This video rocks! This six minute video will show you step by step how to make your own homemade supplement energy workout drink. But before you watch the video, let me tell you some of the reasons why I like it so much.

For starters… we’ve all spent countless dollars on supplements. Who hasn’t tried a fat burner or wondered during their cutting cycle if just this one particular product might work to help chemically stimulate them to lose weight? Or the pre-workout blues where you don’t have the energy but you see the guy with the 1 gallon jug of some Nitrix Oxide mixture, caffeine and Yohimbe to get them amped for the workout ahead?

To date, I’m not a huge supplement fan myself so I don’t spend all that much money but I did. When I was 18 years old, I feel for tricks of the trade. I skipped meals and didn’t train like an animal in favor of the flashy ads. We’ve all been fooled at some point. It’s why marketing and advertising works so well and why people who can write, literally write their own paychecks.

But I’m getting way ahead of myself! For starters…

If you do like pre-workout drinks and you want to make your own, here’s a really simple recipe that you can follow that will have you amped for those workouts. Maybe you’ve heard the saying?

“Nothing is more persuasive than a good demonstration” If you tell them, they doubt you, but if you show them, they believe you.”

“Marc, do you think X brand of fat burner will work? Do you think I should spend my money on a pre-workout drink? I’m tired before I hit the gym and I need something. Please help. I don’t have a lot of money so don’t recommend something too expensive okay”

I get these all the time.

And that brings me to this video you’re about to watch and why I like it so much.

It’s hard enough to talk you thru making your own supplements. There’s confusion on what to buy, where to purchase the bulk products and how much to put in. I’m going to defer that question to the guy who likes to make his own supplements.

Frankly… NOTHING beats a good demonstration.

So, watch this demonstration, and appreciate a much education of homemade supplements.

Credit and a big thank you go to the producer of this video, Jeff “The Muscle Nerd” Anderson, The HomeMade Supplement Chef!, Thanks Jeff. Some companies may hate you for spreading this video. I’m sure some people will thank you for saving them a boatload of money. Almost everybody will appreciate the simplicity you demonstrate in this video on making your own pre-workout drink.

To pick-up the PDF of this recipe and to learn how to make many other homemade supplements from Jeff Anderson head over to:

www.HomeMadeSupplementSecret.com

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Question: Does drinking alcohol once a week ( In moderation, like 6 to 7 drinks of 7% per drink of alcohol contents ) affect building muscle or muscle we have? - John C.

My Answer:

As a group, bodybuilder are more health conscious of the foods we put into our bodies than the Average Jane or Joe.  I picked up the following line from Arnold Schwarzenegger in regards to soda pop but it applies to anything that doesn’t directly provide nutritional value or support for the individual.

“Why take something the body doesn’t need right now?” - From Arnie Goes Crazy

This question comes to me more often than “can I build muscle and burn fat at the same time.”  It’s a valid question and one that requires a bit more than what I keep hearing…

• you shouldn’t drink any alcohol if you are serious about bodybuilding
• people who on a fat loss quest wouldn’t be caught dead with a drink in their hand
• drinking completely destroys your muscle building efforts
• having even just one drink can ruin a week’s worth of gains
• and so many more statements made by people who’ve never done a set of JD Squats (Jack Daniels Squats)

While it’s true that alcohol has many negative effects on muscle building and the worthless calories from each drink can add up, especially on a fat loss quest where you’re always hungry and every calorie counts, you can still indulge.

But first, let’s take a look at generally what alcohol does to the body in relation to the bodybuilder who’s trying to build as much muscle as humanly possible.

The REAL Effects of Alcohol on Your Body

Many of us associate the effects of alcohol on the body with the heart, lungs, liver, brain, memory, etc. Furthermore, if asked about effects of drinking alcohol in terms of our fitness goals, most people will let you know about the infamous beer belly.

You know what I’m talking about right?

Drink too much and you end up storing too many calories as fat.

Many people will choose low calorie alcohol drinks or low carb alcoholic beverages in an attempt to avoid the fat storage issue. They feel that by making this choice the only bad effects of alcohol - increased fat storage - will be minimized.

But what you didn’t know is that only about 5% of the calories from alcohol are stored as fat! [14]

Then it hit me as it should hit you right about now…

The effects of alcohol on the body are far more damaging than can be predicted by the number of empty calories in some alcoholic beverage.

The truth is…

1- Alcohol really affects the amount of fat your body can and will burn for energy!

In a study done by the American Journal of Clinical Research [4] they concluded that just a mere 24g of alcohol consumption showed whole-body lipid oxidation ( the rate at which your body burns fat) decreased by a whopping 73%!

When alcohol goes thru the liver, the by-product is called Acetate. It would appear that acetate puts the proverbial brakes on fat burning.

Your body can use many types of fuel. Protein, carbohydrates and fat. In many cases, the fuel used is dictated by it’s availability.

Trouble is…

Your body tends to use whatever you feed it for fuel right? As your acetate levels increase, your body burns more acetate as fuel.

