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Hey all you fitness folks!

 

 

On 20Sept I will do a fitness photo shoot and had to re-align my normal cutting diet to achieve a contest ready body at 3% bodyfat for that day.

So here I will give you a quick breakdown as to the key factors that changed for this “Contest Prep Diet” vs. my normal cutting diet regime.

For those that think a waterpill or diuretic  will do the trick a day or two before the contest to bring body fat into acceptable parameters, please think twice.

A waterpill will most definitely get the water content down in the skin and that will help with a ripped look, but it will also get a lot of water out of the muscles that will make you seem flat, the last thing you want. Then off course it will place rather severe stress on the kidneys. Much safer ways is to make sure your diet is really in check to produce the results.

 

The key factors of a “contest preparation diet”:

Calorie controlled pre contest diet with 6 to 8 meals per day each containing a protein and carb content to protect muscles in harsh diet environment – preferably designed and monitored by bodybuilding diet coach. The fact that each meal MUST contain a protein helps in overall muscle hardness.

Crucial 4 liters water intake (no bottled or sparkling water – it slow down fat loss. Filtered water only) and for the last 4 weeks, severely limit salt intake – in all forms. (NO salt added to foods and be very beware of hidden added salts in processed food).

It is highly suggested that you re-align and recheck your diet and results at least every 3 weeks. Three weekly weight-in sessions and adjusting of calories for target goal depending on progress.

NO CARDIO! Cardio decrease muscle size. Especially in low-calorie contest prep diets, cardio immediately diverts energy to be derived from muscles because of semi-starvation diet (unless one is on anabolics) – on “off” days only 40 min walking allowed. The more pre contest cardio you do, the smaller your muscle size will be…full stop! Many people are of the viewpoint that cardio is the best fat burner. NOT IN A CONTEST PREP CUTTING DIET! You WILL loose a rather severe amount of muscle doing cardio. Your aim is now to preserve the muscle mass you have and divert all energy usage to your fat storage areas. This cannot be achieved via cardio.

Weight training must not be more than 75% of max and not longer than 45 minutes otherwise you will into a catabolic state and energy will be derived from muscles (since your body has limited energy resources). Your aim is to just protect muscle size and drop the body fat levels. Training at regular max levels is requiring waaay too much energy from the body and when that happens the body always tap into the muscles to provide energy.

It is crucial to drink a BCAA and L-Glutamine drink during training to keep the muscles flooded with protection against going catabolic.

Meal times for this cutting diet is extremely important, the more so the before and after training meals. You cannot skip or delay meals, that will result in a catabolic environment that will literally decrease your muscle size! EVERY 3-4 hours eat your meal containing a protein and carb source. Fruit is healthy but it has very little place in a cutting diet – it contains waaay to much fruit sugars.

Many serious athletes are scared to lose their hard-earned muscle during such a strict cutting diet (which unfortunately is a real concern even with the best structured cutting diet available) and later turn to anabolic cutting steroids to protect their muscle size while diverting all energy usage to the fat layers. Typically Anavar (cutting anabolic – oral) is used for 6-8 weeks duration period at 80 mg per day. (Some use Winstrol but the adverse effects on your liver is well documented plus it makes the tendons brittle and has been a culprit in many sports related injuries.) Although Anavar is fairly safe and will definitely give the user the edge, it is something you need to consider carefully.

Well, bombs away and I will checking-in just after 20 Sept 2014 to give you some proof on the pre-contest cutting diet results!

 

Here is a sample of my “pre-contest cutting diet”. Note is has been designed for me (1.75m, weight 88kg, bf 8.4% and to reach target 3% bodyfat in 75 days).

Weekly Menu
Gert
Monday
Calories Protein Carbos Fat Sodium
Meal 1
Blackberries, 1 cups 40 1 g 9 g 0 g 0 mg
Omega 3 & 6 capsuals, 2 capsuals 18 0 g 0 g 2 g 0 mg
Meal Totals: 58 1 g 9 g 2 g 0 mg
Meal 2
Oats, 40 g 192 10 g 27 g 5 g 0 mg
HMT Nitro Whey, 1 scp 81 15 g 2 g 1 g 37 mg
Milk, lowfat� 2%, 0.25 cups 31 2 g 3 g 1 g 38 mg
Meal Totals: 305 27 g 32 g 7 g 74 mg
Meal 3
Bread, Low GI, 2 slices 170 8 g 24 g 3 g 288 mg
Chicken, breast, , 60 g 109 19 g 0 g 3 g 47 mg
Mayonnaise, light, 1 tbsp. 50 0 g 1 g 5 g 110 mg
Meal Totals: 329 27 g 25 g 11 g 445 mg
Meal 4
Tuna, canned in water, 100 g 131 29 g 0 g 1 g 409 mg
Mixed veggies, 2 cup 40 0 g 10 g 0 g 40 mg
Mayonnaise, light, 2 tbsp. 100 0 g 2 g 10 g 220 mg
Meal Totals: 271 29 g 12 g 11 g 669 mg
Meal 5
Apple, raw, 1 med 80 0 g 15 g 1 g 1 mg
HMT Nitro Whey, 1.5 scp 122 23 g 3 g 2 g 55 mg
Meal Totals: 202 23 g 18 g 3 g 56 mg
Meal 6
Beef Fillet, 150 g 289 47 g 0 g 11 g 99 mg
Rice, brown, long grain, 1 cups 110 2 g 23 g 0 g 0 mg
Mixed salad, 1 cup 20 0 g 5 g 0 g 20 mg
Meal Totals: 419 49 g 28 g 11 g 119 mg
Meal 7
Beef biltong, 50 g 134 26 g 0 g 3 g 23 mg
Sugar free Peanut butter, 1 tbsp. 100 4 g 8 g 9 g 70 mg
Meal Totals: 234 30 g 8 g 11 g 93 mg
Daily Totals: 1818 186 g 132 g 56 g 1456 mg
Tuesday
Calories Protein Carbos Fat Sodium
Meal 1
Blackberries, 1 cups 40 1 g 9 g 0 g 0 mg
Omega 3 & 6 capsuals, 2 capsuals 18 0 g 0 g 2 g 0 mg
Meal Totals: 58 1 g 9 g 2 g 0 mg
Meal 2
Oats, 40 g 192 10 g 27 g 5 g 0 mg
HMT Nitro Whey, 1 scp 81 15 g 2 g 1 g 37 mg
Milk, lowfat� 2%, 0.25 cups 31 2 g 3 g 1 g 38 mg
Meal Totals: 305 27 g 32 g 7 g 74 mg
Meal 3
Bread, Low GI, 2 slices 170 8 g 24 g 3 g 288 mg
Tuna, canned in water, 70 g 92 20 g 0 g 1 g 286 mg
Mayonnaise, light, 2 tbsp. 100 0 g 2 g 10 g 220 mg
Meal Totals: 362 28 g 26 g 14 g 794 mg
Meal 4
Chicken, breast, , 80 g 145 25 g 0 g 4 g 63 mg
Mixed salad, 2 cup 40 0 g 10 g 0 g 40 mg
Dressing, oil and vinegar, 1 tbsp. 70 0 g 1 g 8 g 210 mg
Meal Totals: 255 25 g 11 g 12 g 313 mg
Meal 5
Banana, 1 med 100 1 g 27 g 1 g 1 mg
HMT Nitro Whey, 1.5 scp 122 23 g 3 g 2 g 55 mg
Meal Totals: 222 24 g 30 g 3 g 56 mg
Meal 6
Hake, 200 g 340 42 g 7 g 5 g 362 mg
Avocado, 0.25 med 77 1 g 3 g 8 g 5 mg
Mixed salad, 2 cup 40 0 g 10 g 0 g 40 mg
Meal Totals: 457 43 g 20 g 13 g 407 mg
Meal 7
Beef biltong, 30 g 80 16 g 0 g 2 g 14 mg
Sugar free Peanut butter, 1 tbsp. 100 4 g 8 g 9 g 70 mg
Meal Totals: 180 19 g 8 g 10 g 84 mg
Daily Totals: 1839 168 g 136 g 61 g 1729 mg
Saturday
Calories Protein Carbos Fat Sodium
Meal 1
Blackberries, 1 cups 40 1 g 9 g 0 g 0 mg
Omega 3 & 6 capsuals, 2 capsuals 18 0 g 0 g 2 g 0 mg
Meal Totals: 58 1 g 9 g 2 g 0 mg
Meal 2
Bread, Rye, 2 slices 140 4 g 26 g 2 g 300 mg
Egg, Poached, 2 whole 158 12 g 2 g 10 g 280 mg
Meal Totals: 298 16 g 28 g 12 g 580 mg
Meal 3
Yogurt, light w/ fruit, 1 cups 110 10 g 16 g 0 g 150 mg
Mixed nuts, 30 g 160 7 g 6 g 13 g 3 mg
Meal Totals: 270 17 g 22 g 13 g 153 mg
Meal 4
Avocado, 0.5 med 153 2 g 6 g 15 g 11 mg
Corn thinz, 2 cake 80 2 g 16 g 2 g 20 mg
Beef biltong, 30 g 80 16 g 0 g 2 g 14 mg
Meal Totals: 313 20 g 22 g 19 g 44 mg
Meal 5
Apple, raw, 1 med 80 0 g 15 g 1 g 1 mg
HMT Nitro Whey, 1.5 scp 122 23 g 3 g 2 g 55 mg
Meal Totals: 202 23 g 18 g 3 g 56 mg
Meal 6
Beef Fillet, 150 g 289 47 g 0 g 11 g 99 mg
Mixed salad, 2 cup 40 0 g 10 g 0 g 40 mg
Wine, table, 500 ml 417 0 g 0 g 233 g 0 mg
Meal Totals: 746 47 g 10 g 244 g 139 mg
Daily Totals: 1887 124 g 109 g 293 g 972 mg
Weekly Totals: 5544 478 g 378 g 409 g

