How I got my body 'contest ready'

Dolled up, starving and exhausted.  Let the binge begin!

Mary-Ann....

After stepping off stage at about 4pm, this is what I ate in the evening to follow.  Nothing was measured as it was an uncontrolled and guilt-free binge on whatever I wanted.

• 3 Powerades (2 red, 1 blue...only the best colours!)
• Lots of orange juice!
• Lots of chocoloate
• Burger King: 1 x BK chicken burger with extra mayo, 1 x whopper junior burger with cheese and extra mayo, fries with ketchup, coke
• Chocolate cake
• Chocolate ice-cream
• Nutella sandwiches with Molenburg bread, lots of them

The next morning I woke up and feasted on more chocolate for breakfast, followed with 8 pieces of toast with Nutella, then went out for pancakes with bacon, banana and maple syrup.  I put on about 1kg overnight and expect that has gone up further since, although part of this will be to do with rehydration.

Article here: http://mazzamoller.blogspot.co.nz/2013/07/how-i-got-my-body-contest-ready.html

About this website 

The advice in these articles is given freely without promise or obligation. Its all about giving you and your family the tools and information to take control of your health and fitness.

Candida and Fungal Infections? Gary Moller recommends you explore this programme: Click Here!

Mary-Ann Moller's Fitness and Nutrition Blog

If you are a "younger" person, working on improving your fitness, you might want to follow my daughter's blog about her

quest to become super fit.

"My plan for this blog is for it to be a way to share my progress with my friends and family and also to motivate and keep myself on track. I will be posting my goals, photos, progress, training sessions, nutrition, motivational quotes and random thoughts!"

Mary-Ann is at home, here in Wellington, training as hard as one ever could, ably partnered by Step-Mom, Alofa.  Mary-Ann has one year to complete at Otago University to become a nutritionist.

She already has written many articles which help the reader make sense of training and nutrition, including how to keep healthy.

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About this website

The advice in these articles is given freely without promise or obligation.  Its all about giving you and your family the tools and information to take control of your health and fitness.

I am looking to put on some serious muscle

Gary
Like everyone else i am looking for some advice. I have over the last 2 years lost a good bit of weight and am now looking to bulk up with muscle ( i am looking to put on some serious muscle ) without putting weight back on or at least putting fat back on.

I like pete on your previous blog am taking Ultra ripped with the thermogenic formula, I wanted to know if this is the best thing for me to take.

I do 4 days at the gym light cv followed by weight training, i am slowly increasing the weight i am lifting, with this in mind i have increased what i am eating (more chicken,tuna etc) to aid my bulk up.

I do still have a unslightly midsection in my opionon ( which i am working on ), i am 95kg 35 years old and 5'7 in height. Perhaps you can offer some suggestions.

Many Thanks Mark
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Gary Moller comments:

Thanks for writing Mark.
Having worked in the gym industry for the best part of 18 years I think I can speak with some authority that the group of gym-goers who are consistently among the least healthy are the serious body builders.

Body building, per se, is not unhealthy; what is unhealthy is when it is taken to extremes - Highly restrictive diets with far too much protein and not enough other nutrients, including fats and carbohydrates; the excessive use of stimulants and the steady slide into the use of illicit or harmful drugs including steroids, growth hormone, ephedrine, cocaine and so on. It is therefore no surprise that there are many cases of imprisoned athletes and body builders (including one with the surname Moller!) who, in the pursuit of perfect bulk and shape became hopelessly hooked on the very drugs they sought to help them.

I once attended a presentation by a cardiologist who detailed the case history of a champion body builder here in New Zealand. He was taking multiple body-building drugs - steroids, growth hormone, insulin, caffeine, ephedrine, cocaine and party pills. His heart was so hypertrophied it could no longer contract properly. He was unwilling to change his habits despite the advice by the cardiologist that he would be dead by his 35th birthday.

Body building is littered with ruined lives - such is the addiction. Yes, there are women who have become masculine. Three steroid-using acquaintances of mine are now dead from liver cancer, one of the consequences of anabolic steroid use. I am therefore very cautious about encouraging anybody to commence walking this cliff-top track.

My advice to you, Mark, is to go for your goals completely au naturale. Only consume foods and supplements that support your body's natural processes for building strength, speed and stamina. Thermogenic stimulants are therefore off the menu. But amino acids like glutamine, creatine, alanine and so on are fine, since they enhance natural processes, rather than inhibit them. But only do so if you have a healthy, balanced diet. I would prefer that you eat a chicken with the skin, a whole steak, or a fresh fish fillet, with kumara, taro and brocoli than a bland and lifeless diet of rice, canned tuna or skinless chicken.

If you are going to take a protein supplement like whey, then I would take it as a richly nutritious smoothie blended with dark berries and a free range raw egg.

I have only touched on diet here and nothing about exercise itself; but I hope this helps as a starter Mark.