What this means is…

Fat burning takes a back seat!

What it all boils down to is this…

a) You consume a couple of alcoholic drinks or more. b) Your liver metabolizes that into acetate. c) Your body uses the acetate for fat as fuel.

2- Increase in appetite

In another American Journal of Clinical Nutrition study, there was evidence to suggest that consumption of alcohol lead to an increase in appetite over that of any other carbohydrate type drink. [5]

Researchers over in the Research Department of Human Nutrition and Center for Advanced Food Studies in Denmark [8] concluded that consumption of alcoholic beverages, and wine in particular, may enhance total energy intake at a meal relative to a soft drink, when served with no restriction.

3- Decrease in Testosterone and an Increase in Cortisol

A study of 8 healthy male volunteers observed that after drinking alcohol, the effects of a significant decrease in testosterone and an increase in cortisol (a muscle destroying hormone) lasted up to 24 hours! [6]

The only real question to ask yourself is this…

If you are serious about building muscle and burning fat, you want all the free testosterone levels you can get and you want to reduce cortisol in any way you can. That means go lite on the drinking because it does affect your hormones.

What more…

Is that the effects were even worse if you exercise before drinking. [1] This means that if you are going out and will be drinking more than a small amount of alcohol, you might as well skip the gym.

Not shocking is a study done by the Department of Radiology, Sahlgrenska Hospital, Goteborg, Sweden [2] that determined increased waist to hip ratio of alcoholics may include not only changes in adipose tissue, but also in muscle tissue distribution.

In layman’s terms.. that means more fat around the waist and less overall muscle mass.

4- Decrease in vitamin and mineral absorption

When you consume large quantities of alcohol, your liver is busy converting the alcohol to acetate and any vitamins and minerals that it might process are taken up by the detoxification process.

Alcohol interferes with the metabolism of most vitamins, and with the absorption of many nutrients. Alcohol stimulates both urinary calcium and magnesium excretion. [13]

This just means that you’ll get less of a benefit from the “healthy” meal you may be consuming.

Food in the stomach will compete with ethanol for absorption into the blood stream. It is well known that alcohol competes and influences the processing of nutrients in the body. [12]

5- Decrease in protein synthesis of type II fibers

This means the actual building of muscle is slowed down by 20%+ or more. This included a 35% decrease in muscle insulin-like growth factor-I (GF-I). [9]

6- Dehydration

A common side effect of alcohol is dehydration. Alcohol is a diuretic. Drinks containing 4% alcohol tend to delay the recovery process. [11]

Considering how important water is to muscle building and general health, it’s clear that dehydration can put a damper on your progress. After alcohol consumption the first thing you might want to do is drink coffee. But that’s a diuretic as well. How to avoid dehydration? Drink more water.

7- Sleep

Alcohol consumption, especially at the times when you would normally sleep, can have effects on the quality of sleep. Clearly high quality sleep is extremely important to the rebuilding and growth process of muscle. Without proper rest and recovery, your gains will be affected.

Alcohol consumption can induce sleep disorders by disrupting the sequence and duration of sleep states and by altering total sleep time as well as the time required to fall asleep. [10]

8- The next day

A rather obvious conclusion but if you plan on drinking on a Friday night in excess then the leg workout you thought of doing on Saturday morning won’t be top notch. It takes a bit to recover, your body to detoxify and for you mentally to be prepared to workout.

Not to mention you need energy for the workout ahead.

Sure you can hit the weights but my point is…

It’s not going to be the best workout you’ve ever experienced.

At this point you might be totally discouraged to ever drink any alcohol again. But there’s some good news.

Here’s proof…

In the November 2004 issue of the International Journal of Obesity [7] they did a study on the effects of moderate consumption of white wine on weight loss.

Each group consumed 1500 calories. 150 calories came from white wine in one group and 150 calories from grape juice in another.

The conclusion?

An energy-restricted diet is effective in overweight and obese subjects used to drinking moderate amounts of alcohol. A diet with 10% of energy derived from white wine is as effective as an isocaloric diet with 10% of energy derived from grape juice.

It’s simple: Moderation is the key! (with first place being abstinence as you already know).  1-2 drinks per day for the general public, is considered moderation.

As a bodybuilder looking for the best possible muscle gains, maybe 1 drink per day or even 1 drink per week would fit into your goals.  However, 6-7 drinks would be detrimental to your muscle building efforts.  You’re better off having 1 drink a night for 7 days than 7 drinks in one sitting.  Again, moderation.

My friend Todd Scott of How to Get Six Pack Abs, has an excellent method for those who DO wish to drink 6-7 beverages in a night.  He’s got a neat little plan outlined in his nutrition section that details what to do if you know you’ll be out for a night of drinking.

In any event…

The effects of alcohol on your body when it comes to building muscle and burning fat are quite clear. It is a lot more than just some extra calories stored as fat. If you consume too much, it can derail your goals a lot longer after your head has hit the pillow and you’ve gone to sleep.