 

 

Cheers! Happy Training.

Gert

 

gert


How do I start a body transformation from scratch?

I get ask by many guys how they should start out on this road of transforming their body.

They know what their end-goal is looking like, but the process just sounds and look very overwhelming, especially if you’ve never been into bodybuilding before.

So with this article let me help you to get it off the ground.

I am assuming you are starting from ground zero…very unfit coach potato with little to no weight training experience.

 

Sure if you got the money, you can get yourself a personal trainer who will then guide you through the process – however, choose well, not all personal trainers are equal. In the very least, if his body does not look like your end goal body, stay away! You do not want someone with theoretical knowledge, u want someone who has the knowledge AND reached success!

But alas, most of us are not so fortunate to be able to afford a personal trainer.

The good news is that in the early steps (first couple of months) a personal trainer is really not a critical part. (and then after these first few months all you really need is a dedicated training partner with the same goals and dedication as you!)

The critical part is the fact that you have made the decision to change your life and to what degree you are prepared to sacrifice your comfort levels to reach this success.

I don’t know you, but for this one time, tell yourself you’ve made this decision and gonna stick to it no matter what. Then be a MAN and show some dedication and perseverance!

OK, this is now week one, tomorrow is Monday and you want  to START!

Consider this…

CORRECT DIETING DETERMINES 80% OF YOUR BODY TRANSFORMATION SUCCESS.

CORRECT AND INTENSE TRAINING (AND NOT OVERTRAINING) DETERMINES 17.5% OF YOUR BODY TRANSFORMATION SUCCESS.

CORRECT SUPPLEMENTATION DETERMINES 2.5% OF YOUR TRANSFORMATION SUCCESS.

 

So, for now, forget about supplements and only focus on the correct diet and training. Supplements you should only consider once you have the training and diet well under your control.

 

How to approach the training:

MONTH 1

Train 4 days a week for first month: Monday, Tuesday, Thursday and Friday.  Rest on the other days or do moderate cardio for not more than 20 minutes.

On these days train with weights (resistance exercises) for not longer than 30 minutes.

During each training session do the following:

  • One exercise for biceps
  • One exercise for triceps
  • One exercise for pecs/chest
  • One exercise for shoulders
  • One exercise for back
  • One exercise for upper legs
  • One exercise for calves
  • One exercise for stomach.

Each exercise must consist of two sets of 12 reps. No resting between reps. 1 min resting between sets.

Use a light weight allowing you to comfortably do the 12 reps.

Each 7 days increase the weights by about 10%…very important rule, this allows the body and tendons to adapt to the new exercise and weights.

 

MONTH 2

Train 4 days a week for the 2nd month: Monday, Tuesday, Thursday and Friday.  Rest on the other days or do moderate cardio for not more than 20 minutes.

On each of these days train with weights for not longer than 40 minutes.

On each of the following day you must do:

MONDAYS

  • Three exercises for biceps
  • Three exercises for triceps

TUESDAYS

  • Three exercises for shoulders
  • Three exercises for trapezuims

THUSDAYS

  • Three exercises for pecs/chest
  • Three exercises for back

FRIDAY

  • Three exercises for upper legs
  • Two exercises for calves
  • Two exercises for stomach.

Each exercise must consist of two sets of 10 reps. No resting between reps. 1 min resting between sets.

Use a light weight allowing you to just-just complete the 10 reps.

Each 14 days increase the weights by about 10%…very important rule, this allows the body and tendons to adapt to the new exercise and weights.

 

Stay with the same program from month three, but in month three increase the weight size to allow you to achieve muscle failure on the 8th rep in each set. From here onwards do only 8 reps per set and you MUST not be able to do 1 more rep after the 8th rep due to muscle failure!

This is the KEY PRINCIPLE for muscle growth.

At this point you are not considered a novice anymore and can start from month 4 with the following focused transformation training regime: http://gertlouw.wordpress.com/my-transformation-program/

 

Regarding the execution of exercises and which exercises to choose:

Always do the compound exercises fist in a training session…this simply means it is an exercise that involved the most possible amount of muscles: bench press, shoulder press, squats, deadlift, barbell bicep curls. These are the core group exercises that sparks growth.

Look around in the gym, ask trainers and talk to those who got the muscles to show you on how to correctly execute an exercise – 99% of the guys would be very friendly showing you the ropes.

 

The DIET

This is a much simpler aspect and a basic plan can be laid down rather easily. Just remember….you will NOT grow if you do not eat for growth. You need to eat small balanced meals every 3-4 hours from waking up to the point of going to bed. The period just before and after training is also very important.

 

Diet

One thing I realized – I will not grow if I do not get my diet sorted correctly. Diet makes up easily 80% of muscle Building Phase success. I did not believe that in the past and paid hard penalties for wasted effort!

My diet is not a diet to lose weight without training. My diet will work great to lose unwanted weight but only in conjunction with a dedicated and serious training routine.

This is just a sample. It can help you get started and may just be all you need to achieve success. However, each of us are different and body types and sizes vary…so if you have concerns, do more homework or best yet, see a sports doctor or dietician to design a muscle-building diet for you. However, I had GREAT success by following this basic diet structure.

 

Here an example of my typical dieting routine:

(note: 40g of whey protein shake can easily be exchanged with 6 eggs whites or 150g tuna in brine or 150g chicken fillet, etc…)

 

MEAL 1: UPON WAKING

whey protein

1 scoop (20g)

casein protein w/ water 1 scoop (20g)

 

MEAL 2:

oats w/ fat-free milk 1 bowl

honey 2 tbsp

 

MEAL 3:

egg whites 4

whey protein w/ 400ml water 1 scoop (20g)

apple 1 medium

 

MEAL 4 – 45min before training

whey protein w/ 400ml water 2 scoops (40g)

 

MEAL 5: POST WORKOUT

whey protein w/ 400ml water 2 scoops (40g)

banana 1 medium

 

MEAL 6:

casein protein w/ 400ml water 2 scoops (40g)

1 apple

 

MEAL 7:

steak chicken, or fish 150g

veggies or salad w/ 1 tbsp extra virgin olive oil 1 large serving

 

MEAL 8: BEFORE BED

500g of fat free cottage cheese

 

More Diet Info:

Meal 1:
For extra calcium and protein, I sometimes mixed my shake with fat-free milk. However, water is cheaper. I never drank concentrated shakes. I used at least 400ml of water/fat-free milk.

