Bodybuilding & Fitness Secrets (BFS) Newsletter #33 – January 2004
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BFS Issue #33
In This Issue:
- Editorial: Low Carb Intelligence Vs. Low Carb Stupidity
- Question of the month: Why do bodybuilders and fitness competitors have to go through a 12 week ‘transformation’ prior to every event instead of staying ‘lean and mean’ all the time?
- Article of the month: Symmetry: How To Develop A Classic Body Shape
- Quote of the month: The Secret of Success, by Winston Churchill
- Monthly Motivator: How Mind Builds Body, By Ralph Waldo Trine
Low carb intelligence vs. low carb stupidity
Remember that movie with Jim Carey, “Dumb and Dumber?” And remember the sequel to that movie, “Dumb and Dumberer?” Well, the low carb mania that is sweeping the globe today has reached a level beyond dumberer… It’s more like dumberererer (try to say that five times real fast)
There is an epidemic of “low carb stupidity” running rampant among millions of people throughout the world today – and fast food restaurants, food product manufacturers, supplement companies, and weight loss programs are capitalizing on it in a big way in 2004!
The low carb diet is not inherently stupid, however. It can be quite beneficial within certain parameters and under the right circumstances. The problem is that many practitioners are uninformed, misinformed, or simply lack the common sense and intuitive bodily wisdom to utilize the low carb approach intelligently.
Many low-carbers don’t even know why they are on a low carb diet, they’re just following the followers. Not intelligent. Doing what everyone else is doing is always one of the surest, straightest routes to arrive at mediocrity! If you want to be a success, your chances are far greater if you look at what the masses are doing and do the exact opposite!
Fortunately, there is such a thing as “low carb intelligence.” Hopefully, by reading my brief rant this month, you will increase your carb IQ, and soon join the ranks of the extraordinarily fit, lean and healthy “carbo geniuses!”
Low carb stupidity #1
Selecting your beer or liquor carefully to make sure you have the brand with the fewest grams of carbs.
Low carb intelligence
Avoiding alcohol if you’re trying to lose body fat. Drinking only in moderation if you’re trying to maintain your weight and be healthy.
Low carb stupidity #2
Believing any of the following: Low carbs diets are the only way to lose fat, low carb diets are the best way to lose fat, no one should ever eat a high carb diet, high carbs always make you fat, starches and grains makeeveryone sick and unhealthy.
Low carb intelligence
Adjusting your approach according to your health status, your goals andyour body type, not according to generalizations preached by dogmatic diet “gurus.”
Low carb stupidity #3
Going on the Atkins diet (or any other very low carb/ketogenic diet) with absolutely no idea why you’re doing it or how the diet works (going on it because “everybody” is doing it and because you see it advertised everywhere.)
Low carb intelligence
Studying the physiology and biochemistry of the low carb diet and completely understanding all the pros and cons. Then making an informed decision whether to restrict carbs based on your own personal goals, needs and heath status.
Low carb stupidity #4
Thinking that very low carb (ketogenic) dieting is a maintainable “lifestyle.”
Low carb intelligence
Understanding that reasonable (moderate) restriction of carbs can be a helpful short term strategy for fat loss, a good way to reach a peak, a legitimate method to control appetite, and an effective way for some people to control insulin. But also understanding that a balanced diet of natural foods is probably the most suitable of all the diets for health, lifelong maintenance and weight control.
Low carb stupidity #5
Believing calories don’t count if you just cut out your carbs (or not counting calories because it’s “too much work.”)
Low carb intelligence
Knowing that fat loss always did and always will boil down to calories in vs. calories out. Taking the time and effort to crunch your numbers (at least once), typing up your menu on a spreadsheet, keeping a diary, and/or using nutrition tracking software.
Low carb stupidity #6
Staying on a low carb diet that has stopped working (or never worked in the first place).
Low carb intelligence
Adjusting your diet according to your results; understanding that a common definition of insanity (and/or stupidity) is to continue to do the same things over and over again, while expecting a different result.
Low carb stupidity#7
Believing that you don’t need exercise because all you need to do is cut carbs.
Low carb intelligence
Knowing that dieting is the worst way to lose fat and that exercise is thebest way to lose fat (Burn The Fat, don’t starve the fat).
Low carb stupidity #8
Using the argument; “There’s no such thing as an essential carbohydrate” as justification for low carb dieting.