References:

1. Heikkonen, E., Ylikahri, R., Roine, R., Valimaki, M., Harkonen, M., & Salaspuro, M. (1996). The combined effect of alcohol and physical exercise on serum testosterone, luteinizing hormone, and cortisol in males. Alcoholism, Clinical and Experimental Research, 20, 711-716

2. Kvist, H., Hallgren, P., Jonsson, L., Pettersson, P., Sjoberg, C., Sjostrom, L., & Bjorntorp, P. (1993). Distribution of adipose tissue and muscle mass in alcoholic men. Metabolism, 42, 569-573

3. Raben A, Agerholm-Larsen L, Flint A, Holst JJ, Astrup A. (2003). Meals with similar energy densities but rich in protein, fat, carbohydrate, or alcohol have different effects on energy expenditure and substrate metabolism but not on appetite and energy intake. American Journal of Clinical Nutrition, 77, 91-100

4. Siler, S.Q., Neese, R.A., & Hellerstein, M.K. (1999). De novo lipogenesis, lipid kinetics, and whole-body lipid balances in humans after acute alcohol consumption. American Journal of Clinical Nutrition, 70, 928-936

5. Tremblay, A., & St-Pierre, S. (1996). The hyperphagic effect of a high-fat diet and alcohol intake persists after control for energy density. American Journal of Clinical Nutrition, 63, 479-482

6. Valimaki, M.J., Harkonen, M., Eriksson, C.J., & Ylikahri, R.H. (1984). Sex hormones and adrenocortical steroids in men acutely intoxicated with ethanol. Alcohol, 1, 89-93

7. Flechtner-Mors, M., Biesalski, H.K., Jenkinson, C.P., Adler, G., & Ditschuneit, H.H. (2004). Effects of moderate consumption of white wine on weight loss in overweight and obese subjects. International Journal of Obesity and Related Metabolic Disorders, 28, 1420-1426

8. Buemann, B., Toubro, S., & Astrup, A. (2002). The effect of wine or beer versus a carbonated soft drink, served at a meal, on ad libitum energy intake. International Journal of Obesity and Related Metabolic Disorders, 26, 1367-1372

9. Lang CH, Frost RA, Kumar V, Wu D, Vary TC. (2000). Inhibition of muscle protein synthesis by alcohol is associated with modulation of eIF2B and eIF4E, 3, 322-31

10. Alcohol Alert, National Institute on Alcohol Abuse and Alcoholism, No. 41 July. 1988

11. Shirreffs, Susan M., and Ronald J Maughan. 91997). Restoration of fluid balance after exercise-induced dehydration: effects of alcohol consumption, Journal of Applied Physiology, Vol. 83, No. 4, pp. 1152-1158

12. “Alcohol, chemistry and you,” Kennesaw State University, chemcases.com, Aug. 2002

13. Dept. of Health and Human Services, Report to Congress, 1990

14. “Why alcohol calories are more important than you think,” Christian Finn, TheFactsAboutFitness.com

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After doing my routine calorie calculation formula, which I’ve not used in a long time, I figured I needed 2952 calories to maintain my daily activity. Since summer is fast approaching, I decided to start cutting. That means at a comfortable but conservative 20% calorie deficit, I would need around 2361 calories per day.

Imagine my surprise when I input what I HAD been eating vs. what I thought I was eating and got the number around ~2000 calories a day! Not cool. All this time I figured I’d be eating what I had been since my last bulking period and it turns out I’m below a 35% calorie deficit and have been slowing down my metabolism. That does explain a lot.

Needless to say, I’m eating more now to burn fat and turn back on the furnace. Don’t make the same mistake. Do some basic measurements and determine your calorie situation at least monthly to keep on track.

“Nothing will undermine the “re-building” of your metabolism like inconsistency. If you stop and start, or skip meals and workouts often, you will not even get off the ground.” - Tom Venuto

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How to Make this Healthy Breakfast:

* 1 cup of regular oats (not the quick kind)
* 1 scoop of whey protein powder
* 1 tbs Udos 3-6-9 oil
* 1 cup of 1% milk
* regular banana

Just mix it all up. I don’t cook the oats as I like to eat them raw. This mixes very well and tastes great. It’s fast, cheap and offers up some significant energy benefits and will keep you filled up for hours. Adjust the portions as necessary for your specific calorie needs or modify the ingredients to your preferences.

Here’s the estimated nutritional details for the healthy breakfast idea:

Calories: 743
Fats: 24g
Carbs: 97g
Protein: 38g

Note: Remember to adjust the portions as necessary for your specific calorie needs.

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10 Changes To Your Diet That Will Instantly Make it 90% Better -
Guest Article by Jayson Hunter RD, CSCS
—————————————–

Most individuals do not eat like they are supposed to. Out of those individuals 95% of them don’t realize that by making 10
simple changes to their eating lifestyle they can improve their diet by 90% along with improving their health and overall well-being.

Apply these changes to your diet today and you too will be experiencing an increased benefit to your health, probable
weight loss, a leaner body, and likely improvements to your blood profile. This all equals a longer healthier life.