Meal 2:
Oats and muscle-building go perfect together as a morning meal. Oats release their energy slowly throughout the day, so I won’t feel drained or experience hunger pangs. Substitutions: none really, nothing comes close to oats. Sometimes I used cinnamon over my oats. Be careful of the calorie count and do not exceed the calorie count of the oats.

Meal 3:
The 50g at this meal was a solid food protein. I was weary of bananas. They are excellent directly after working out, but due to their quick releasing energy, I want to avoid them at any other time. Substitutions: 50g protein = 4 medium size egg whites / small piece of chicken fillet/fish or beef fillet.

By small is meant about half a fist size. Although the yellow of an egg is healthy, the amount of calories it has due to its fat content makes it unsuitable for muscle-building purposes. At most I took one yellow and mixed it in with the 4 whites. But as stated, it’s best without.

Meal 4:
This I took immediately before working out. Substitutions: None

Post Workout:
Note this is the ONLY time I ate a banana. My body requires immediate energy after workout and a banana is excellent in providing it. Substitutions: The whey and glutamine cannot be substituted. However, the banana can be replaced by 200ml fruit juice, any flavor. Apple works great. But, a banana stays the number one choice.

Meal 6:
Substitutions: None

Meal 7:
Small evening meal with no starches, only veggies/salad and protein (fillet, chicken or fish – 150g). No butter and limited salt with veggies/salad. I used a liberal (2 spoons) amounts of extra virgin olive oil with salad/veggies.

Meal 8:
Substitutions: Although the casein protein powder is preferred, I sometimes ate 250g fat free cottage cheese.

General Diet Points:

  • I did not eat starches after 6 p.m. That means no rice, pasta, bread, rusks, potato, etc.
  • The protein portion in the evening was a solid food and is typically the size of my fist in volume.
  • All the protein portions were fat-free. I chose chicken fillet, beef fillet or fish.
  • I was careful to use sauces over protein. It adds a lot of unwanted calories. I rather use herbs and spices liberally and things like squeezed lemon juice, basic gravy sauce. I also tried to cook the chicken in orange juice for a tangy change.
  • I allowed myself a large salad portion. But we are only talking basic salad here, no fancy stuff. Only green leafs, tomato, cucumber, gherkin, seeds, very little nuts and some parmesan shavings allowed. I used 2 spoons of extra virgin olive oil over salad. For a something different, I also used balsamic vinegar to taste. It goes especially nice with the olive oil.
  • Cooked and raw veggies were allowed.
  • Butter and salt were a taboo for me. However, over veggies I used a tablespoon of butter for taste purposes.

Critical Diet Points I Adhered Too:

  • I tried staying away from diet carbonated drinks and too much coffee (only 2 cups daily with fat-free milk and no sugar). Both these items act as a mild diuretic and means I will have to drink even more water to replace the water lost as a result. Plus the sweeteners used in diet carbonated drinks are questionable!
  • I NEVER skipped a meal. This is the #1 enemy for Building Phase muscles.
  • I never ate more than the suggested amounts, otherwise I would gain fat.
  • I never ate less than the suggested amounts or I would struggle to build muscle.
  • I ate my meals even if I felt full!
  • My meals were spaced between 3-4 hours apart.
  • I used NO alcohol during the week and weekends only one glass of wine or one beer per day. Alcohol is a big enemy of dieting and building muscles. Cutting it out completely is the best option.
  • I do NOT smoke. I cannot be successful at building muscles and continue smoking, the two oppose each other.
  • Sweets and chocolate: Sorry, I had none of these.
  • Cheat meal? Once per week (only one meal). I never stuffed myself (important), but had a sit-down meal and ate whatever my taste buds felt like including my favorite dessert.

Why did I use two different proteins powders?

  • Whey isolate is a quick releasing protein powder and perfect to use when my body requires an immediate uptake of protein.
  • Casein protein is used when I need a slow uptake of protein, for example while I am sleeping.
  • I tried to use trusted local (South African) supplements when I can, simply because they are cheaper than the imported ones.

Why so many shakes?

  • Well, simply to make my life easier. I did not have the time to stand for hours at night preparing the next day meals. But know this, solid protein sources are always preferred to protein shakes if you can manage the time. But I was careful not to replace my existing solid meals with shakes. The human body was not designed to live on liquids alone.

 

Conclusion

Remember – Each one who has reached body transformation success holds some truth. Use these recipes but keep on educating yourself and starting to mould it to make it your own unique winning recipe that suites you best.
Never change more than one aspect at a time before verifying that it works and only then introduce another change.

It is a battle of the mind and wills…but we each has but ONE life to live…and we need to make it the BEST life we can!
Don’t wake up like me at 41 and start making a difference…if u are young, use that opportunity and never live with any regrets about wasted opportunities! But that being said, even if you are 60, you can still transform to kick many a lazy 25 y/o’s ass! Time is precious…never let it slip you by.

 

gertxb

 

I wish u MUCH success!

Gert Louw


In this article I will give you some critical pointers on how to smell a fake/scam product from a mile away.

 

You need to understand the mindset of these scammers.

1. They want as much money from you as possible.

2. The never want to be in a situation where they meet you face to face. They only use faceless environments to deal with clients – like the internet.

3. You struggle to get information on the ingredients of the product, they do NOT want you to know the truth.

 

Let’s look at – They want as much money from you as possible

They have this incredibly good sounding deals like “get your first bottle free”.  But after that first bottle arrived, you will just see charges getting deducted from your credit card, month after month. The only way to stop this is to literally stop your credit card and get a new one.

To try to stop the monthly supply of the products is close to impossible and even if you stop the delivery of the product, the deductions continue.

According to you, you have only ordered the first “free” product but alas now you are all of a sudden in a fixed recurring contract.

 

Let’s look at – They only use a faceless environment

The only medium these products are advertised through is the internet. If you cannot find this item on the shelve of your local supplement store, do NOT buy it! There is a REASON these people only deal through internet. They want to stay faceless because they are devoid of all integrity in their marketing campaigns of these products. They steal photos and make up fake stories for their marketing campaigns – I know what I am talking about, I have already busted 8 of these fake companies that have stolen my transformation photo and made up a fake stories to advertise their products. And that is just me…ALL of the transformation and other photos used are fakes and stolen as well as all the supporting “proof” stories.  They have no other choice to do this because the product they are selling CANNOT produce the claimed results and thus they do not have any proof of the claimed results.

The internet offer them a safe environment and barrier so they do not have to face their clients. They are not stupid, all of them have “front” companies they create to deal with the product distribution and marketing just to make sure that if one ever does try to make a case against them, it is very easy for them to get out off the lawsuite,  because they just blame it on the “front” marketing company which is even more difficult to trace than themselves. These “front” marketing companies has very short lifespans, typically only a few months, before they disappear and a new one is created, making the old one close to impossible to trace, literally just like a deleted webpage.

Typical marketing campaigns for these products proclaim awe-inspiring transformations within a few weeks (typically range 2 to 4 weeks). Many times it states that this is done with the product without having to diet or do any exercise. Crazy claims that not even anabolic steroids or Growth Hormone can come close too! Again, this is why they can ONLY work from a faceless environment. Imagine the queues of scammed clients lining up who experienced NO CHANGE in the 4 weeks whatsoever. They did loose, but only their money and until they cancel their credit card will keep loosing their monthly month after month.

 

Let’s look at –  You struggle to get info on the ingredients of the product.

All the “wonderful” write-ups and advertising that surrounds these products has almost no specific info on the actual ingredients of the product but just vague descriptions and references. There is a very important reason for this, because if people knew the ingredients and google it, they will very quickly see that this products cannot produce the claimed results. These products have no mystical ingredients but plain well-known ingredients that you will find at any health store or supplement store. The marketing companies of the products would like you to believe that the products contain very special and mystical stuff and that is why they omit 90% of the time the ingredients in the marketing advertisement. Being a scam product the chances is also very (!) high that it does not nearly contain what the label states.

These companies are not interested in satisfied clients, but their ONLY objective is to hook into the clients credit cards with a irreversible debit order system.

 

If it sounds too good to be true, it IS too good to be true – ALWAYS!