Low carb intelligence
Realizing that textbook definitions of “essential” can be taken out of context to promote a fad diet and that just because there’s technically no “essential” carbohydrates (as there are essential amino acids and fatty acids) doesn’t mean carbohydrates aren’t “essential” in other respects.
Low carb stupidity #9
Using the argument, “You have to eat fat to lose fat” as justification for a high fat, low carb diet, without explaining it or putting it in context (exactly how much fat and what kind of fat?)
Low carb intelligence
Understanding the importance of essential and omega three fats (the good fats), but not taking any single nutritional principle to an extreme (such as, “If a little fat is good for you then a lot is even better.”)
Low carb stupidity #10
Saying, “All carbs are bad” or “All carbs are fattening.”
Low carb intelligence
Avoiding generalizations, and instead, having multiple distinctions about carbohydrates (and other foods) so you can make better choices. For example:
Low GI vs. high GI carbs
Simple vs. complex carbs
Starchy vs. fibrous carbs
Natural vs. refined carbs
High calorie density vs. low calorie density carbs
Low carb stupidity #11
Not clarifying your definition of low carbs.
Low carb intelligence
Realizing that there are “very low” carb diets, “low” carb diets, and “moderate” carb diets and that you cant lump them all together. (Some people consider The Zone Diet, at 40% of calories from carbs, a low carb diet, others consider 40% carbs quite high).
Low carb stupidity #12
Believing that carrots are fattening because they’re high on the glycemic index and because a popular fad diet book says so.
Low carb intelligence
Have we lost all vestiges of common sense? With an average carrot clocking in at 31 calories and 7.3 grams of carbs, do you really think that this orange-colored, nutrient-dense, low-calorie, all-natural, straight-out-of-the-ground root vegetable is going to make you fat? (if so, you are in “carbohydrate kindergarten.”)
Low carb stupidity… Lucky #13
Eating lots of processed and packaged low carb foods (including those protein “candy bars”)… and thinking you’re “being good” and “following your diet.”
Low carb intelligence
Realizing that natural, unrefined foods are one of the keys to lifelong weight control and that anything man made and refined is NOT an ideal “diet” food – including the highly processed low carb foods that are all the rage this year. (Doesn’t this bandwagon reek of the late 80’s and early 90’s “no fat” craze, when all those ”fat free” foods were being passed off as healthy diet food, but were really highly processed and full of pure sugar?)
–End of Stupidities–
Forgive me for the obvious dashes of sarcasm, but sometimes I just can’t help myself and I end up going into rant mode… I think the last time this happened was in my newsletter #22 almost a year ago… remember that one… the one where I wrote about the ad for the candy bar that increases your bench press by 50 pounds? Yeah… I heard those bars are especially effective when you combine them with low carb potato chips (weren’t those low fat potato chips a few years ago??? Oh nevermind… it’s all soooo confusing!)
Anyway, to learn the truth about low carb dieting and the Atkins diet, take a look at issue #31 of BFS in the newsletter archives.
For information on a more balanced method of fat loss which is also individualized, all-natural and maintainable for life… and which teaches you a new, safer, more moderate and more effective “twist” to the old low carb diet, visit my fat loss website at www.burnthefat.com
If you’re already on the Burn The Fat program and getting great results, email me and tell me about your success story!
Here’s couple “success story” emails I received just recently:
“THANK YOU for Burn The Fat Feed the Muscle (BFFM). It has changed my life. I have lost 3 dress sizes in 4 months and feel better than ever before. I tell everyone who is interested in how I’m losing fat about your book. I now have my husband on the program. If we can do it with 4 kids and full time jobs — anyone can. Thanks again!”
“Tom: I bought your Burn The Fat Feed the Muscle e-book last October and just wanted to say thanks. I’m now so low in body fat you can see the striations. I’ve often been lean in the past, but never like this. This is Brad Pitt in Fight Club low! I have a body fat one site skinfold pinch of 2.0 mm, which on the accu-measure chart = 4.5% body fat. I couldn’t be more pleased.”
To see dozens more success stories, or find out more about the program, click here: www.burnthefat.com
Warmly, your friend and coach,
QUESTION OF THE MONTH
Why do bodybuilders and fitness competitors have to go through a 12 week ‘transformation’ prior to every event instead of staying ‘lean and mean’ all the time? If they practice the secrets exposed in your book, they should be staying in shape all the time instead of having to work at losing fat prior to every competitive event, correct?