Now let’s get started so you can benefit from these 10 simple changes that everyone can make immediately.

1. Hydration: Is there a difference
Consume Green Tea or Water instead of calorie filled drinks such as soft drinks. Green Tea has many health benefits and is a powerful antioxidant. You should be drinking 1ml of non-caffeinated fluid for every calorie that you consume. This works
out between (8-12) 8oz glasses of Green Tea or Water a day.

2. Benefits of Fiber
Recommend consuming 25-35 grams of fiber per day. Since the average diet contains only 14 grams we could all use more fiber. Fiber will help satisfy hunger pangs as well as control insulin and blood sugar levels which tend to promote fat storage when they are elevated. By simply eating at least 1 serving of fruit and vegetables at every meal should get you to the goal of 25-35 grams of fiber per day.

3. The Importance of Protein
Eat lean protein sources which include; lean beef, chicken breasts, turkey breasts, salmon, low-fat cottage cheese and
other low-fat dairy products, and whey protein powders, at every meal. This will also help control insulin levels and satisfy
hunger pangs which tend to promote fat storage. You will find yourself naturally eating less food throughout the day if you
eat some type of lean protein at every meal.

4. Frequent Meals: Why?
Eat 4-6 small meals day a day instead of the usual 2-3 large meals. Eating frequently will help regulate and boost your
metabolism to burn more calories. By also including your protein and vegetables at these meals you will tend to eat less overall thereby reducing your calorie intake.

5. What are Whole Foods?
Consume whole foods that are high in fiber and low in sugar such as lean protein (lean beef, chicken, fish, and whey protein), fruits & vegetables (oranges, apples, strawberries, blueberries, broccoli, peppers, asparagus, carrots, nuts (almonds, cashews, & walnuts), and whole grains. Try to minimize processed foods that come in a box or a bag.
Instead choose whole grain choices such as whole wheat foods, oatmeals, and vegetables.

6. Healthy Fats: Yes, there are healthy fats
Consume adequate amounts of healthy fat foods such as olive oil, walnuts, almonds, or other Omega-3 products. Healthy fats are great antioxidants as well as help with brain function and many other essentials processes that take place in the body on a daily basis. Essential Fatty acids also help prevent certain diseases.

7. Superfoods
Include what I call “Superfoods” into your meal plan on a daily basis. These include but not entirely lean meat, salmon, low fat plain yogurt, tomatoes, spinach, mixed berries, whole oats, mixed nuts, olive oil, flax seeds(or flax meal), green tea, and
various beans. These are just some of the “Superfoods” you should be incorporating into your daily meal plans.

8. Fat
Keep total fat intake under 30% for the day. This can be accomplished by not adding too many extra fats such as butter,
sour cream, mayonnaise, etc. This doesn’t mean you have to completely eliminate these items, but do not eat them as a
regular food item every day.

9. Food Log: Yes, this is the most important step
Record what you eat and drink. You will be amazed at what you consume and not even realize you did it until you right it down and reflect back on the day. Keeping a food log is critical to your success because if modifications need to be made you need something to be able to evaluate and analyze. If changes aren’t happening like you had hoped the answer can usually be found in your food and or exercise journal.

10. Food Labels
Review food labels. Avoid foods packed with excess sugar, calories, or foods that contain any trans-fats. You should be
looking for more natural foods and not overly-processed foods. Ingredients to look for and avoid or minimize if they are one of the top ingredients listed in the ingredients list: Sugar, High Fructose Corn Syrup and Hydrogenated or Partially Hydrogenated Vegetable Oil.

If you see these ingredients listed at the top then that means the product is made up of that ingredient as it’s largest source.

Now I don’t expect you to make every change in one day. What I do expect is that if you are serious about living a better life and a healthier life then you need to make these changes over the next 4 weeks. The best way to accomplish this task is to map out your plan. Create meal plans and have a plan of attack in place in regards to what you are eating and when.

You will start to see just how easy it is to live a healthier life and achieve the goals that you desire.

———————————-

About the Author:

Jayson Hunter, RD, CSCS, is a registered dietitian and fitness professional with more than 10 years of experience. He has
worked with 1000’s of individuals in achieving their ideal body and has been published in numerous magazines. He is also co-creator of Meal Plans 101 nutrition software.

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Ever since I started drinking Green Tea (the kind you buy at a local supermarket), I’ve seen more and more claims about the green tea weight loss aspect of this product. It seems that if you simply drink a cup or more a day, you magically will drop down two jean sizes and be ready for summer with those six pack abs.

Don’t get me wrong, I fully believe in the health benefits of green tea.   From it’s claimed anti-aging to its potential cancer-fighting benefits, all the way to its promise as a new treatment for psoriasis and other inflammatory skin conditions, including dandruff and lupus-related skin lesions.

What I’m not a believer in is the exaggerated health claims of certain sites based on fuzzy logic that make green tea weight loss claims. To make it even more confusing, we have well known stars endorsing products and 900 types of green tea.

