Genesis Zone

Now this is an article that I wrote in conjunction with an old business partner, I shan't name who as I need to keep anonymous for obvious reasons but for those of you that are competing or looking to I wanted to share this with you. Some of the words will ****'d out for privacy reasons, but the crux of this will be more than applicable to you all. Hope you enjoy and it offers you some value; 5 Steps To A Succesful Contest Prep 1. START OF GROWING I'm sure you've seen photos of women before who take to the stage looking less than presentable. Whether it be a lack of muscle definition, too much body fat or a lack of muscular development - something just isn't right!  Maybe this was you as well..  Want to know the KEY to preventing this situation? It's not nutrient timing, nor the perfect training program. It's also not intermittent fasting, some secret supplement or hours of daily cardio.  The key is STARTING OFF GROWING Thi...

I'm going to preface this by saying that all situations when it comes to a clients digestive concerns are highly individual and should be treated as such. The GI tract is extremely complex, with many facets that can be affected (or altered) due to a variety of different external or internal factors. When we think of digestive issues; the immediate go-to remedy often preached is an increased intake of dietary fibre and probiotics. To very briefly summarise these two; he role of fibre (inclusive soluble and insoluble) is to absorb water in the GI tract to allow nutrients to pass through efficiently and excrete any waste matter. Probiotics are live strains of bacteria found in the stomach which can to aid in digestive health, however the exact process is currently unknown. It's theorised that larger amounts of probiotics helps to balance out the "bad bacteria" in the stomach which may cause GI disorders such as IBS. What is known however is that it does not matt...

Training Day (5am)Meal 1 : 3 eggs white, 2 whole – 5gr coconut oil, 20gr german wheat flour, stevia, make as a pancake Pre gym meal always to be had 90mins pre – 60g protein from whey, 50g ground rice, 100g banana    Train 8.30am 9am : Workout shake, drink throughout the session in at least 1.5litre of water, start this 15mins pre training –  50g peptopro, 10g citralline malate, 5g beta alanine, 5g creatine, 80g cyclic dextrin (10am) Meal 2 : Pwo/last meal – 150g chicken/turkey, 100g rice, 100g low fat cereal like cheerios/golden grahams/cocopops with almond milk, 200g pineapple (1.30pm) Meal 3 – 165g salmon, 1 whole egg, 8g extra virgin olive oil, 20g protein from whey   (4.30pm) Meal 4 – 300g extra lean beef/rump (4-5% fat content) 100g avocado, 30g light mayo (7.30pm) Meal 5 – 300g chicken/turkey, 100g sweet potato, 10g coconut oil, 40g cashews (11pm) Meal 6 – 40gr from Whey isolate, 20gr of almond bu...

Is breakfast good beneficial or not? Well, I've not come to the conclusion that... It depends. You see a common problem people within the fitness industry suffer from is adrenal fatigue, if you suffer from adrenal fatigue you will not make enough cortisol and this makes it harder to maintain normal blood sugar levels. If you eat a breakfast, between say 6-8AM this can help with this issue, thebenefit of this can last up to approximately 10AM, this is where we get into the realm of balance and passing this should be avoided for health purposes. As mentioned above evening protein intake is important, but then I also recommend periods of fasting for at the most 12 hours with 10 hours being the ideal minimum to support processes such as insulin sensitivity, autophagy and more. It is true that carbohydrates in the morning and post-workout are less likely to be stored as fat.  So here really, the choice is yours, you either can skip it and hav...

As far as pre and post workout goes, I advise to eat within a few hours either side, up to 2 hours  either side is still shown to have the same benefits, less so past 3, plus some like myself use intra  drinks to support the peri nutrition further, I personally drink milk throughout my workout, this has  the benefits of giving me additional electrolytes etc and supporting the intensity and length of my  training, plus carbohydrates during a workout can reduce protein degradation but also blunt AMPK  mediated inhibition of mTOR.  There is enough support to show benefits in taking both protein and carbohydrates throughout the process of pre, intra and post. Again this echos the above that carbohydrates reduce protein  degradation and can work together for increasing protein synthesis and causing the greatest activation of mTOR. www.genesis-ugl.com www.genesis-board.com

Nutrient timing, something that's begun to recently bug me because it's getting way more attention  then it deserves. People think that manipulating GH, insulin, glucagon etc with meal timing will  have an effect on overall body composition. It's really just a silly idea people get when they think  they know what they're talking about but really don't. As they say, a little bit of knowledge can be  dangerous. The overall difference on meal timing has little effect compared to total intake, now  there are some cases where it can be beneficial to include meals, but again without total daily intake  being correctly met, this will mean fuck all. For example, evening, pre workout, intra and post workout.Evening time protein intake is important for supporting muscle retention, growth hormone, testosterone and it stimulates protein synthesis thus improving whole body protein balance during a post exercise overnight recovery. At the end of the day it...