ARTICLE OF THE MONTH
Symmetry: How To Develop A Classical Body Shape
By Tom Venuto
How does a man five feet six inches in height appear six feet tall standing alone at a distance? How does he look like he weighs 215 muscular pounds when he barely tips the scale at 176 pounds? Why does his waist look 28 inches, when its actual measurement is 32 inches? How does he step onstage at a bodybuilding competition and blow away competitors who outweigh him by 20, 30 even 50 pounds or more? Why does this man’s body look like a beautiful piece of classical sculpture, while much larger men look misshapen and blocky? The answer – in a word – is symmetry.
The late Vince Gironda, trainer of champion bodybuilders and movie stars, was the true pioneer and master at the art of creating symmetry. He called it “cosmetic bodybuilding” or “creating an illusion.” Vince believed that adding muscle mass did not always improve the physique. “Size without shape is grotesque and the overall appearance is positively revolting.” said Vince. However, when new muscle is added in a manner that enhances your symmetry, the result can take your breath away.
What is symmetry?
Symmetry refers to the qualities of balance, proportion, shape and classical aesthetics. It was first described by the Greek philosopher Pythagoras, who explained it in terms of mathematical relationships (which were also used to construct Greek temples). Leonardo DaVinci later expanded on and explained these concepts by way of his “Canon of Proportions” (also known as the “Vitruvian Man”). This illustration depicted a man standing with his arms outstretched within a circle and a square.
The perfectly symmetrical physique is often described as the “X” shape. The top of the X represents broad shoulders, the “V” in the top half of the X represents a wide upper back, narrowing into a small waist with small hips; and the bottom half of the X represents long legs with a flowing outer quad sweep, full calves and upper thigh muscles that seem to connect directly into the waist.
When you think of those who have achieved such classical proportions, they are few in number and include such elite company as Steve Reeves, Frank Zane, Bob Paris, Francis Benfatto, and Lee Labrada.
Genetics and symmetry
Many people suggest that you must be born with a genetic gift in order to attain such a physique, and there’s a lot of truth in that statement. Three time Mr. Olympia Frank Zane was once asked, “You are particularly famous for your body symmetry. Is there a special way that you train which gives you such great proportions?” Frank replied, “Blame it all on my parents. I guess I was just fortunate to have inherited good bone structure in the first instance.”
If you didn’t “choose” the right parents, what then? Don’t worry. There are specific qualities that create “the illusion” which are obtainable by all. Although not everyone is capable of developing the symmetry of Reeves, Zane or Labrada, every person can improve their muscle shape and symmetry above and beyond where it is today.
Some of the left-brained scientific types throw a tantrum the minute a bodybuilder mentions “muscle shaping.” It may be true that you can’t change your bone structure, muscle insertions or other genetic factors, but you can certainly change your overall body shape and improve your symmetry if you know how. In fact, that IS the very essence of what bodybuilding should be.
Let’s now take a look at some of the specific strategies that can literally sculpt your body into a work of art.
Almost everyone has a favorite body part or a body part that grows very easily. But favoritism in physique development can quickly destroy your shape. Frank Zane said, “The whole point is not to fall in love with one particular body part and throw everything else out.”
Many people believe that symmetry is the perfectly balanced development of every muscle in the body, but that’s only one aspect of symmetry. Having a huge upper body with toothpick legs makes you unsymmetrical, but there’s more to it than that.
Symmetry doesn’t always mean adding muscle evenly everywhere. Sometimes it means developing certain muscle groups to their absolute maximum, while minimizing others.
Low Body fat
One characteristic that will destroy anyone’s symmetry is excess body fat. It doesn’t matter how shapely your muscles are if they’re covered with a layer of squishy lard. Body fat adds width and circumference in the hips and waistline, which is one of the quickest ways to destroy your symmetry. Even if you’re not one of the “genetically blessed” with favorable bone structure and muscle insertions, reducing your waist size by losing body fat is a guaranteed way to improve your symmetry.
The smaller your waist, the more of an “illusion” of symmetry you create. This is achieved mostly by fat reduction through nutrition and cardio. However, certain exercises can broaden the waist. Anything that builds the lateral obliques like dumbbell side bends, should be avoided. Certain athletes may use side bends for sports training purposes, but if symmetry is your goal, stay away from them.