It’s not just regular green tea that is magical for weight loss, it’s this special oolong tea.  And maybe even a new line of Hoodia slimming tea to boot.

 

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URGENT PRESS RELEASE: How To Make Your OWN Bodybuilding & Fat Loss Supplements
By Jeff Anderson

Are you frustrated with wasting a week’s paycheck on the latest and greatest bodybuilding or fat loss supplements without even knowing if they’re making ENOUGH of a difference to be worth the gobs of money you just spent?

Are you sick to your stomach of getting sucked into ads of steroid-pumped pro-athletes holding up a bottle of “natural” wonder-supplements claiming that THEIR body was built “naturally”?

Are there supplements that you would LIKE to test out, but can’t see selling a “black market kidney” to pay the outrageous price they want to charge?

Well, how would you like to know how you can EASILY and INEXPENSIVELY make your OWN supplements that are AS GOOD AS, or even BETTER than the very same name brands you’ve been buying?

Here’s how to do it…

STEP 1: KNOW WHICH SUPPLEMENTS WORK AND WHICH ONES DON’T

The marketing “tricks” used by unscrupulous supplement companies are numerous.

In some cases, ingredients that are built up as the next “revolutionary” breakthrough have been proven to have NO EFFECT whatsoever in independent testing.

In other cases, the research that a supplement company uses to promote its product, when investigated, actually proved the supplement DIDN’T work at all!

It’s all in the wording and manipulation of results. If a group of guys build a 1/2 lb of new muscle over a 1 month time period and another group builds 1.5 lbs of muscle, then guess what?

“Testing PROVES that our supplement can help you gain 300% more muscle every single month!”

Fortunately there are a few websites that can help you with credible independent research.

Two of the best are http://www.consumerlab.com/ and www.naturaldatabase.com.

One of these websites costs about $27 for a full year to subscribe to their information database while the other is $10 per month.

Now if spending money on doing the research (which honestly CAN take HOURS to go ingredient-by-ingredient), I’m going to give you some advice where you can bypass the subscription fees.

But more on that later. On to Step 2…

STEP 2: BEWARE OF THE “SUPPLEMENT SPRINKLE”

There are many “tricks of the trade” that supplement manufacturers use to help sell their products…but THIS is by far one of the WORST that people fall prey to.

I call it the “supplement sprinkle” and it works like this…

A supplement may provide an ingredient that credible research has shown to be effective at building muscle, burning fat, raising hormone levels, or whatever.

And this research is plastered all over their ads marketing their supplement that in fact DOES contain this “miracle ingredient”.

But what they DON’T tell you is that the research proving its effectiveness used MUCH higher doses than what are included in their actual product formula.

No big whoop for the supplement manufacturer…just by HAVING the ingredient, they have the “right” to claim “Product X contains a compound that showed a 250% increase in growth hormone”.

That may be true…but the small “sprinkling” of that ingredient will NOT have the same effect for the user.

Look again at independent research that has shown the ingredient to be effective and see HOW MUCH was used in the actual study that showed it to be effective.

THIS is the amount you want to use in your own personal “formula”.

STEP 3: COPY THE “SECRET INGREDIENTS” OF YOUR TARGET SUPPLEMENTS

Just like perfume companies take high-dollar designer brands and “copy” their formula to develop and market a much cheaper alternative, you too can “knock off” the “secret formulas” of supplement manufacturers and make them much cheaper yourself.

Now there ARE some obstacles you’re going to face if you try to do this…

First you have the earlier problem of knowing which ingredients that are listed actually WORK…and which ones are WORTHLESS.

Second, you need to know in what QUANTITIES effective supplements must be used so you’re not wasting your time with your OWN “sprinkle” problem.

Third, you need to know WHERE to find the ingredients you’re going to use at a cost low enough to make it worth your while.

Fourth, you need to know exactly HOW the ingredients listed interact with one another to either boost the effectiveness of each supplement alone…or in some cases even NEGATE the effects of other ingredients (yes…sometimes the ingredients companies use can actually cancel each other out!)

Now, on the front end, this may look like a LOT of work…and it IS if you’re doing the research yourself. In fact, it typically takes me about 2 DAYS to fully investigate a product’s claims and ingredients and then ANOTHER day to prepare my “attack plan” to formulate my own homemade formula.

But you’re in luck because here’s how you can completely eliminate the “research and development” learning curve with my special little “shortcut”…

On May 2nd, I’m going to be releasing a 200 page manual called “Homemade Supplement Secrets” that does ALL of the legwork for you.

I’ve decided to take the “fight” to the greedy supplement manufacturers and give the “Average Joe” the ammunition to keep their hard earned money where it belongs…in their own pockets!

So just how much savings are we talking about?

What if I told you that you can EASILY take a “fat burner” supplement that NORMALLY costs up to $99.98…and make it YOURSELF for just $5.00 a month?

Or how about a popular “muscle-builder” that normally costs $79.90…that you can make for just $6.29 a month?

