- "MASSIVE ACTION: A Nutrition Plan to Get Big!"
- "American College of Sports Medicine Preview!"
: Weight loss
: Health
: Training
: Nutrition



If you are tired of being skinny or weak, or if you need to add some mass to improve sport performance, or even if you just want to get massive for no reason at all then this is the nutrition plan and training program for you. The "MASSIVE ACTION" program will guide you towards the most effective techniques for gaining lean body mass and will identify the whole foods that are best for weight gain.

You will also learn what the best and most effective supplements are to meet your goal. Determine how long to use a particular supplement before "cycling it" or before moving on to the next supplement. Discover what supplement loading, depletion, and rebounding are and how they relate to gaining muscle mass. Finally, find out what the "scam" supplements are and why they won't help you gain weight but will only make you lighter in the wallet!

This nutritional program is not for beginners that want to add 2-3 pounds. If that is your goal, you can find all the answers in the "CB ATHLETIC" newsletter archives. However, if you want to put on 10, 15, 20 pounds of mass or more, or if you are an advanced natural athlete or bodybuilder having an extreme difficulty adding that final 2-3 pounds of muscle, then order this program and you will not be disappointed.

Nutrition experts and guarantees of "10 lbs in 10 days" are a dime-a-dozen. So what makes these guidelines different from other programs based in science? Well, to be honest, not much. Most important, remember that they are based on scientific FACTS and the theories are steeped in physiology. "MASSIVE ACTION" was designed so that every variable is accounted for. Every meal, every supplement, and every workout is addressed in accordance with applicable principles of nutrition and physiology.

Like any other successful and exclusive product, 20 lbs of muscle doesn't come cheap. The information provided is worth every penny. The info in this program is so valuable and precise that a price had to be placed on it. If you want a step-by-step, meal-by-meal, supplement-by-supplement, workout-by-workout outline, then go after "MASSIVE ACTION".

For a limited time, the first 10 people to buy the program will receive it for only $50. After this the price will go up to $100. Furthermore, if you choose to purchase both MASSIVE ACTION and "GET LEAN!" then you will receive both programs for only $150! You will also receive free updates that make it a better program!

Please understand that MASSIVE ACTION does not contain guidelines from a medical professional and that everyone should have medical clearance before joining this program. This program is for individuals 18 years and older only. Contact CB at cb@cbathletics.com for details.



The American College of Sports Medicine (ACSM) is one of the most prominent sport nutrition and sport medicine conferences in the world. There are literally thousands of exercise scientists (AKA "buffed geeks") in attendance and presenting on weight loss, creatine, training, nutrition, sports injuries, etc. Below are a number of abstracts that have been chosen and summarized that would be of most interest to the CB ATHLETIC newsletter readership. Each one comes with a bottom line message (apologies to Dr. Marty Gibala for stealing his catch-phrase).



The benefits of weight training on energy output:

Thornton, K., et al. A comparison of two different resistance-training intensities on exercise energy expenditure and excess post-exercise oxygen consumption.

If you are looking for a great mode of exercise that will improve your body composition, resistance training may be for you. In this study, females currently training with weights underwent 2 individual weight workouts at different intensity levels. In session 1, they performed 2 sets of 15 repetitions (for 9 exercises) while in the other session they performed 2 sets of 8 repetitions (for 9 exercises). The results showed that the high intensity resistance training (2 sets of 8 repetitions) resulted in greater overall daily energy expenditure.

The bottom line: Heavy resistance training has long been under-rated by those seeking to lose body fat. However, heavy resistance training may be the best type of exercise to improve your body composition because it promotes both energy expenditure and muscle growth!

The influence of different exercise methods on weight loss:

Hulver, M., et al. The effects of 6-months of aerobic exercise vs. resistance exercise on resting metabolism.

Overweight middle-aged men performed either 6-months of aerobic exercise or resistance training for 4 days per week. All subjects were instructed to decrease their caloric intake by 500 kcal per day (that's comparable to the combination of a soda, a juice, and a potato). The researchers found no difference in the amount of weight lost between the 2 modes of training. However, the group performing aerobic exercise while dieting had a significant decrease in their resting metabolic rate (RMR).

This decrease in resting metabolic rate may have occurred due to a loss of muscle mass and could theoretically lead to impaired weight loss in the future. The key to keeping your RMR elevated (or at normal levels) is to keep or gain as much muscle as possible.

