Wheat Bread vs White Bread

In nature, wheat grains are brown because the bran (or outer layer) is brown. When the bran layer is intact, it contains the endosperm and the germ, though only the bran and germ have true nutritional benefit. To get white flour (and hence white bread), wheat grains are stripped of their bran and germ, leaving only the nutrient-poor endosperm.

Wheat bread

Wheat bread has more fiber than white bread, which is why health nuts love it. Fiber is important to both cardiovascular (it lowers cholesterol) and gastrointestinal (it keeps things moving) health, and it serves to slow down digestion of the carbohydrates in wheat bread–imparting longer-lasting energy throughout the day, and throughout a workout. This is important to those who are concerned about maintaining steady insulin levels, as the slower the carbohydrates are digested, the more level the insulin response. White bread, on the other hand, is a fast-digesting carbohydrate, which causes insulin levels to spike–which, during nontraining times, causes energy levels to crash and leads to increased fat storage.

THE WINNER IS… Draw


WHY??? 

White Bread

There are times in a day when a massive insulin spike is required to amplify muscle gains, and that's when wheat bread just won't do. We're sure you've realized that we're talking about postworkout nutrition. The fact is, a dollop of jelly on white bread is among the best ways to get fast carbs after a session cradling the iron. Lest you need reminding, insulin is an anabolic hormone; the more you have after tearing muscle apart, the more muscle you'll rebuild. A day's diet that includes a few slices of white bread is also extremely effective at refilling glycogen stores (and thereby rebooting your metabolism) after a week or so of low-carb dieting.

So, after workouts, white is right. At all other times of the day, you can't beat wheat. Just make sure the label says whole wheat, not multigrain or plain wheat, and that it contains whole-wheat flour (not enriched white flour).

 This chart  below compares some of the nutrient values found in a slice of white bread and one of whole-wheat bread.

NUTRIENT

           WHITE BREAD                                                                   WHEAT BREAD

Calories        69                                                                                        69

Protein          2g                                                                                        3g

Carbs           13g                                                                                     13g

Total Fat       1g                                                                                       1g

Fiber             1g                                                                                       2g

Calcium       39mg                                                                                  20mg

Iron             1mg                                                                                     1mg

Magnesium  6mg                                                                                   24mg

Phosphorus 26mg                                                                                  64mg

Potassium    26mg                                                                                  71mg

Selenium   4.5mcg                                                                                10mcg

Sodium     177mg                                                                                 148mg

Folate       29mcg                                                                                 14mcg


source : Jordana Brown

Weightlifting Standard, Are You Elite?

EAA + VITARGO = PACK ON MASS

EAA
The essential amino acids are those that your body cannot make on its own, so it's vital that you get them from food and supplements. Although it takes about 20 aminos to produce the majority of the proteins--such as muscle tissue--in your body, generally, the EAAs are comprised of eight aminos: lysine, methionine, phenylalanine, threonine, tryptophan, leucine, isoleucine and valine. The rest of the aminos are considered nonessential, because your body can make them itself. Some studies have found that taking EAAs prior to workouts increases protein synthesis afterward better than taking them when the workout is over.

VITARGO
Vitargo is a complex carb, but unlike most complex carbs, this bad boy is rapidly digesting ... about twice as fast as sugar, as research confirms. Due to its complex branching structure, this carb is about the fastest thing you can put into your body. This keeps insulin levels high during workouts, for maximizing muscle growth.

* Take It Like This To pack on mass, choose EAAs to sip on during your workout. Mix 10-20 grams of EAAs and 35 g of Vitargo in about 2 cups of water. Sip on this during your workout, being sure to consume it all by the last set

Arnold Classic 2011 Winner Branch Warren!

Trophy presentation :



1. Branch Warren
2. Dennis Wolf
3. Victor Martinez
4. Evan Centopani
5. Dexter Jackson
6. Ronny Rockel

Shake Weight

There are alot of ways to exercise but this seems funny.
Btw, you think what i am thinking? LOL

Evan Centopani Flex Pro 2011 Winner

So, we know Evan Centopani won the Flex Pro 2011.  Great shape and conditioning made him the winner, beating the lights of Dexter Jackson, Dennis Wolf, and the rest.

However, it does not end there for him. For he continues on moving.
Here is a latest video of him. 3 weeks out from Arnold Classic 2011.

Biceps Training Mistake

rr1. Early Cheating

Swinging! Cheating is a valuable tool for pushing sets beyond strict, full-rep failure, but if you do so before then, it’s unlikely you will ever thoroughly stress your bi’s. In an effort to hump up heavier weights than they could otherwise use, many bodybuilders start cheating on curls from rep number one and increase their swinging as the set wears on.

Tips : - Stand against the wall while curling barbell or EZ bar.

          - Do dumbell curls SEATED. Why? to eliminate legs and hips from the movement.

          - Extra swing on extra reps beyond strict curl only.
          - Do on preacher stand.

         

2. Doing Too Much

Now, let us compare biceps to other body parts such as back and legs. Tiny right? More than any other muscles, biceps are frequent victims of overtraining, which halts or even reverses their gains.

Tips : - Beginners to do 6 sets of biceps exercises.

         - Advanced lifters to do 9 to 12 sets.

3. Target Missed

People said, do preacher curl to hit the lower portion of the biceps. Do concentration curl to increase the biceps peak.  In fact, you can’t put any greater emphasis on your lower biceps than the rest of the muscle, and merely focusing on peak contractions won’t raise your peaks.

Tips : - Focus on two head of the biceps which lay side by side.

         - Perform biceps curls with a grip that keeps the pinkies even with or higher than other fingers 

           (focusing on inner head). You can do wide grip to target the inner head as well.

         - Perform curls with the thumbs higher than the pinkies–as when taking an angled grip on an EZ-bar
            or when using a parallel grip for hammer curls–to better target the biceps brachii long head (outer)

4. Invariety

Although the biceps are simple, two-headed muscles targeted almost exclusively via curls, you still need to perform various types of curls to properly tax the manifold fibers. Too many bodybuilders get in a lazy pattern of doing, for example, all standing, bilateral, free-weight curls.

Tips : - Do one standing EZ or barbell curl, one dumbell exercise and one machine or cable exercise
            per workout.
         - Do at least one unilateral exercise each biceps workout
        - Do unique exercises, such as drag curls, underhand chin-ups and rope hammer curls–to hit your bi’s from different angles.

5. Not Focussing on Contraction

Unfortunatly, alot seems not to truly flex their biceps against resistance.  This is because they use too much weight and perform their reps quickly and with excessive momentum.

Tips : - Choose weight in which you can do 12 reps strictly
         - Supinate your wrist while doing dumbell curl (making your palm faces the outside)
         - Curl slowly, one second to bring it up, one second to hold, one second to bring weight down.

Want to gain 12lbs of muscle in 21 days?
Click Here!