These are just a COUPLE of examples of how you can start “fighting back” against the companies that are sucking money out of our pockets like a Hoover vacuum.

In “Homemade Supplement Secrets”, here’s what I do…

Expose all of the scams, cons, tricks, and downright FRAUDS that plague the supplement industry! There are GOOD companies…and there are “BAD” companies. I show you how to spot the cons like an FBI interrogator!

Show you how you can set up your own “home base lab” with everyday items and utensils you never expected had an “alternative” use. No need to break out that chemistry set your mom and dad bought you back in 3rd grade. EVERYTHING you need to get started can be found at your local grocery store!

Provide an “ingredient-by-ingredient” analysis of the “major supplements” in 8 different supplementation areas to show you what independent research has to say about its TRUE effectiveness so you can make your own decision about what is right for YOU. I take all of the “top sellers” and turn them inside out. You’ll know how REAL science weighed in on some of the highest priced supplements!

Break open my own personal “knock off” formulas for 24 (yes, that’s TWENTY-FOUR!) of the top selling supplements available today! I won’t spare a single secret as I spill the beans on how YOU can whack off as much as 98% on your supplement bill…starting TOMORROW!

GIVE you my own “little black book” of the very BEST resources for quality supplement ingredients that will SHOCK you with their prices. I’ve turned over every rock I could find for the past 2 years in looking for the very best deals available on supplements. You’ll be amazed at some of the deals that are literally HIDDEN from the average person and tucked away in the darkest corners you may never even think to look. I found them…and now their YOURS!

This is just a quick sample of what I’ll be revealing in this controversial “how-to” guide!

But here’s the catch…

…I’m ONLY going to release 1,000 copies of the program at 12:00 noon (US Central Time) on Wednesday, May 2nd…and notice is going out to over 500,000 email subscribers!

Why only 1,000 copies?

Well, even though I’ve remained as “politically correct” as possible, I’ve already ticked off quite a few people by stepping on the toes of the “big boys”.

I’ve even been turned down by some major fitness magazines for advertising simply because it would “hurt the feelings” of their major advertisers who are pushing $10,000 per page ads trying to get us to fork over our hard-earned money.

Quite frankly, I have NO IDEA what public reaction is going to be.

I have a feeling that the “regular working guys” who are looking to save a TON on their supplement bill will send me flowers…

But “backroom” supplement manufacturers who are pumping out worthless bottles of crap are going to contact my local Chicago mafia representative to take out a “hit” on me.

Not that I’m really concerned with assassination attempts (I’ve seen enough Schwarzenegger movies to handle myself!)…but I DO have some friends in the industry (both in the manufacturing AND marketing ends) and I’ve decided that while I don’t care about hurting the feelings of the big box supplement companies, I’m NOT looking to damage the business of friends who ARE putting out some quality supplements.

After the 1,000 initial copies, I’m going to assess whether or not it’s worth it to re-release the manual…or shut it down permanently.

I may release it again…I may not…but I can assure you of one thing…

On May 2nd, I’m going to release it at a price so unbelievable, you would be INSANE not to be waiting by your keyboard for my launch notification just so you can grab your copy before they’re all gone.

BUT…I’m going to give you a chance RIGHT NOW to sign up for my “Early Bird” Notification List where you can get an extra ONE HOUR headstart on the rest of the world (yes…this program MAY sell out in under 1 hour! If you don’t want to take the chance, then I suggest you secure your spot in line right now! No kidding!)

If you’re currently using ANY supplements, I urge you to get on my “early bird” notification list so you can be one of the 1,000 people who will gain access to this controversial new program.

All you have to do is go to www.justaskmarc.com/homemadesupplements and sign up for the “Early Bird” Notification List now.

Anabolically yours,

The “Muscle Nerd”
Jeff Anderson

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How to Avoid Water Intoxication!

Did You Hear About This?

A Sacramento, CA radio station held a contest called “No Wee for a Wii.” It was a water drinking contest to see how much the contestants could drink without going to the bathroom. Ultimately the 2nd place winner (Jennifer Strange) paid with her life! Yes, you can actually die from drinking too much water.

As early as 1601, Tycho Brahe (an early astronomer) was though to have died from straining his bladder. It had been said that to leave the banquet before it concluded would be the height of bad manners, and so he remained, and that his bladder, stretched to its limit, developed an infection which he later died of. Later evidence suggested this might not be the case.
There are several other notorious cases in which infants, runners and a fraternity hazing lead to deaths from water intoxication.

While this is another sad story, it’s clear that for many years, Americans have been told by the media and doctors that we are dehydrated. We need to drink more water!

Many times such things lead to scare tactic websites and total confusion. Which is why I think the following chart may help you to SAFELY determine how much water you need to stay properly hydrated for your activity without over consumption.

* this chart is meant to be a guide not an absolute *

This chart is courtesy of the ISSA
www.issaonline.com

Recommended Water Intake:

Step 1 Select an appropriate need factor.