The bottom line: Unfortunately, aerobic training doesn't provide the stimulus for muscle growth and thus if you are using only aerobic training for weight loss, you may be losing muscle, decreasing your RMR, and compromising your success.

The influence of different exercise intensities on weight loss:

King, J., et al. A comparison of high intensity vs. low intensity exercise on body composition in overweight women.

Overweight middle-aged women performed either high intensity interval training (2 minutes at ~95% of VO2max interspersed by 3 minutes at ~25% of VO2max) or low intensity continuous training (~50% of VO2max). You might consider this a crude comparison of "sprint training" and "distance running". Each subject burned only 300 kcal per session (that's not really a lot of energy). Body composition, fitness and resting metabolic rate were measured.

The sprint-training group increased fitness by 13% but surprisingly there was no increase in fitness of the distance-training group. There were no changes in the body fat levels of either group, although body fat was starting to come down slightly in the sprint-training subjects. The sprint-training group also had a slightly elevated resting metabolic rate for 24 hours after exercise.

The bottom line: It appears that sprint training, like resistance training, has the ability to raise your metabolic rate for several hours after exercise. Therefore, it may lead to more energy expenditure over the course of a day and thus may lead to greater fat loss in the long-term. Sprint training can also increase fitness!

For guidelines to help you improve your body composition, check out the "GET LEAN" program at: http://www.cbathletics.com/whatsnew.htm

Body image

Henry, R., and T. Michael. The effect of aerobic and aerobic/strength training on body image in females.

The purpose of this study was to determine the effect of aerobic and aerobic/strength training on body image in females. Body image was assessed with a Body Self-Image Questionnaire. Young females performed either aerobic exercise, aerobic & strength exercise, or no exercise for several weeks.

The results indicated that the combined aerobic-strength training group had greater improvements in strength and fitness than the other 2 groups. This group also had a better decrease in body fat. Most importantly, the combined training group had significantly more positive body image profiles than the no exercise group.

The bottom line: Females should perform both aerobic and resistance training for health and body image reasons.

BIA machine

Dotson, C., et al. The effect of hydration level on percent fat estimation by NIR, BIA and skinfold techniques.

Subjects had their body fat tested with different techniques after being dehydrated and hyper-hydrated (given excess fluid). BIA (Bio-electrical impedance analysis) will significantly underestimate your body fat percentage if you are dehydrated and it will significantly overestimate your body fat percentage if you are "hyper-hydrated". Skinfold measurements changed very little despite large changes in hydration status. Thus, BIA demonstrates large variability in % fat estimation.

The bottom line: It is very important to be consistent with your hydration status if you are having repeated BIA measurements performed for body fat analysis. Also, don't alter your fluid levels if you want the most accurate BIA analysis of your body fat possible.



Insulin sensitivity:

Insulin sensitivity is defined as the amount of insulin necessary to transport a particular amount of glucose from blood into muscle and fat tissue. The more insulin required, the poorer your insulin sensitivity. Poor insulin sensitivity is associated with diabetes and obesity.

Factors promoting poor insulin sensitivity include a sedentary lifestyle and a diet high in high-glycemic carbohydrates and fat. Without exercise, muscle tissue does not develop the capacity to transport lots of glucose into the cells. High-glycemic carbohydrates are often processed, high sugar foods that quickly elevate blood glucose and cause very high increases in insulin. Dietary fat also impairs glucose transport.

Some (but not all) research shows that aerobic and resistance training help increase glucose disposal (transport into muscle). Thus, in theory, exercise should contribute to an increase in insulin sensitivity. Unfortunately, studies are often conflicting when it comes to determining which is the best mode for increasing insulin sensitivity. The best advice is to find an activity you enjoy and follow a healthy diet (low in high-glycemic carbohydrates and saturated fats).

Check out the next 2 studies:

Insulin sensitivity improves with aerobic exercise but not resistance training:

Short, K., et al. Insulin sensitivity changes with aging, abdominal adiposity, and aerobic but not resistance training.

Older adults underwent a resistance-training or aerobic training program. Resistance training increased strength but not insulin sensitivity while the aerobic training increased insulin sensitivity but not strength. Furthermore, insulin sensitivity was found to decrease with age. In addition, individuals that had higher levels of abdominal obesity had lower levels of insulin sensitivity.

The bottom line: Perform a combination of aerobic and resistance-training to achieve optimal health levels. Also, alter your diet to reduce your abdominal fat.