Heavy squats can increase your hip and waist size too. This is especially true when performing the squat powerlifting style. If you are naturally thick waisted and wide in the hips with large glutes, avoid the back squat if you want to improve your symmetry.
Broadening your shoulders creates the optical illusion of a smaller waist, even if your waist size doesn’t change. To see just how much of a difference this makes, take a sock or a ball of tissue, and stuff it inside your shirt on each side of your shoulders. Then look in the mirror. Even a small increase in width completely transforms your appearance.
The portion of the shoulders you want to emphasize is the lateral head of the deltoid. Most people overwork their front deltoids. They emphasize too many shoulder presses, front raises, and bench presses and not enough lateral raises.
I have never seen an exercise performed improperly more often than lateral raises. The most common error is to let the thumbs come up high and the elbows fall too low. The proper way to do lateral raises is to lead with the elbows and keep the palms facing down. To activate the side deltoid even more, you can use the “pour the water” technique, whereby you internally rotate your arm slightly so your little finger is higher than your thumb. Larry Scott, the first Mr. Olympia, used this technique to help him build some of the greatest shoulders ever, even though he wasn’t genetically gifted in the broad clavicles department.
Another terrific width builder is the medium or wide grip upright row. Most people perform this exercise with a narrow grip, which lets your trapezius hog all the glory. If you’re naturally narrow in the shoulders and you want to maximize your symmetry and V shape, avoid direct trap work in favor of side delt work.
Wide, tapering back
Lat width gives you a “V-Taper,” making your waist look smaller. Lat width is NOT easy to develop for most people and takes intense training and higher volume than other body parts. It also requires the proper selection of exercises.
All chin up and pulldown variations are great for lat width. It’s a myth that a wide grip makes your back wider. It’s not the grip width that affects fiber recruitment; it’s the angle of pull relative to your body position. Medium and close grip chin ups and pulldowns are equally if not more effective for developing the V shape as a wide grip.
Here’s five more tips on lat width: (1) To activate the Teres Major, which lies directly below your rear deltoids and also improves width, emphasize the stretch position on your pulldowns so you are leaning forward with your head dropped between your arms. (2) Perform a lot of seated rowing work with a medium overhand (pronated grip), pulling a short straight bar to your low pec line. (3) To work the Teres, get a full stretch and do not arch your back in the contracted position; to hit the mid back and lat belly, arch and get peak contraction. (4) If you have an adjustable height low pulley machine, set the height to 16” off the floor or seat level for your cable rows. (5)To put a real whooping on your lats, perform a maximum stretch exercise such as pullovers immediately after your pulldowns or chin ups in superset fashion.
Rows also help with width, but since they work the lat fibers that attach to the mid and upper spine, they are considered “thickness” exercises more than width exercises. A fully developed back has width and thickness, but to specialize on symmetry, do the majority of your exercises for width until you achieve the proportions you desire.
Slab like pectorals, developed top to bottom with a sharply defined, lower pec line
The chest is often one of the easiest muscles to bulk up. Compounded with the fixation most bodybuilders have on the bench press, this contributes to over development of the pecs relative to the rest of the body. Part of symmetry is balance, and overdeveloping an easy to grow muscle group throws your physique out of balance.
What’s even worse is when the lower pectoral muscles become overdeveloped and body fat creeps up even slightly. This results in the appearance of “bunched up, droopy” pectorals (guys, it’s pecs you want, not boobs!)
The ideal pectoral development is not a hanging bulbous mass, but a muscle that is slab like in appearance and fully developed from top to bottom. The slab runs all the way up to the clavicle. The lower pecs must developed well; combined with low body fat, a sharp, flaring lower pec line clearly delineates the lower-outer pec border. Exercise physiologists always freak out and say there is no inner and outer pec, but if you look in any anatomy book, you will see that the pectorals are fan-shaped, and the “lower” and “outer” fibers are one in the same.
To hit the “lower and outer” pecs, lay off the flat bench presses for a while and focus on dips on the wide end (32”) of a V-bar. To hit the pecs with dips, you should keep your feet underneath or in front of you, flare your elbows out, round your back and look down with your chin on your chest. Another exercise that will help you achieve a nice pec line is the decline cable flye performed with the handles meeting above the groin (not over the chest).