Need Factors

0.5 — Sedentary no sports or training
0.6 — Jogger or light fitness training
0.7 — Sports participation or moderate training 3 times a week
0.8 — Moderate daily weight training or aerobic training
0.9 — Heavy weight training daily
1.0 — Heavy weight training daily plus sports training or “2-a-day” training

Step 2 Multiply weight (in pounds) by the appropriate need factor to arrive at the recommended water intake in ounces per day.

Example 1 120 pounds x 0.6 = 72 ounces per day
Example 2 200 pounds x 0.7 =140 ounces per day

We recommend that you drink water eight to twelve times per day.

Example 1 72 ounces per day divided by 10 glasses = 7.2 ounces per glass
Example 2 140 ounces per day divided by 12 glasses = 11.7 ounces per glass

My prays go out to the family and the 3 children Jennifer left behind. It was a sad story.

Hopefully thru word of mouth and this chart it might be prevented in the future.

To Your Health and Success,

Marc David

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If you are trying to build up muscle or burn off the fat and your eating habits are not optimal… this letter is for you. It’s the 4 (four) Rules of Nutrition.

Normally I don’t like to use the word ‘rule’ as it sounds like I’m being an absolutist and it’s my way or the highway. That isn’t how I mean it at all. But generally speaking, if you aren’t doing these 4 things when it comes to nutrition, you will not succeed at your performance goals.

What exactly is a rule?

“A generalized statement that describes what is true in most or all cases” - Dictionary.com

For starters, I’ve been receiving a whole lot of emails recently from people who are desperate to build muscle quickly or to burn off some fat for an event (wedding comes to mind). These people don’t track what they eat and have no idea about what to eat, when to eat or why eating
frequently would be something they would even want to do.

More often then not, when you mention frequent eating, the first response goes like, “There’s no way I can eat 5-6 big meals a day!”

Frankly, if you are not following these simple rules, it’s not really shocking you aren’t getting to where you want.

[Print this letter out NOW before you forget and for 2 days, monitor your own eating habits. If you are not following these rules, you have found a problem that you can easily solve without spending a dime.]

:: Nutrition Rule #1 ::

Always eat at least 5 times a day. Two or three meals simply isn’t enough. Two of the meals can be considered snacks as long as the nutrition ratios are correct as I’m about to describe in Rule 2.

Why is eating so frequently a must they ask?

* blood sugar levels will be controlled (you won’t be as famished as your friends who binge on anything in sight as they are starving*

* you will be feeding yourself protein throughout the entire day. This means you will be anabolic and supporting muscle growth (more muscle = leaner you). Your recovery will be better.

* body fat will not be stored but used as energy. By providing yourself with a steady flow of required calories thru the day, your body’s need to store it as fat will be reduced. Compared this to when you eat infrequently and your body detects this as a famine situation. At this point, too much of the food you consume is stored as fat.

:: Nutrition Rule #2 ::

In planning each of your daily meals (or snacks), a caloric ratio of approximately 1 part fat, 2 parts protein, and 3 parts carbohydrate is a good place to begin. What you will see in Rule 3 below, is this is just an estimate for average people. You can adjust this to fit your needs.
Keep in mind, you do not want to eliminate the healthy fats from your diet.

This rule preaches consuming enough protein to support muscle growth and enough carbohydrates to ensure you have fuel for your workouts and you are able to recovery.

Low glycemic carbs are optimal for the choices in this stage. Remember that carbohydrates are your body’s preferred fuel source!

:: Nutrition Rule #3 ::

Ask yourself, “What am I going to be doing in the next hour?” If you won’t be active, then lower the amount of carbs you consume; if you will be training, then bump up the carbs you will consume so you’ll have the energy to train. Alter your carbohydrate intake depending on your
anticipated activities.

Remember that low glycemic carbs are optimal for pre- workout consumption.

:: Nutrition Rule #4 ::

If you want to build muscle and lose fat at the same time? Pick a new goal.

Simply put:

Building muscle requires a calorie surplus.

Burning fat requires a calorie deficit.

As you can see, clearly the goals are in conflict. And while it’s true that beginners can do both (their bodies are easily changed) the rest of you will find this an inefficient task.

It’s best to alternate periods of negative calorie balance with periods of positive calorie balance You’ll ultimately build more muscle and burn more fat if you simply pick a single goal.

If you want to listen to a better explanation of this, feel free to crank up the speakers and listen at:

http://feeds.feedburner.com/bodybuildinglive?m=147

:: Secret Nutrition Rule 5 ::

I’m not entirely sure I agree with this one but it does make realistic sense to the common person who has a job, maybe married with kids and can’t be a full time cook or simply doesn’t have the time to prepare foods.

This rule says that it’s almost impossible to get all of the nutrients your body needs to remain healthy and active from food alone; especially if you are on some sort of diet. Therefore, it is important to supplement your diet with vitamins, minerals and carefully selected supplements.

Let’s get real here (I fully expect fall-out from this statement)… I’m not preaching you HAVE to take supplements. In fact, many programs out there including my own do not require it any way shape or form. And if you can carefully select your foods, you will be just fine.