Insulin sensitivity does not improve with aerobic or resistance training:

Fraser, A., et al. Effect of resistance and aerobic training upon insulin sensitivity and muscle histochemistry in humans.

Healthy, older males performed resistance training or aerobic training for 45 minutes, 3 times per week for 10 weeks. Each group burned the same amount of calories per workout. Unfortunately, body composition and insulin sensitivity did not change in either group. The results of this study are very frustrating to fitness professionals who believe that exercise helps improve insulin sensitivity. The problem with some research is that diet is not controlled for and this may play a big role on the adaptations to exercise. In addition, this research never mentioned the subject's original insulin sensitivity level!

In theory, if you combine both aerobic and resistance training and you consume a healthy diet (less sugar and saturated fat and more fruits and vegetables and lean meats), then the subjects should have a greater chance at improving their insulin sensitivity.

The bottom line: Perform a combination of aerobic and resistance-training to achieve optimal health levels. Also, alter your diet to reduce your abdominal fat.

For more information on diabetes, obesity, and the preventative role of exercise, check out CB ATHLETIC newsletter ISSUES #49, 63, & 65.



Electrical Muscle Stimulation (EMS)

Porcari, J., et al. The effects of electrical muscle stimulation (EMS) on body composition,

muscle strength, and physical appearance.

EMS is advertised as a method to increase muscle strength and to help lose body fat. In this study, subjects underwent EMS 3 times per week for 8 weeks on the hamstrings, quadriceps, arms, and abdominals while the control group underwent "pretend" stimulation. Subjects were tested for body composition and strength before and after the 8-week training period. Results showed that EMS had no effect on body composition or strength.

The bottom line: Claims relative to the effectiveness of EMS are not supported. Only 2 questions remain. Are these results surprising? Was a study really necessary?

Fiber type of sprinters

Parcell, A., et al. Myosin heavy chain composition and myosin ATPase fiber type in elite female track athletes.

A biopsy was taken from the gastrocnemius (calf muscle) of 7 elite female sprinters (a biopsy is a small piece of muscle taken with a needle). The muscle was then examined for proportion of fiber types (slow-twitch & fast-twitch) by 2 different measurement techniques ("histochemistry" & "gel electrophoresis").

Using the older traditional method of histochemistry, it was shown that the athletes had 43% type I fibers (slow-twitch), 48% IIa fibers (fast-twitch), and 9% IIx ("fastest"-twitch). Histochemistry is a very simple method of analysis, but gel electrophoresis allows an in-depth analysis of the functional structures of a muscle fiber. In particular, gel electrophoresis measures the amount of a myosin heavy chain (MHC) type in a fiber. Myosin heavy chains determine the speed and possibly force of contraction of a muscle fiber.

Researchers believe that there are "intermediate" fiber types that contain a blend of fast and slow-twitch MHC. Thus, when the same muscle sample was tested using the more in-depth analytical method (gel electrophoresis), there were 42% type I, 19% IIa, and 0% IIx. Note that this does not add up! This is due to 39% of the fibers expressing multiple MHC types (17, 16, and 6%, type I/IIa, IIa/IIx, and I/IIa/IIx, respectively). These are termed "hybrid fibers".

Of note, the tissue sample was taken 14 weeks into the training season. Previous research has shown that muscle adapts quickly to periods of training and detraining. The researchers state that it is odd to see such a well-trained group have such a high preponderance of "hybrid fibers", as these are generally common only in sedentary populations. Also note that this new method is more sensitive and does not show any IIx fibers to be present. This abstract was a little technical! For more information on fiber type analysis, please see ISSUES #50, 51, 52, & 55.

The bottom line: Become an expert in exercise physiology if you want to understand this abstract!



Creatine & muscle growth:

Louis, M., et al. Effect of creatine and guanidion-propionic acid on myotube growth.

Creatine has been reported to increase lean body mass. Researchers and the popular media have attributed this to both water retention and muscle growth. In this study, researchers grew muscle cells and supplied the muscle cells with creatine to determine if creatine supplementation would help the cells grow more. The researchers found that creatine supplementation helped increase the diameter of the growing cell and concluded that creatine promotes growth. The authors believed that creatine regulates growth because it increases the energy status of the cell.

The bottom line: Don't rule out muscle growth as a direct consequence of creatine supplementation.

