality.

Jamcore DZ (Jamo Nezzar ) is a former professional bodybuilder (IFBB). Even taking steroids, he took 8-9 years to gain 25kg (55lbs) of muscle. The problem with steroids is that destroy your organs and when you stop, you spend the rest of your life doing hormone therapies if you’re still alive. And it costs a lot of money, you can check it on internet.

I tell you already, all the pros or youtubers that you admire will not be there is 5 years. I’m telling you this because I’ve already won bets.

Meals

Each meal of the day must be between 400kcal and 600kcal. If you eat more than 1500kcal per meal, you’ll gain fat. With gainer you gain fat without knowing it.

Healthy gainer recipe

  • Whey isolate

  • Oatmeal => 1/2 cup  (slow carb, fiber)

  • Banana

  • Almond/Peanut butter => 1 tablespoon or coco oil (good lipid) or linseed

Mix it with water or organic milk or coconut/almond milk

healty mass weight gainer

Whey isolate is 25gr of protein, oatmeal is 16gr of protein and peanut butter is 10gr of protein. Total => 51gr of protein. You save money and you eat great source of protein.

I hope I convinced you to not take weight or mass gainer !

What was your experience with mass/weight gainer ?

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

-Steph