So the three main criteria you must use to know if it is a scam/fake product, is:

1. Is it only available through internet? [if yes - stay way!]

2. Is the ingredients listed in detail?  [if not - stay away!]

3. Does it sound too good to be true? [if yes - stay away!]

 

Examples: Niwali TestoBoost, 1285 Muscle, Trig X2, XTreme No, TestoRush, AminoPrime, and many, many more…

 

You will say “But this means, that a lot of the internet-only bodybuilding supplement products are fakes/scams?” YES IT IS..all of them.

 

Know this, NO (!) reputable company that have a solid product worth it’s weight will only deal through internet.

They want fixed distribution channels with trained people to sell their product and offer support and info to clients.

 

I hope this short article help you to make a more informed decision and to stay clear from all these fake and scam products.

They suck the money from people and it is very (!) difficult to sue them and the word “integrity” is not in their vocabulary.

 

 

gertxb

Happy Training! Cheers.

Gert Louw

 


Been a bit quiet lately on my blog, but busy working on my next blog post.

 

Training going very well and no injuries – I thank God!

Started with the building phase recently, meaning back to heavy (!) weights and low reps (about 8 per set).

Still with the same training partner (Mark) and we are very focussed right now.

We keep each other under control not to increase the heavy lifting weights to drastically…with our ego’s the jumps are always too big and nearly always results in injuries!

Wisdom comes with age…it seems at 49 it is about equal to our ego level – lol!

 

Here is the latest flexing video I’ve made:

 

Here is a few pics I took recently:

gert bicep gertxb gert2

 

My son is very eager to do bodybuilding…

20140404_135651

20140404_133212

Wish you all happy training. Cheers!

Gert Louw

 

Motivation and Fitness


Welcoming a Guest Writer to my blog, Parnell Dean - http://bodytransformationfitness.com/ 

 

Staying Focused Even Though You Don’t See Results

Many beginners give up on their fitness goals because they do not seem to be making any progress. Although they are going to the gym and cleaning up their diet, they don’t look any different. Demotivated by the lack of results, they give up on turning their fitness fantasy into a reality. What they do not to realize is that reaching their fitness goals takes time, so staying motivated and consistent, especially at the beginning when there appears to be no progress, is critical.

 In fact, you are almost guaranteed to pass through a period of time at the beginning of your fitness journey when your hard work seems to produce little to no results. According to the website exercisebiology.com, most of the strength gains you make in the beginning of a weight training program are due to neurological adaptations rather than muscle growth. Thus, a significant increase in muscle growth usually does not occur until after you have been training consistently for 8-10 weeks. Although the time it takes to see fat loss results varies, many people report that it takes at least a few weeks to notice a visual difference in your body if you lose weight at the recommended pace of 1-2 pounds per week.

 Although the lack of immediate results can be discouraging, a look at people who have dramatically changed their physique reveals that reaching your fitness goals takes time. Arnold Schwarzenegger, arguably the most popular bodybuilder in history, is a prime example. According to Wikipedia.com, he lifted weights for the first time in 1960, but he did make his pro debut until 1968 when he won the NABBA Mr. Universe title. The following year he competed at the Olympia Weekend, the epitome of bodybuilding competitions, but he came in second to Sergio Oliva. However, his persistence paid off: he defeated Sergio Oliva the following year and won the 1970 Mr. Olympia title. He went on to win the Mr. Olympia title every year through 1975 and then again in 1980. Even though Arnold Schwarzenegger is now a household name because of his bodybuilding and acting career, it took years of consistent dieting and training in order to develop an award-winning physique.

 Because it takes so long to see fat loss or muscle building results, many beginners get demotivated and quit; however, it is important to realize that just like mastering a foreign language or obtaining a college degree, there are few if any immediate results. Instead, you have to stay motivated enough to work hard for weeks, months, and sometimes even years, before you see any significant payoff. If you can make it through the initial stage of apparently little return on investment and you can continue dieting and training consistently, you are sure to reach your long-term fitness and physique goals.  

http://en.wikipedia.org/wiki/Arnold_Schwarzenegger

http://en.wikipedia.org/wiki/Mr._Olympia

http://www.bodybuilders.com/arnold.htm     

http://en.wikipedia.org/wiki/Jay_Cutler_(bodybuilder)

http://www.exercisebiology.com/index.php/site/articles/can_nervous_system_neural_adaptations_increase_strength/

 

Hope u enjoyed Parnell’s contribution. He himself had a awesome transformation.

Train Hard. Cheers…

Gert Louw

gert2


Yes, it is possible to have amazingly shaped muscular legs without resorting to weightlifting.

This article is for the person who wants aesthetic shaped legs without excessive muscle size.

The program being suggested here, is also great for cardio fitness and might initially be difficult for the novice due to the rather high fitness level required.

If so, start of with less reps per set and shorter distances for lunges, etc.

Here is a quick overview of the program:

Frequency: 3 times per week.

exercises:

  1. Walking forward lunges (with weight on shoulders) – 4 sets of +- 30m
  2. Sideways lunges (with weight on shoulders) – 4 sets of +- 30m
  3. Medicine ball throwing squat – 3 sets of 30
  4. Standing Knee-ups (elbow height) – 3 sets of 30
  5. Knee-ups and squats combined – 3 sets of 15
  6. Standing squat – 3 sets of 20

Points of note

  1. This program will suite both guys and girls.
  2. Lunges are an amazing aesthetic leg shaper – do not substitute it with something else.
  3. All squats must be performed going not lower than 90 degrees with lower/upper leg angle. This puts strain on the lower back and also more pressure on knees.
  4. The knee-up and squat combined is rather intense and you might initially struggle with it. But it is a GREAT exercise for balanced growth. Even if you just do 2 reps per set the first 2 weeks, then up the amount of reps by small steps every 2nd week until you reached your desired goal.
  5. Hydrate well during this training – you are going to sweat.
  6. Start of with no weight on shoulders and lightest medicine ball possible and work it up very slowly by increasing in smallest portions every two weeks.
  7. The knee-ups is also a great abdominal shaper.
  8. Eat correct for growth (every 3-4 hours), rest enough for growth (do NOT overtrain) and train HARD for results.
aesthetic leg training

aesthetic leg training

Wish you success! Cheers…

Gert Louw


xtreme no reviews

EXTREME NO pic1

XTreme NO has been busted using stolen photos and fake “proof” stories in their high level international marketing campaigns.

They run two separate marketing campaigns and in both those campaigns stolen photos and fake stories are used.

Two different plastic bottles, the one a black and the other a white bottle, are distributed by this company for the same product. XTreme NO contains the following ingredients: L-arginine hydrochloride, L-arginine alpha-ketoglutarate along with L-arginine ketolsocaproate all in an attempt to increase the bodies Nitric Oxide levels.

It is simply not scientifically possible for these ingredients to result in a body transformation, and thus why this company have to steal photos and make up fake stories to prove an un-provable point.

Plus all the “proof” of people leaving comments to say how great this product is completely fake!

L-Arganine is used by bodybuilders but only for a short-lived effect:

  • ·         A temporary “pump” during workouts that let’s the muscles seem bigger for a short while
  • ·          A slight increase in veins visibility during exercise
  • ·         potentially quicker recover from exercise.

It does NOT have muscle-building properties or body transformation properties, full stop!

And yes, once again I am one of the main abused parties. They illegally use my transformation photo and make up a complete and utter fake story.

It is needless to say that you need to stay completely clear from this product, for various reasons, one of which also that many people have complained they are losing money ordering the product through these channels.

When it sounds “too good to be true”, it ALWAYS IS (!) too good to be true.

Here is the proof of the first SCAM marketing campaign:

 XTremeNO website BUSTEDXTremeNO website BUSTED(1)XTremeNO website BUSTED(2)

Here is the proof of the second SCAM marketing campaign:

 XTremeNO website BUSTED no2-1XTremeNO website BUSTED no2-2XTremeNO website BUSTED no2-3

Wish you happy training. Cheers…

Gert Louw


This is a product with such exuberant claims surrounding it that it just sounds “too good to be true”?

It claims to reverse your energy levels by decades, for example: 60-year-old to a 30-year-old!

Also it supposedly enhance the brain function as well as the sexual health.