(NOTE: If you’re female, all the tips in this article apply to you as well, except the previous advice about pec development. It’s the upper, clavicular portion of your pecs you’ll want to emphasize because that’s the portion of the muscle that is most visible. Incline bench work will do the trick nicely).
Small hips and glutes
Squats may be the best leg size builder, but performed improperly or excessively, they can throw off your symmetry. Powerlifters squat with the bar low on the upper back, with the butt sticking out and the upper body leaning forward. They do this because more weight can be lifted by recruiting your hips, butt and low back. That’s great for powerlifting and power sports, but terrible for symmetry.
The bodybuilding squat is much more vertical: it’s called a high bar squat, where the bar is high on the traps/shoulders, the torso more vertical and the stance narrower. This hits the butt and hips less and throws more stress “lower down” on the quads. Better still, you could use more front squats and hack squats, which isolate the quads and reduce hip and glute involvement.
Appearance of long legs
Why are high fashion models always tall with very long legs? Simple answer: Visual aesthetics! Some people were born with long legs, while others have short, thick, “stubby legs.” Fortunately, if you were not born with long legs, you can create an “illusion” of the long legged look through training.
First, you want to develop the entire thigh from top to bottom. Many bodybuilders suffer from what Vince Gironda called “turnip” thighs, overdeveloped in the middle and upper portion (with a big butt) and no lower quad. Vince said that a perfectly developed thigh would nearly as wide in circumference at the mid portion as the bottom portion.
Powerlifting squats and heavy partial range leg presses overdevelop the upper thigh, hips and butt. The lower quad (vastus medialis, or teardrop near the knee) can be developed with a narrower stance and emphasis on the bottom range of motion on any squatting movement, avoiding lockout at the top. Three quarter hack squats and front squats are particularly effective, and so are one and a quarters: squat down full, come up one quarter, go back down to full, then come up just short of lockout; that’s one rep. Try a few weeks of those and see what happens to your “teardrop.”
If your knees can take it, the sissy squat is a superb thigh “shaper” because it’s one of the few exercises that hit the rectus femoris all the way up into the hips, creating an illusion of long legs. The rectus is the muscle visible in the upper thigh, which when fully developed, makes your legs appear longer.
Some closing words of symmetry wisdom:
If you’re a bodybuilder, there’s nothing wrong with wanting to get big; that’s part of what bodybuilding is about. But never go after size at the expense of symmetry. Remember, there’s a difference between being big and looking big. Listen to what Vince said:
“All beginning bodybuilders, I find, are too interested in the scale and the tape as yardsticks of progress. They seem to think if they weigh or measure a certain amount, that this automatically produces a perfect build. Nothing could be further from the truth. What they don’t seem to remember is that they do not weigh or measure you on the physique stage; they determine the best build by shape, size, and symmetry.”
You might be thinking, “Well, I’m not a bodybuilder and you wouldn’t catch me dead onstage in one of those teeny “Speedo” bikinis, so why should I care about being symmetrical?” Here’s why: Bodybuilder or not, a physique with “classical” symmetry is beautiful by anyone’s standards (including the opposite sex).
If you’re male and you only work on the “T-shirt muscles” (big arms and chest), you might look good in the gym in your T-shirt, but hit the beach in a pair of shorts and everyone will see the full, unsymmetrical picture. If you’re female and all you work on is your butt, hips and thighs, then when YOU hit the beach in a swimsuit or put on a sleeveless and or low cut dress, your lack of shoulder width and a svelte V-tapered, small-waisted torso will be right there for all eyes to see (not to mention the “grandmother arms” tricep flab that flaps in the breeze).
Lesson: Work on symmetry and balanced develoment of all body parts, whether you’re male, female, young, old, bodybuilder, non-bodybuilder or anything in between.
One last word of caution: Anabolic drugs are more likely to ruin your symmetry than improve it. Many pro bodybuilders today are massive but look terrible. For those who don’t consciously focus on improving symmetry, the drug use simply blows them further and further out of proportion. No matter how big they get, they don’t look any better. As Lee Labrada likes to say, strive for “mass with class” not just mass.
Apply the tips you’ve learned in this article, and you’ll be surprised and extremely pleased with how radically you change your body shape. And just think of how much fun it will be when people start comparing your body to a Greek sculpture!