Post-resistance training supplementation:

Miller, S., et al. Post-exercise muscle protein anabolism: Stimulation by amino acid plus carbohydrate vs. amino acids or carbohydrate alone.

Research has shown that post-workout muscle growth occurs when protein (PRO) and carbohydrate (CHO) are provided. Based on this type of research, anyone that weight trains should have a convenient drink/snack prepared for immediate post-workout consumption. The carbohydrate component is greatly responsible for an increase in insulin that helps to decrease muscle breakdown. Protein provides amino acids, the building blocks of muscle, and thus stimulates muscle growth at this time, although it also helps increase insulin output.

In this study, subjects worked out on 3 different occasions and consumed a CHO drink (0.5g/kg), a PRO drink (0.086g/kg), or a mixed CHO-PRO drink. All subjects waited 1 hour after exercise to have their drink, but in a practical situation, the sooner you have your post-workout drink, the better. The mixed CHO-PRO drink resulted in greater measures of protein synthesis than the CHO drink. In addition, the mixed drink resulted in greater insulin levels than the amino acid drink.

The bottom line: Always have carbohydrate and protein in your post-workout shake! This is a fundamental rule for muscle growth.

For more practical advice on post-workout nutrition and eating to gain muscle, check out the "MASSIVE ACTION" program: http://www.cbathletics.com/whatsnew.htm

Pre-endurance workout nutrition:

Diedrich, D., et al. The effect of pre-exercise carbohydrate ingestion on maximal neuromuscular power during moderate intensity exercise.

Confusion still exists on the best pre-exercise meal. This study examined the effects of pre-exercise sugar on cycling performance. The sugar was provided so that it would cause "hypoglycemia" in the subjects. Hypoglycemia refers to low blood sugar levels and is often associated with fatigue, dizziness, and impaired workouts. Hypoglycemia occurs after sugar intake because insulin, released in response to the sugar, drives sugar from the blood into the muscles, resulting in low blood sugar.

18 trained cyclists ingested ~35-40g of sugar (~120 kcal - similar to that in a Gatorade type drink) or placebo 30 minutes prior to a cycling test. The sugar resulted in the subjects having high insulin levels and hypoglycemia occurred within 14 minutes of exercise. Subjects performed worse when they drank the sugar beverage before exercise.

The bottom line: It is not wise to drink sugar 30 minutes prior to endurance training.

Females and sport drink consumption during exercise

Andrews, J., et al. Carbohydrate loading and supplement in trained female runners.

Many research studies have shown an inability of female athletes to "carbohydrate load" according to traditional methods. Carbohydrate loading (glycogen loading) refers to the muscle's ability to store more energy/carbohydrate (in the form of glycogen) than normal. In traditional carbohydrate loading, glycogen-depleting exercise is performed followed by a super-high carbohydrate diet for several days. This helps many endurance athletes prepare for competitions.

The problem is that females just don't eat enough in their diet to supply sufficient carbohydrate (~400g per day) for glycogen loading. In this study, 7 trained female endurance athletes performed three separate 15-mile runs (each separated by 1 month). In trial A, they consumed a regular diet (50% carbohydrate) for 4-days prior to the run. On the day of the 15 mile run, they received 6g/kg of a 6% CHO beverage (similar to Gatorade) immediately before and 3g/kg every 20 min during exercise. For trial B, they consumed a high-carbohydrate diet for 4 days and then on the day of the run they received the same beverage protocol before and during exercise. For trial C (the control), subjects consumed a placebo beverage during exercise after 4 d of a mixed diet. Got all that?

When the females consumed the carbohydrate drink during training, they had higher blood glucose (sugar) levels and used less fat in exercise. That is not surprising. However, there were no differences in performance times across the different conditions. NOTE: Because the subjects consumed the sugar drink immediately (5 minutes) before training, they did not suffer from "hypoglycemia" (see above).

The results of this study suggest that a "Gatorade-type" drink is not of benefit to females during a 15-mile run. Benefits of additional glucose may not be seen until race distances broach or become greater than 18-20 miles. Also, there was no effect of the high-carbohydrate diet on performance.

The bottom line: A tough one to interpret, because it really isn't a reflection of carbohydrate loading (there was no glycogen depletion). Stick to tradition: Eat a high-carbohydrate diet and drink lots of fluids before, during and after training.

The conference is at the end of May and perhaps will warrant a full review. Until then...



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