With such claims it sounds like a wonder drug.

 

Let’s look at what it contains

  • Cordyceps Cs-4 Mushroom Mycelia (Cordyceps sinensis [Berk.] Sacc.),
  • Pharmanex Asian Ginseng Rb1 (Panax ginseng) Root Extract
  • Pomegranate (Punica granatum) Fruit Extract,

The problem is that for 2 of the 3 ingredients (Cordyceps Cs-4 Mushroom Mycelia & Pharmanex Asian Ginseng Rb1) it is close to impossible to find scientific papers on research and placebo studies on the internet. The other product, Pomegranate, is well-known and most definitely cannot give these fantastic claimed benefits.

Whether Nu Skin did the research or not, if the information cannot be found and verified, it is close to not existing.

I am not talking about all the claims Nu Skin is making about all the research and magnitude of scientists involved, I am talking about the PROOF of these studies.

The conclusion is that this product contains weird ingredients that cannot be verified. This presents multiple concerns. One being that it is impossible to know what kind of side effects this product holds.

Being a very expensive product and with such fantastic claims, I decided to do a real world application and try it out myself.

After the first few (4) months I can say there was a slight increase in energy levels but honestly not close to what the claims are. Being 50, I felt maybe like a 45-year-old.

No mental or sexual health change at all.

Now, for the bad news…

My blood pressure before I started with this product was 130/70 and after the 4 month trial, it rose to an extremely high and damaging 170/115.

This is serious kidney, artery hardening and eye damage territory.

If I want to live another 10 years, I had to immediately stop this “wonder product”.

This is the problem with any product containing such strange ingredients. It is close to impossible to get real scientific proof over the internet as to the side effects and other problems such ingredients can cause and it is pretty much a Russian roulette game you play by putting something like this in your body.

I concede that my experience might not necessarily be the same for everyone and their might even be people who might benefit by this product.

My ratings for this product:

Safety level: 2/10

How close does it get to the claims surrounding it: 2/10

 

If a product sounds “too good to be true” it IS TOO GOOD TO BE TRUE! Always…

 

Keep training hard!Cheers…

Gert Louw


The Niwali guys just don’t seems to learn from past mistakes!

Once again they are in a SCAM with STOLEN photos and complete FAKE stories in an international marketing campaign for their TESTOBOOST product (again my stolen transformation photo).

The real funny part is, they now claim an even more ridiculous transformation period of 3 weeks instead of their previous SCAM of 4 weeks! Not even anabolic steroids can accomplish this. Complete and utter nonsense, but they obviously rely on the gullible and desperate to believe their lies.

And now they also added that it has “improved my sexual performance a lot” – getting deeper into smearing my integrity to new levels!

It is obvious that this product does not work because they cannot produce any real photos and true stories but have to steal and lie to promote their product and in the process really abuse people and their integrity.

It’s sickening that such companies continue to operate!

PLEASE stay complete clear from this product and any Niwali product that now become obviously HIGHLY suspicious!

Here is a copy of the NIWALI marketing campaign I just busted….again!

http://advancedtestoboostreview.net/does-advanced-test-o-boost-really-work/

Does Advanced Test-O-Boost Really Work?

testosterone boostersResearch shows that testosterone levels in men are generally decreasing over the years. This may be due to unhealthy diets, excessive usage of cell phones and wifi, and change in lifestyles. A lot of companies, over the past few years, have dedicated themselves to manufacture such testosterone boosters which are not only effective but have no side effects. One such company has been successful in creating just that.

Niwali Test-O-Boost has created quite a hype in the market. It has been talked about in media continuously and has received a lot of reviews. This booster may be getting a lot of attention but is it as good as it seems, do testosterone boosters work? This article will answer any questions that you may have about Advanced Test-O-Boost.

>>>Click HERE to visit  Niwali Testoboost official site<<<

 

Does Advanced Test-O-Boost Work?

low testosterone in womenIf you have low testosterone levels, (sometimes it’s possible to find low testosterone in young men and even that males produce ten times more testosterone then females it’s quite a common to find low testosterone in women) and believe that only harmful drugs are the solution to your problem, then you are quite wrong. There are solution for Niwali’s Advanced Testoboost has made hundreds of lives easier and provided lean muscles which are no less than the Rock or Van Damme!

Advanced Test-O-Boost is a supplement made with natural ingredients which increases your testosterone level in no time at all. The manufacturers of this booster have designed it after much deliberation and experimentation to find efficiency and safe ways to increase testosterone. The ingredients are combined in such a way that they not only give the most effective testosterone booster results but do so gently and safely.

This supplement not only helps to boost your testosterone but also improves energy levels and libido. With Advanced Test-O-Boost, you can increase your lean muscle mass in the shortest time possible. The best part of this Advanced Test-O-Boost is that it may show you results without fixed diets and workouts.

 

Is Niwali Advanced Test-O-Boost Effective?

A number of Advanced Test-O-Boost customers have related that this supplement has changed their lives. Many people avoid such supplements but Advanced Test-O-Boost has shown such transformations, which are not at all fake. The proofs are provided in reviews and pictures and the effectiveness of the product is quite evident through various Advanced Test-O-Boost reviews.

The Advanced Test-O-Boost has been tested in laboratories and is clinically proven to show results without dangerous testosterone side effects. The company is 100% sure of the effectiveness of the product and thus offers money back guarantee.

Before you decide to buy any such supplement, make sure that you choose a reliable and reputable company. Niwali has been in the industry for many years and has a lot of happy customers and becomes one of the top testosterone boosters.

top testosterone boosters

To learn more about Niwali Advanced Test-O-Boost, click here to visit the official website.

 

Advanced Test-O-Boost Ingredients

The thing that has made Advanced Test-O-Boost so popular is its ingredients. The supplement uses natural way to increase testosterone with all natural ingredients which promise to show you results in less than a month. The main ingredients used in Advanced Test-O-Boost are:

  • Tongkat Ali – This helps to maintain your testosterone levels naturally. It keeps your body energized so that you can function easily.
  • L-Arginine – This is an amino acid which increases your growth hormones in your body. It also helps to produce nitric oxide in the body. As a result, you get a stronger and a better body.
  • Ginseng – This helps to improve blood circulation in the body. As a result, you never lose energy and stay active. This also boosts your metabolism.
  • Tribulus Terrestris – This ingredient improves your sexual performance.  It gives you better and harder erections, results in more semen and satisfying ejaculations.

 

Advanced Test-O-Boost Side Effects

None of the users of Advanced Test-O-Boost have reported any negative side effects. The makers of the supplement assure that none of the ingredients are harmful in any way. It is common to assume that such supplements may result in side effects such as digestive problems, abnormal muscle tissue growth, skin allergies, hair loss etc. It is best to consult a doctor before deciding to use such supplements.

 

Is Advanced Test-O-Boost Scam?

testoboost reviewsWe all know that most testosterone boosters supplements on the market, and especially muscle building supplements, are fake. A lot of manufacturers are promoting such products which are complete hoax and provide no results whatsoever.

The best way to avoid such scams is to read as many reviews about the concerned product as possible and buy it from the source which is popular and known for its originality. Niwali’s Advanced Test-O-Boost builds lean muscle in less than a month. All the fat is melted away and in few weeks you have a gorgeous rippling body.

The official Advanced Test-O-Boost website has a number of customer testimonials praising the effectiveness of the product. Other than that, various positive testoboost reviews are found online, which talk about the many benefits enjoyed by customers and shows many testosterone booster results.

 

Advanced Test-O-Boost Reviews

Some comments from the customers of Advanced Test-O-Boost:

 

“I had been looking to build muscles easily. I read few reviews about Advanced Test-O-Boost and decided to give it a try. I gained about 15 lbs in only a month and I didn’t even do any special diets or exercises.”

testosterone booster results

“I have been using Advanced Test-O-Boost for only 3 weeks and I have already lost 10 lbs and gained about 13 to 14 lbs of muscle. I couldn’t be happier. It has done wonders for my confidence.”

“Advanced Test-O-Boost has resulted in muscle gain and my sexual performance has improved a lot.”