I wish you happy and healthy building!

Do you have a question?
Email Gary: gary at myotec.co.nz (Replace the "at" with @ and remove spaces). Please include any relevant background information to your question.

Is this Body Building supplement safe?

I am an athlete who competes in bodybuilding I just purchased a preworkout creatine product called Nano vapor - muscletech, it has an ingredient called YOHIMBINE in it and it has been seized by the nz customs, received a letter from MEDSAFE saying it has to be prescribed to a user, so if i went to any doctor would he be able to prescribe that to me, it only contains 2mg of Yohimbine in it and the rest is creatine, EAA, BCAA,glutamine.
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Gary comments:


To learn more about anything in an article, just double-click on the word, such as this word: "yohimbine", and see what pops up.

The short answer to your question is: "probably not". If you look through the list of ingredients, you will see that there is literally everything including the kitchen sink in this body building concoction. You will note the official warnings that are due to the stimulants in the product. I doubt if any Dr will agree to prescribe this on health grounds because there is nothing healthy about this product and plenty about it that is unhealthy

In fact, there are other ingredients that, at first glance, appear to be powerful stimulants. I would take great care with these kinds of products.

After having spent some 20 years in the gym industry I can tell you that some of the most unhealthy people I have ever come across in the gym are the body builders. I once attended a sports medicine case workshop about the harm being done by anabolic steroids to the heart of a builder. We are talking about permanent, irreparable damage to the heart muscle. Further details were disclosed during the workshop about this man's breath-taking abuse of legal and illegal stimulants. Stimulants are included in body building preparations like Nano Vapor to give the user a buzz and the energy to push harder and longer despite the restrictive diet. The stimulants also assist the burning of unwanted fat. While a particular prodcut like Nana Vapor may not be excessive on its own and in the recommended doses, I have yet to meet a body builder who sticks to the recommendations on the bottle. Nor do they take just one product; but many and it is the total amount of the same or similar substances that does the harm. Addiction is almost inevitable. The body builder in this case study was too caught up in the lifestyle and the multiple chemical addictions to change. It was doubtful he would live to 50 years due to the damage to his heart. But change was unlikely. For some, living in the present or just hanging out for the next fix is about as far as they can see.

It is therefore hardly a surprise that body builders risk chemical addiction to both legal and illegal drugs. Some go on to achieve notoriety as convicted drugs-pushers, either as a deliberate career move or as a desperate means to fuel their frenzied habit. New Zealand reader may remember the case of a body-builder named "Moller" (No relation - phew!) who ended up spending time in prison for trafficking before being deported to Australia.

So, my advice with Nano Vapor is to take nano-more of it from now on. Tell Customs to trash the stuff. Be a body builder au naturale. Take no stimulants or products other than a daily protein shake or two. Sure, you may never win a competition; but you will be clean and healthy. You will save yourself heaps of money in the process.

Wishing you a long and healthy life.

Help me - I want to gain weight!

"Dear Gary I am a 57 year old male,as you might think from my name,and am what I consider to be underweight at 67 kilos. How,without spending a fortune does one put weight on when almost everything on the market today relates to losing weight. There must be more than me with this concern." Russel
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Gary Moller advises:

Dear Russel,
I assume that you want to put on muscle rather than fat.

Please consult your doctor if you have lost an unusual amount of weight recently. There could be a number of medical causes that need to be eliminated before you dive headlong into a weight gain programme.

Given that the health checks out all OK, then it is time to get into a diet and exercise programme.

Exercise
Consider joining a gym. Find one with an experienced personal trainer who you can hire to teach you the basics of safe and effective weight lifting. You only need to do three quality weights sessions per week to get a buildup of healthy muscle. One the day in between the weights, you should do something cardiovascular outdoors in the sun, like brisk walking or cycling. If you want to tone your upper body, join a canoe club and go for it!

Diet
Have a little protein several times a day – lots of small meals that are rich with chicken, lean meat, tuna, cheese, eggs and so on. Add fruit, salads and healthy carbohydrates like pumpkin and taro. Keep off the processed fats, sugars and flours. Some of these small meals could be in the form of my nutrient-packed Super Smoothie. Here is the recipe.

There are a few legal things that you can do to go a step further in getting bigger; but let’s not bother because the goal must surely be to look good and to feel great. Extremes of anything are usually not healthy.

Give this plenty of time and be consistent. If you do not put on much weight it may just be that being big and bulky is simply not in your nature.

Let me tell you about my failed body-building efforts many years ago: For three months I lifted weights with Marathon swimmer, Phillip Rush. We worked so hard. Phillip bulked up to the point where he could split his shirt. I gained a measly 1kg and actually looked skinnier than ever. The difference was in our body types – Phillip was highly mesomorphic while I was highly ectomorphic. These body types respond very differently to the same exercise and this can never be changed. Unless you can go back in time and change your parents!