Copyright 2004, Tom Venuto & Fitness Renaissance, LLC. No reproduction of this article is permitted. This article originally appeared as an exclusive for Lee Labrada’s Lean Body coaching club newsletter. For more information about pro bodybuilding legend Lee Labrada and to subscribe to his free lean body coaching club newsletter, click here: www.labrada.com.
ATTENTION FITNESS EDITORS AND PUBLISHERS: Tom Venuto is available for freelance writing online and in print, including exclusive articles like this one.
How Mind Builds Body
By Ralph Waldo Trine
Would you remain always young, and would you carry all the joyousness and buoyancy of youth into your maturer years? Then have care concerning but one thing, — how you live in your thought world. This will determine all. It was the inspired one, Gautama, the Buddha, who said, — “The mind is everything; what you think you become.” And the same thing had Ruskin in mind when he said, — “Make yourself nests of pleasant thoughts. None of us as yet know, for none of us have been taught in early youth, what fairy palaces we may build of beautiful thought, — proof against all adversity.”
And would you have in your body all the elasticity, all the strength, all the beauty of your younger years? Then live these in your mind, making no room for unclean thought, and you will externalize them in your body. In the degree that you keep young in thought will you remain young in body. And you will find that your body will in turn aid your mind, for body helps mind the same as mind builds body.
You are continually building, and so externalizing in your body conditions most akin to the thoughts and emotions you entertain. And not only are you so building from within, but you are also continually drawing from without, forces of a kindred nature. Your particular kind of thought connects you with a similar order of thought from without. If it is bright, hopeful, cheerful, you connect yourself with a current of thought of this nature. If it is sad, fearing, despondent, then this is the order of thought you connect yourself with.
If the latter is the order of your thought, then perhaps unconsciously and by degrees you have been connecting yourself with it. You need to go back and pick up again a part of your child nature, with its careless and cheerful type of thought.
Full, rich, and abounding health is the normal and the natural condition of life. Anything else is an abnormal condition, and abnormal conditions as a rule come through perversions. God never created sickness, suffering, and disease; they are man’s own creations. They come through his violating the laws under which he lives. So used are we to seeing them that we come gradually, if not to think of them as natural, then to look upon them as a matter of course.
The time will come when the work of the physician will not be to treat and attempt to heal the body, but to heal the mind, which in turn will heal the body. In other words, the true physician will be a teacher; his work will be to keep people well, instead of attempting to make them well after sickness and disease comes on; and still beyond this there will come a time when each will be his own physician.
In the degree that we live in harmony with the higher laws of our being, and so, in the degree that we become better acquainted with the powers of the mind and spirit, will we give less attention to the body, — no less care, but less attention.
The bodies of thousands today would be much better cared for if their owners gave them less thought and attention. As a rule, those who think least of their bodies enjoy the best health. Many are kept in continual ill health by the abnormal thought and attention they give them.
Give the body the nourishment, the exercise, the fresh air, the sunlight it requires, keep it clean, and then think of it as little as possible. In your thoughts and in your conversation never dwell upon the negative side. Don’t talk of sickness and disease. By talking of these you do yourself harm and you do harm to those who listen to you. Talk of those things that will make people the better for listening to you. Thus you will infect them with health and strength and not with weakness and disease.
Never affirm or repeat about your health what you do not wish to be true. Do not dwell upon your ailments, nor study your symptoms. Never allow yourself to be convinced that you are not complete master of yourself. Stoutly affirm your superiority over bodily ills, and do not acknowledge yourself the slave of any inferior power. . .
No man’s success or health will ever reach beyond his own confidence; as a rule, we erect our own barriers.
QUOTE OF THE MONTH
“The secret of success is to go from failure to failure without any loss of enthusiasm.”
- Winston Churchill
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Like myself, Will is an independent bodybuilding & fitness writer/researcher who is NOT affiliated with any supplement company. What’s more, Will is a stickler for the facts and for the unbiased reporting of research.
[Note: Will’s newest e-book is a greatcompanion guide to my Burn the Fat, Feed the Muscle program and the training section by world renowned Strength coach Charles Poliquin is simply priceless.] Click here to find out more: www.musclebuildingnutrition.com
PS. Muscle building nutrition is a weight (muscle) gaining program. If you are interested in honest reviews of weight loss and fat loss supplements (like thermogenics, etc), you should check out Will’s other e-book, “Diet Supplements Revealed”
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