>>>Click HERE to read more Testoboost testimonials<<<

 

Pros Of Advanced Test-O-Boost

  • natural testosterone boosterBuilds muscles easily
  • Boosts testosterone levels
  • Expands veins and capillaries, resulting in more blood flow in the body
  • Well defined muscles
  • Enhances the size penis
  • Increases energy levels
  • Quickly delivers nutrients to the muscles
  • No muscle damage
  • Reduces belly fat
  • Reduces bloating
  • Burn calories even when you are not active
  • 10 day risk free trial period
  • 30 day money back guarantee

 

Cons Of Advanced Test-O-Boost

  • Not available in stores
  • May result in some side effects
  • The product may not work for you

 

If you are interested in buying the natural testosterone booster, then the best place to do so would be the Advanced Test-O-Boost official website. Click here to order!

ordernow

 

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Info on how to execute exercises as well as to the muscles involved & other important data.

If you have a request about a specific exercise you would like to see covered, please email me at: gertlouwljc@hotmail.com

Here follows the current list of my exercise training videos:

 

 

Happy training! Cheers

Gert Louw

Gert Louw


As the years progressed I’ve fine tuned my approach to pre & post workout supplements.

 

The regime I am currently following is highly advisable for anyone who wants to add maximum lean muscle with training. It keeps the body in a anabolic state with energy to spare and quick recovery of exercise induced muscle damage.

It sticks to the core, proven supplements. Keep it simple and stay away from all the fancy stuff with “too good to believe” marketing hype. It is ALWAYS “too good to believe” and ALWAYS utter lies no matter how many “proof” photos they attached (normally stolen) or stories (made-up)!

It is a great tool for the over 40’s or even over 50’s to add muscle. For the younger crowd it means perfect muscle growth environment.

PRE-WORKOUT – 30 to 45 minutes before training

Branched Chain Amino Acids (BCAA’s) 6-8 tablets

The BCAA’s ensure that the energy required during training  is not obtained from your muscles but forces it to obtain it from other places (fat storage, etc..) This protects your muscles from going catabolic during training. A critical supplement in your pre-workout arsenal. In-depth info about BCAA’s can be obtained from: http://www.bodybuilding.com/fun/bcaas-the-many-benefits-of-amino-acids.html

L-Glutamine 5g dissolved in water

When you train your Glutamine reserves of your body will drop very fast (!). When it becomes too low you will feel exhausted and have no stamina/power. When the Glutamine has dropped too low, muscle recovery will be very (!) slow and the body can take up to 6 days to replenish the levels of Glutamine to optimum again. During that time virtually no muscle growth will occur. It is therefore of the absolute importance that you supplement with L-Glutamine before training.

AGMATINE 1g dissovled in water (together with L-Glutamine)

(In the video I say 1g to 10g Agmatine Sulfate. That is incorrect – the amount is only 1g of Agmatine Sulfate)

The following extract from http://www.bodybuilding.com/fun/jrod17.htm sums it up very nicely as to why specifically agmatine:

  1. Agmatine is a pain fighter. This can be beneficial to the athlete in two ways:
    1. It can potentiate the effects of analgesics used during recuperation from injury.
    2. It has the potential to aid post-workout recovery.
  1. Agmatine enhances insulin production leading to better insulin response. This allows for positive effects in attaining body composition goals. Better insulin response means a harder and leaner more muscular body.
  1. Agmatine acts on various hypothalamic and pituitary peptide hormones such as LH and GH. These will have subsequent effects on other hormones like IGF-1. Control of the hormonal environment of the athlete and you will perform better, look better and feel better.
  1. Agmatine possesses anxiolytic (relieves anxiety) and antidepressant properties offering potential control of cortisol levels in the stressful life of the athlete.
  1. Agmatine modulates nitric oxide (NO) through different ways. It stimulates some types of nitric oxide synthase (NOS) while inhibiting others. This is essential to the proper functioning of the polyamine biosynthetic pathways.
  1. Agmatine acts oncatecholamine (Epinephrine > Norepinephrine > Dopamine) release. These endogenous compounds are part of nearly every action in the body. Most notably for the athlete is the role that this compound would ultimately have in both energy production and aiding anticipation of the stressafforded by competition. However, there are also well-established roles that epinephrine can have on the body that includes:
  1. Agmatine has an antioxidant role. There can be no greater source of free-radical build up than that seen in the day-to-day activity of the athlete. The sheer stress that the body takes on when in you’re an athlete in the trenches (i.e. – the gym, the field, etc…) could ultimately have significant detrimental effects with continued build up. Agmatine can offer protection from the undesired effects that free radicals can have on the body.
  1. For the athlete desiring body composition change, Agmatine has an independent role of insulin and testosterone management on lipid (fat) metabolism.
  2. Agmatine possesses nootropic effects (it acts as a “novel” neurotransmitter). This can offer the athlete a potential mental edge to prepare for various events.
  3. Agmatine can aid in kidney function by stimulating the glomerular filtration rate (GFR). This can bode the bodybuilder well as various nitrogenous waste products are removed through this system.
  4. Agmatine harbors a hypotensive role which could assist the exogenously-enhanced athlete in keeping blood pressure in check.

POST-WORKOUT – IMMEDIATELY after training:

Apple or banana to recover lost energy consumption

L-Glutamine 5g to 8g dissolved in water

Because of the risk of your body’s L-glutamine reserves that dropped during training too low, you IMMEDIATELY must replenish with L-Glutamine after training to ensure your body stays in an anabolic environment.

Remember if you do not do this, it might take up to 6 days of a catabolic environment with no muscle growth despite all your hard work on diet and training.

WHEY protein  – quick absorption 40g mixed in water (together with L-Glutamine)

Your muscles need the right building blocks to recover exercise induced damage and the quicker you feed your body with quick absoption whey protein after training the quicker it can start repairing and building.

Other supplements that might be considered:

Creatine

Creatine might be beneficial for certain individuals. However, for a certain percentage of people creatine have absolutely no effect. Unfortunately I am one of them.

The second reason I am not using it is that it tends to let one look a little bloated, especially when you are trying to cut.

Anti Oxidants (alpha lipoic acid, Co Enzyme Q10, Saw Palmetto)

New research seems to indicate that it might not be such a good idea to take anti-oxidants straight before or after training. It suggests that it must be taken as far removed from training as possible. If taken close to training it seems to be counter productive to a fatloss environment.

Whether you believe that or not, it might be a good idea to consider it. There seems to be rather solid science behind it.

Alpha lipoic acid (about 400mg twice daily) helps regulate your insulin levels which means a better fat-loss environment. Plus it is a very potent anti-oxidant.Co-Enzyme Q10 (about 300mg twice daily) It assist in insulin sensitization. A problem most bodybuilders face is that with repeated insulin spikes as a result of periodically heavy carbohydrate consumption causes the body to become increasingly insulin resistant.

Insulin is probably the most powerful anabolic agents. Spiking insulin levels increase muscle protein synthesis. The Co Enzyme Q10 allows you to drive more nutrients into the     muscles. It is also extremely beneficial for a healthy heart.

Saw Palmetto (about 300mg twice daily). Helps prevent a enlarged prostate…something all guys need to be worried about and prevent!

This regime is proven and will yield great results when accompanied by focused training program and diet structured for lean growth.

Wish you all the success.

Gert Louw


As the years progressed, I have evolved my training regimen from my original transformation program (http://gertlouw.wordpress.com/my-transformation-program/) to be more focused and more goal oriented in nature.

In this video I discussed the routine I am currently applying for bicep and tricep growth when I am on my 3-month cutting phase.

Cutting phase implies the process of bringing bodyfat down to enhance the muscled ripped look while keeping muscle size or even slightly increasing it.

In short, the arm routine for the cutting phase involves performing two huge super sets: Super Set One and Super Set Two.