Personally I know of one bodybuilder who doesn’t take any supplements and is ripped to sheds and his workouts make me cry. He’s dedicated and proves every time he steps into the gym, natural, supplement-free bodybuilding is the way to go.

But it’s crazy not to at least mention the arguments for this secret nutrition rule because as a bodybuilder myself with a life and who’s occasionally time constrained, these next points happen to most of us.

There’s not a person who’s reading this letter now that hasn’t felt like, no matter how hard you try, no matter how good a cook you are, or where you buy your food:

* You cannot always eat 5-6 times a day

* There are instances when your body might need a certain substance in greater amounts then you and provide with food alone

* Soil depletion has left some foods less nutritious then you would expect. If you shop organic and are extremely careful in your selection, you might avoid this but for us big stores discount shoppers, an apple isn’t always an apple.

* Periods of high stress sometimes lead to higher nutrient needs without an increase in caloric needs.

:: Additional Tips ::

* Eliminate the junk food. Refined sugars and processed foods are usually higher in fats. Neither of these things will be beneficial to you. All these foods really do is promote a rise in your blood sugar level and then a swift decline. You’ll end up hungrier than before.

* Drink plenty of water a day. A really quick formula is to drink 1/2 your body weight in ounces. Drink water during the day in 15 minute increments; not all at once. It replaces water lose from exercise and keeps you hydrated. Your body is 55-75% water you know!

* Determine your daily protein needs. As you know, protein is required for muscle growth. By ensuring that you are getting enough protein all throughout the day, you will keep your nitrogen levels high and your body in a anabolic (growth and repair) state.

* Consume foods higher in fiber. Not only does fiber help lower your cholesterol but it helps lower the glycemic response of some meals and aids in efficient digestion.

* Increase your lean body weight thru resistance training. The more muscle you have, the more calories you burn. The more calories you burn, the leaner you can be. If you want to burn more fat then build more muscle. By having more muscle, you also strengthen joints, tendons, ligaments and bones for greater overall health. Building muscle is a primary goal of any program! Even people who want to burn fat should build muscle as it aids in doing exactly that.

---

To learn more about these nutrition rules and the training rules, you’ll want to see what all the fuss is about in the Beginner’s Guide to Fitness and Bodybuilding. This 250 page jam-packed book is full of insights like this and any more that will get your the results you want today. Take a look at what it’s all about at: http://www.beginning-bodybuilding.com

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Question:

Marc,
Can you please tell me how much protein should be taken on workout days and how much on rest days.

I heard that your body can only ingest so much a day, when the rest is a waste.

Respectfully
Jeff Jones

Answer:

How Much Protein Do I Need Every Day?

The secret to figuring out how much protein you need is not by just taking
some number you found like 30g and apply it to yourself. If everybody had
the same needs we would all be the same. And we both know that just isn’t
true. Each person is slightly different.

Let me explain. We’ve all heard that a person can only digest 25-30g of
protein in one sitting. B.S.!

Just think about it. Does an IFBB professional bodybuilder intake the same
amount of protein as the guy who’s 135 lbs just starting out? Even if there
is a 200 lb weight difference?

The answer might shock you. NO

Needless to say, so many people just take some number, multiply that by
their body weight and that’s what they think they need a day. Tell me, if a
person is 35% body fat, should they use their weight or their lean weight to
figure out how much protein they need?

Simple. Lean weight. Your daily protein requirements are based on your
lean body weight. And how do you figure out your lean body weight?
Use the skin fold caliper home test.

Step 1:

Take your body weight in pounds
Example: 194 lbs

Step 2:

Find your body fat % using one of the methods in Question #2
Example: 15.7% (which is .157 for the step below)

Step 3:

Take your body weight in pounds and subtract the % body fat
Example: 194 lbs – (194 x .157 = 30.45 lbs of fat) = 163.54 lbs of lean body weight

Step 4:

Take your lean body weight and multiply by 1.14
Example: 163.54 lbs x 1.14 = 186.4g of protein a day

Step 5:

Divide your daily protein requirements by 5-6 meals and that is what your
protein target is for each meal.
Example: 186.4/6 meals = 31.07g of protein per meal

As you will see, a person who is 286 lbs of lean body weight will require a
lot more protein. And a person who is 286 lbs should not be consuming the
same amount of protein if their percentage of body fat is 35%.

But why use 1.14 for protein requirements?

The RDA recommends .75g of protein. But that’s been shown to be too low
for active athletes.

Some sites will recommend 2.0g of protein. But that seems a bit high and
your body will have trouble absorbing that not to mention you will probably
have a lot of excess calories which can lead to fat gains.

1.14-1.5 is the most efficient range for most active, healthy adults. This
range will help build muscle but not lead you into a high protein diet. Feel
free to adjust within that range if you feel you need more protein.

You can get your own copy of the Top 12 Beginner’s Mistakes report which has this question and answer and more for free at:

http://www.beginning-bodybuilding.com

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