Why do I dislike fruit and vegetables? Its because they're nowhere near as important as most people  seem to think. Assuming you're taking a vitamin c supplement (which I recommend) you can cut  them out of your diet completely without causing any harm whatsoever, assuming of course you're  obtaining the vitamins/minerals usually found in vegetables from other food sources instead (which  isn't hard to do). Overall fruit can cause too many problems, a better explanation would be that  excess fructose is converted into triglyceride’s (fat), which are then attached to LDL particles so  that they can be shipped out of your liver. This is why excess fructose consumption increases your  triglyceride’s and LDL cholesterol. It's important to remember that sucrose is half fructose and half  glucose, HFCS also contains fructose. Other issues that can arise are raising liver glycogen levels  too high and having no effect on suppressing appetite. Fruits...

Carbohydrate intake is the simplest to identify, you simply take the remainder of your calories and  divide it by 4 to see how many grams you have left to play with. If you feel this does not meet your  requirements for your activity level, lower the fat intake and raise the carbohydrate intake until  you've adjusted to a number your comfortable with, remember to not go below 50 grams of fat at  any period of dieting.  Whether you get your calories from carbohydrate or fat makes zero difference in terms of body  composition, assuming of course equal calorie intake and no deficiencies. www.genesis-ugl.com www.genesis-board.com

Fat intake, first off I will provide a minimum, I don't care how you arrange your carbohydrates to  proteins to whatever, but do not go below 50 grams of fat a day, this would be extremely unhealthy  and detrimental to your hormones. I prefer a minimum of 0.4 grams per lb of bodyweight, you can  go higher then this if you wish, a bonus to hitting these numbers with protein and fat is that  depending on your caloric intake goal, it stops your carbohydrates from hitting excessive numbers,  win win. Saturated/Mono fat isn't the enemy, Polyunsaturated is, keeping your poly fat intake to a  minimum is most impo rtant aspect of fat intake. www.genesis-ugl.com www.genesis-board.com

T h e ideal number for protein intake is 0.82g per lb of bodyweight, BUT before you go rushing  off with your calculators, hear me out. This is the highest recorded amount will benefits were still  provided, as far as intake goes when compared within a study of different ranges, there was small  benefits going over 0.64g per lb of bodyweight, namely nitrogen balance . By playing it safe with  the higher option, we can assure that if the rest of the diet and training is in check, during a cut their  will be minimal muscle loss and during a bulk this gives us additional room for carbohydrates and  fats. For those who use steroids, this is different, this number goes up to 1.5g per lb of bodyweight  due to protein synthesis, but this needs to be explained completely separately to avoid confusion.  So, my recommendation for protein intake, is to hit at least a minimum of 0.75g per lb of  bodyweight using direct protein sources, this is not includ...

With dieting, something I often get asked is ratios of macro-nutrients. I don't use ratios, all you need  to worry about is getting enough protein, getting enough carbohydrate (depends on your training  volume and general activity level) and then filling in the rest of your calorie requirement with  mostly sat/mono fat. You should be thinking in terms of actual gram numbers, not ratios. If you  wish to think of ratios, I would say the optimal ratios for testosterone production for those who are  interested would be : - 20% Protein - 30% Carbohydrate - 50% Fat (45% saturated, 45% monounsaturated, 10% polyunsaturated with a 1:2 omega 3 to 6 ratio) Now we are going to count all of our macro-nutrients, but in theory, you don't need to. The reason why we are is because it fits simpler with most modern day counting systems. Most are in-fact, incorrect, for example protein is not 4 calories per gram, carbohydrates are not 4 calories per gram...

This ties in with training and diet, s ometimes people ask me about feeling flat etc, this is mainly diet related. You'll feel flat and get a  shit pump if your glycogen stores are low. Glycogen makes your muscles swell up in size and feel  nice and full. If you're noticing flat muscles and low vascularity you should increase your average  daily complex carb intake or instead have a high carb day every 3rd of 4th day, around 500 grams  (mostly complex), I will explain more about carbohydrate intake further on. Salt increases  vascularity, eating more sodium than usual increases your blood volume which makes you more  vascular, however it's only temporary, after your body adapts to the higher sodium intake your vascularity will return to normal. I don't directly recommend adding sodium to your diet unless you participate in a lot of endurance activities, if people wish to a small amount shouldn't hurt and I would recommend Himilayan Sea Salt. Vas...