SUPER SET ONE

  • Super Set One consists of a bicep exercise (20 reps) + tricep exercise (20 reps) +bicep exercise (20 reps) performed back to back with no resting in between.
  • When you completed above set for Super Set One, rest for 3 minutes and repeat Super Set One for a total of three times.
  • SLOW (!) and very CONTROLLED (!) movements during every rep.
  • Visualize the target muscle during each rep in your head and get a very focused “mind muscle” connection. Feel only the target muscle work to perform the movement.
  • During all triceps and bicep exercises, keep the elbows as stationary as possible to make sure that only the bicep do the lifting. The more you move the elbows the more involved the shoulders (and to lesser extend pecs and back) become to lift the weight.
  • Use full range of motion for exercises, meaning widest possible angle to make sure that the whole bicep/tricep muscle gets a workout.
  • You MUST (!) fail with each exercise on the 20th (last) rep of each set. [very important - key principle for growth]

When finished with 3 x Super Set One, stretch for 5 minutes to relax muscles (perform various stretching exercises involving the biceps, triceps and shoulders).

This not only help the muscle recover better but also enhances blood flow plus it helps keeping the veins more elastic and prevent hardening of arteries to and extent. It is also believed to be an important factor in obtaining aesthetic looking muscles.

SUPER SET TWO (the same as above with the following differences)

  • Perform 3 different exercises (biceps + triceps +biceps) than those you did in Super Set One.
  • When finished with 3 x Super Set TWO, stretch for 5 minutes to relax muscles (perform various stretching exercises involving the biceps, triceps and shoulders).

End of your routine with 15-20 minutes of moderate cardio.

Be wary of too much cardio. Cardio is a muscle size killer. You cannot expect to have  big muscle size and do a lot of cardio. The two goes against each other.

If you have body fat you want to get rid of you should do that via fine tuning your diet and not through excessive cardio.

Supplements?

Before training (stick to basics don’t waste your money on fancy stuff!):

  • 45 minutes before training 8 tablets BCAA’s (prevent a catabolic state during training)
  • 45 minutes before training 5g L-Glutamine

After training:

  • Immediately after training eat 1 apple or banana.
  • Immediately after the apple/banana drink a serving fast absorption whey protein.
  • 1-2 hours after training eat a small fat-free meal containing a decent protein serving.

 

Any questions, please feel free to contact me.

 

Gert Louw

gertlouwljc@hotmail.com

gert louw


How to grow legs when you struggle with your knees?

Sounds impossible, but it can be done.

Your will never have freakish size legs but you can add very good size by following these basic principles.

Note – I am proof of this, my knees are genetically “bad” (many in my family had knee replacement surgery) and I cannot take much weight before they start aching severely, but I have managed to add decent size to my legs. They are not nearly as big as I want them to be but they are one of my best assets and pain-free.

OK, let’s get down to business…how must you train those legs?

1. Focus on your calves. You can train them very hard and very intense without any knee related pain. The bigger the calves are the bigger the legs look. Be wise…grow what you can grow. And don’t worry…your calves will never look oversize…calves is a difficult muscle to grow at best!

2.When doing any upper leg workout, wrap your problem knee/s very (!) tightly with an elastic wrap. I found that this allow you to lift safely up to 40% more weight. But I have to unwrap them after each set to allow blood flow again. Yes, it is a bit tedious, but nothing good comes without effort.

images

3. Your main mass building exercise for the upper legs should be the leg press machine. It places far less strain on the knees and you should be able to press a fair amount when the knees are wrapped tightly. Slow, very controlled movements and place the legs up high and wide. Do not jerk, that is knee injury territory. I always start my leg session of with this exercise and sometimes even finish it off again with it.

52531165.FitnessFirst8

4. The normal squat is a killer for the knees. But I still do it pain-free. First of all, those knees must be wrapped very tightly. Secondly go light, very light. I only do 20kg plates on each side. Thirdly do high reps…I do between 30-35 reps per set. It is gonna drain you (I nearly puked the other day) but with that light weight your knees can cope. If not, go even lighter and increase the reps even more per set. Slow controlled movements. NO JERKING! (For those that want to read up a bit more on squat technique: http://www.precisionnutrition.com/all-about-the-squat )

what-all-squaters-need-to-know-article-4

5. A GREAT leg shaper is lunges, especially when you put some weight on your shoulders. But the normal lunge is also a knee killer. Four rules must be followed here to make it pain-free. One – wrap those knees tightly. Two – Do NOT let the lower and upper leg angle be smaller than 90 degrees, maybe even a bit bigger. This is one of the main reason why lunges kills knees. Three – do not step out straight to the front, but step out at a 45 degree angle with each lunge.  Four – do not step out and back again at the same place, but step forward each time. Staying in the same stationary position for lunges is not knee friendly.

DB-45-Degree-Lunge-2

This is my bit to help those with bad knees adding some size. It can be done…. Be wise, do controlled and slow movements and make sure your technique is perfect.

Here is my latest (2 weeks ago) comparison photo from the day I started bodybuilding to my current shape…nearly 9 years ago. In 7 months I am 50 and want to be even in better shape!

gert b&A 1Jan2014

Wish you all a blessed 2014 and may the peace of our Lord Jesus Christ be with you!

Gert Louw


Just finished my 3 months building phase and very pleased with the results.

I added decent size without adding too much bodyfat.

When I can see my 6-pack at the end of a building phase I am always pleased!

8 Months to go then I am 50 y/o…and my promise to myself (if God’s will) is that I must look the best ever when I reach 50!

For those that do not know my program – I am following a 3 month cutting phase followed by a 3 month building phase and then alternate between the two. In between the phases I take a week to 2 weeks break from training to let the body heal and recuperate.

The cutting phase is higher reps with less weights and little carbs and the building phase is less reps with higher weight and slightly more calories.

For detailed discussion regarding my training program you can view my post: http://gertlouw.wordpress.com/my-transformation-program/

Gert Louw

 

Here is a short flexing video I did 2 weeks ago when I finished my building phase.


 

Another 2 faked products have been exposed:

  • 1285 Muscle

  • TRIG X2

1285_bottle trigx2

Shady products by shady companies:

Let me explain how they are busted:

For the 2nd time I am being abused by high profile international marketing material with fake products.

The companies promoting these products stole my photos (see my pic at bottom of advert) and again they write up a fake story as if I told it. Be very wary everyone, these products are FAKED (1285 MUSCLE and TRIG X2) and does NOT work.

They have to steal photos and write fake stories to try and prove a unprovable point.

You will loose money when you deal with these people.

The following report from http://www.scambook.com

1285 Muscle (Muscle Pro) 1800-969-3081

  • 1285 Muscle (Muscle Pro) 1800-969-3081Summary1285 Muscle (Muscle Pro) 1800-969-3081 received their 10th complaint on 10/28/2013.Information about 1285 Muscle (Muscle Pro) 1800-969-3081 was first submitted to Scambook on Aug 11, 2013. Since then the page has accumulated 15 consumer complaints.
  • On average users reported $143.99 of damages.
  • Address:
    • 3801 Northeast 15th Avenue
    • Fort Lauderdale FL 33334
  • Website:http://www.1285musclepro.com
  • Phone:(800) 969-1509, (800) 969-3081, (800) 969-8314
  • Additional Employees: No known Employees
  • TrigX2 Complaint 270569 for $200.00
    Posted Aug 29th, 2013

    They don’t send you any type of correspondence when it comes to their product and will sneakily automatically subscribe you into their program. They also do not provide you an email or paper…

  • Trig x2 Complaint 282811 for $300.00
    Posted Oct 25th, 2013

    They tell you just pay for shipping to receive a free trial bottle and before you receive it they will charge you approx $100 for the next months supply!!!! NO WHERE on the page for the trial bottle…

…Any attorney out there that want to make some money…PLEASE contact me!

gert Gert Louw

Here is the original marketing article with STOLEN photos and FAKE MADE UP story (all utter lies – stay clear from these products):

SPECIAL REPORT: Lean Muscle in a Bottle? Get 6 Pack Abs in Just 1 Month With These 2 Muscle Supplements That Celebrities Use.

This report was created by Men’s Health to expose the truth behind a very weird diet


Staff reporter Bryan Stevens investigates a weird muscle solution that is quickly gaining popularity around the world. Read his shocking findings to building incredible muscle mass in less than 1 month.

(Men’s Health) - For the past few months our readers have been going crazy over two new free products that are helping men lose fat and get ripped in less than a month. Even celebrities like Daniel Craig and Gerard Butler have lost a ton of body fat and added an insane amount of muscle using these two products.