Occlusion isn't as important as I once thought, it simply makes you reach failure quicker through a reduced range of motion maintaining more tension. I pause slightly at the bottom position, this reduces stress on the tendons due to the way the stretch-shortening cycle (SSC) works. Fast turnaround speeds take advantage of the SSC which allows you to lift more weight but it also increases the risk of injury. As far as tempo goes, I lift (concentric) my weights at a natural tempo, not as fast as possible but not intentionally slowed down either. I lower (eccentric) my weights at around half the speed I lift. I pause briefly between the end of the eccentric phase and the beginning of the concentric phase. www.genesis-ugl.com www.genesis-board.com

Now to dispel a quick myth, simply training to failure does not recruit all motor units, this is a common held belief and it is in fact, incorrect despite your body attempting to recruit them all. When ever your forced to practice maximal effort by attempting to recruit all your motor units, your telling your body that it needs to increase it's strength, it'll simply be within the range that you practise. Think of it that when your near failure, your telling your body to promote strength, now going to failure directly does not serve the best purpose for promoting maximal strength however going to failure is a requirement to maximise hypertrophy. For maximal strength training your already within the realm of failure from the very first repetition, this is where the balance begins. www.genesis-board.com www.genesis-ugl.com

There are lots of factors with training, several I believe are very important are - High Volume High Frequency High Intensity Moderate Repetition Range (Weight) Training To/Near Failure How do I sum the above into a sentence? Pick a suitable intensity (% of 1RM, or rep range etc) and then train with as much weekly volume as you can handle from while spreading your weekly volume over as many sessions as possible/practical. www.genesis-ugl.com www.genesis-board.com

Here I will include my post on DHA, EPA and AA which I'm hoping many of you have read and  understand, It doesn't get repeated often enough and I'm so frequently responding with this to  questions relating to fish etc, I have added slight parts to the previous to help fill some possibly void  gaps. The essential fats are AA and DHA (docosahexaenoic acid), the best source of DHA is fish but the problem with fish is that it contains far too much EPA and the EPA requirement is nil. EPA reduces androgen receptor density and also reduces the binding affinity of androgens to the androgen receptors that are present. Your testosterone levels will appear normal if you get a blood test but what a blood test doesn't show is that the testosterone in your blood won't be able to do its job properly because there won't be enough androgen receptors for it to bind to and even the androgen receptors that are present won't bind very well with testosterone. ...

Random question I've received on gear, the question simplified, is do steroids only cause temporary  gains? Well, the answer is yes and no. If you pass your genetic limit for muscle, some of what you gain will be temporary once cycled off, however, it is possible to keep everything up to the point of the genetic limit providing your training and diet is on point. Where I answered no, they are not temporary is a little harder to explain. You see steroids increase satellite cell proliferation, as does training. Satellite cells donate nuclei to muscle cells which allows them to grow/hypertrophy. During de-training the number of nuclei doesn't decrease, this means that when you start training again you'll grow much faster than you did the first time because you don't have to wait for satellite cells to donate nuclei, the nuclei are already present. Steroids will help you reach your genetic limit faster than usual, this is why beginner cy...

Random question I've received on muscle density, the question simplified, does low rep training increase muscle density?  This is called myogenic tone, think of when you flex your muscles they feel tenser and harder. Myogenic tone is how tensed/hard your muscles feel when you're not flexing. Yes it's true that low rep training increases myogenic tone, however higher rep training increases your 24/7 pumped look more than low rep training and you will appear bigger overall. If your lean enough, the muscle density won't make a difference. www.genesis-board.com www.genesis-ugl.com

Random question I've received on drinks, the question simplified, Is drinking soft drinks (like diet  coke) okay, along with tea or coffee?  I don't actually recommend soft drinks like diet coke, Too much phosphorus in soft drinks and not enough calcium/magnesium/potassium. Tea contains too much flouride, which can cause problems such as a reduced thyroid and coffee can cause issues, caffeine isn't harmless as people believe but it's not detrimental either. If you having a drink and want it sweetened, I would recommend Stevia, it causes less problems then other sweeteners, I would feed aspartme to my dog. A drink I would recommend, although not amazingly beneficial due to caloric intake etc is orange juice, but this should be drunk with a straw to avoid vitamin C coming into contact with your teeth, Vitamin C is not good for your teeth and I have no idea why they make vitamin C chewables for people especially children, argh. Sayi...

Random question I've received on Hydrogen Peroxide, the question simplified, why do you use it as  a mouthwash, how can it help you if your sick and why do you avoid chemicals?  Well, HP is H2O2 while water is H20, so water has 2 hydrogen atoms and 1 oxygen atom, HP has 2 hydrogen atoms and 2 oxygen atoms. So basically HP is simply water with twice as much oxygen as usual. HP is unstable and naturally wants to shed the extra oxygen molecule. Oxygen is a bleach, in fact all bleaches are oxidizing agents, this is how HP bleaches your hair/teeth (the oxygen removes colour/stains, other bleaches (for example cleaning/clothes bleach) might use a different ingredient instead of HP but they work the same way, an oxidizing agent causes the bleaching. Oxygen is also very good at killing bacteria, so too is UV light. Have you ever wondered by running water stays fresh and safe to drink but still water goes yucky? It's the oxygen, running water is c...