These products are clinically proven to flush out the toxins in your body, melt away body fat and pack on tons of muscle. It’s a deadly combo for getting insanely ripped. In this article, we’ll tell you exactly why these products work and why they warrant a special report.

We know that putting on muscle often feels like an impossible challenge. At Men’s Health, we’ve evaluated numerous fad muscle programs and it seems like everything is expensive and nothing really works. The reason why most programs fail is because they impose unrealistic restrictions on your daily life. Some tell you to eat tons of protein while others emphasize the importance of carbohydrates. In either case, you have to make drastic changes to your regular diet. In this special report, we take an in-depth look at a new and promising trend that we think is easy to use and yields real results.

The product we’re talking about is 1285 Muscle. You may have seen this supplement in the news or on TV as the completely safe and powerful “secret” used by celebrities and body builders around the world. Today, we are leaking their secret and teaching you how to get muscular celebrity bodies for free. In this special report, you’ll learn about these two promising new products, 1285 Muscle and Trig X2.

Gerard Butler uses muscle supplements like 1285 Muscle and Trig X2 to lose fat fast, while gaining extreme muscle.

1285 Muscle’s high anti-oxidant content and powerful strength gaining properties make it a muscle-building machine. If you’re feeling skeptical right now, you’re not alone. When we first learned about this fat-burning/muscle-building combo our fad radar went off right away.

Despite our doubts about 1285 Muscle, the countless success stories reported worldwide made us take a second look at this trend. What particularly interested us was the fact that these people saw results without having to significantly change their lifestyles or eating habits. Combine 1285 Muscle with Trig X2 and you’ve created an automatic muscle building machine.

Jack Evans from London reported that he lost fat and gained 14 lbs of muscle in just 5 weeks using only the 1285 Muscle and combo muscle diet.

On his blog he wrote,

“I couldn’t believe how easy it was. I didn’t have to change my diet or my daily routine at all. I just took two pills a day and the fat melted off like butter and I literally got shredded. I now have muscles that I didn’t even know existed. I even have a 6-pack now, which is the best part. The girls love it”

At Men’s Health, we decided to try the 1285 Muscle and Trig X2 diet for ourselves. For the test, I wanted to be the guinea pig because I was training to be in a fitness competition and needed to slim down and gain many pounds of muscle. To try out the 1285 Muscle and Trig X2 I decided to get a free trial of 1285 Muscle. Although there are many muscle supplement offers available, I chose this site because they are one of the most credible and trustworthy suppliers on the market. While most 1285 Muscle products use lower concentrations of the strength gaining extract, this supplier has one of the concentrated and purest products on the market. Everyone at Men’s Health agreed that this product would give me the best results for my test.

1285 Muscle & Trig X2 have been featured in ESPN magazine highlighting olympic athletes performance and muscle gains.

The free trial bottle of 1285 Muscle was delivered in a few days from ordering and with surprisingly inexpensive shipping. 1285 Muscle is one of the most concentrated and purest muscle building products on the market. It was our shared opinion that this would give me the most accurate results for my test.

1285 Muscle has been clinically proven to:

(This is the first step in the process. This one is the hemo-dilator that builds lean muscle. It’s completely legal, safe, and has none of the bad steroid-like side effects.)

  • Enhance athletic performance and strength
  • Pump more blood into muscles by expanding veins and capillaries
  • Deliver nutrients to muscles at a faster rate, which quickly builds lean, solid mass
  • Give muscles more definition and size
  • Have positive sexual side effects (I’m not even kidding. my favorite muscle seems bigger too. Probably from the expanded blood vessels)

Although we were pretty skeptical, we wanted to find out for ourselves if the supplements could do everything it claimed. Most of the success stories we heard about combined 1285 Muscle with an additional amino acid supplement to achieve maximum muscle goals. The idea is that the Trig X2 will help you lose most of the weight and gain energy while the amino acid supplement will take off the hard to lose fat and allow your body to burn calories more efficiently. After further research, we chose to test Trig X2 as our secondary supplement.

Trig X2 has been clinically proven to:

(This is the fat burner and detoxifier. Now this is the key! Taking 1285 Muscle in the morning and Trig X2 later on really sped up my shred.)

  • Increase the number of calories burned
  • Fights free radical damage to muscles
  • Have higher antioxidant levels than pomegranates and blueberries
  • Increase energy and fight fatigue
  • Burn calories even at rest
  • Get rid of bloated “puffy” look
  • Boost metabolism
  • Clean out/detox colon which leads to serious weight loss and increase energy
  • Help give muscles shape and definition

Both 1285 Muscle and Trig X2 arrived within 4 days of having placed my order online for the free trials and were inexpensive to ship.
To test out the product, I took one 1285 Muscle pill every morning and one Trig X2 pill every evening for 4 weeks.

  1. Take one 1285 Muscle pill per day (in the morning)
  2. Take one Trig X2 pill per day (in the evening)
These Were My Results – 15 lbs of Muscle In Just 1 MonthWeek One:After 1 week on the new routine, I was surprised by how fast and dramatic the effects were. My energy level was up and I wasn’t as hungry as I usually was. This is a welcomed side effect of 1285 Muscle and its power to curb appetite. I honestly felt fantastic and best of all, I didn’t have to change anything about my daily routine.On Day 7, I got on the scale (this new digital scale that measures fat and muscle composition) and couldn’t believe my eyes–I had gained 2.5 lbs in muscle mass. But still I wasn’t completely convinced. They say that in the beginning of some muscle programs, you lose a lot of water weight and gain a lot of muscle. I wanted to see if I would still gain this much muscle in the upcoming weeks. But it sure was looking up! I now weighed under 155 pounds for the first time in years!Week Two:After 2 weeks of using both supplements I had more energy and was sleeping more soundly than ever. I wasn’t waking up in the middle of the night or tossing and turning because my body was able to relax (a result of the supplements’ detoxifying properties, I think). I also managed to lose another 7 pounds of fat, putting me at an unbelievable 150 lbs in just 2 weeks. I could also feel a 6-pack coming through, which my girlfriend loved. Hell yeah!At this point I started to put more faith in these muscle products as more than just a gimmick.Week Three:After 3 weeks, all my doubts andskepticisms had vanished! I had gained 12.5 lbs of pure muscle and had lost 8 pounds of fat. All the fat on the sides of my stomach werecompletely gone. My stomach was so defined I finally had a 6-pack! These products are just amazing. I lost a ton of fat and the muscle gains are UNREAL.I still had a lot of energy as well. Usually around the third week of other diets you tend to run out of steam. But with 1285 Muscle and Trig X2 my energy levels didn’t dip. Instead, they remained steady throughout the day! I even noticed that my stomach was digesting food better, no bloating or embarrassing gas after I ate.

Week Four:

After the fourth week, I was completely shocked by my final results. I gained an unbelievable 16 lbs of muscle mass since starting the 1285 Muscle and Trig X2 routine! Everyone at Men’s Health wants to try the diet now. In week 4 I lost 7 more lbs of fat on top of the 16 lbs of muscle I had gained. I was ready and confident for the fitness competition. I am definitely going to continue taking 1285 Muscle because it produces consistent, amazing results and has so many other muscle building compounds which help with muscle memory and maintaining mass.


I couldn’t be any happier with the results.
I gained 16 lbs of muscle in 4 weeks . No Special Diet, No Intense Exercise.


I gained 16 lbs of muscle in 4 weeks. No Special Diet, No Intense Exercise.

In conclusion, if you want to lose fat and gain muscle mass but are doubtful about the effects of this routine, you need to try it for yourself. From my own experiment for Men’s Health, we can tell you that the results are real. We at Men’s Health had our own doubts initially, but we were quickly turned into believers. After conducting our own studies, we are also pleased to see that people are really finding success with this diet.
You can reach your weight loss goals with the 1285 Muscle and Trig X2 combo diet,

Bryan Stevens
Step 1 -

Click Here To Get A Free Trial Of 1285 Muscle
Use promo code ‘RIPPED’ to get $2.99 shipping!


Step 2 -

Click Here To Get A Free Trial Of Trig X2
Use promo code ‘MUSCLE’ to get $2.99 shipping!


http://www.dailynutritionmag.com/guide/

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