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| Deans Tips for Bodybuilders, Health and Fitness Buffs |

Training and Nutrition

Dean's Tips

The UN-DIET Diet
Cut The Clutter From What You Eat

Pop: The Average Canadian Drinks 208 litres of pop each year. That’s nearly three cups of sugar and 250 calories from sugar every day. Simply cutting out pop would drop an average of 1,750 calories and a half pound per week.

Corn Syrup: Corn syrup and its evil twin, high-fructose corn syrup (HFCS), are cheap sweeteners used in thousands of products ,from pop to condiments to most commercial baked goods, including some whole-wheat breads. Not only is corn syrup a concentrated source of empty calories, but it also converts to body fat more easily than other types of simple sugars.

Trans-fat: Man-made trans-fat is a product of the food industry, which, is, to increase shelf life and reduce cost, takes heart healthy unsaturated fats and chemically corrupts them into more harmful fats. For years, partially hydrogenated oils, which contain trans-fat, have been used in commercial baked goods, chips and fast food. Trans-fat not only increases LDL cholesterol levels, but also lowers blood levels of beneficial HDL cholesterol. Avoid Trans-fat at all costs!

Alcohol: For every 1.5 gram shot of alcohol, there are 98 calories in vodka or whiskey. Liqueurs and cocktails have even more calories per shot because of added sugar. Besides being an empty source of calories, alcoholic drinks are diuretics and contribute to dehydration.

Coffee Drinks: Coffee itself has virtually no calories. But in Canada, having coffee means it’s possible to drink 700 to 1,000 calories in a single “Venti” sized cup, due to the milk, cream and sugar dumped in. You don’t have to go with out coffee, just go with espresso or a small, fat-free cappuccino or latte and skip the fancy coffee drinks.

Article found in Jan/Feb 2007 Bicycling Magazine;
Excerpted from
5 Essentials for a Winning Life: The Nutrition, Fitness and Life Plan for Discovering the Champion Within

Train for Better Gains and a Bigger Body - Part One
by Reflex Nutrition, Lougheed (July 2006)

Whether you are a beginning bodybuilder or a seasoned and experienced competitive bodybuilder, fitness, figure competitor, or starting a personal fitness program, there are a number of factors you need to consider, reconsider, and evaluate on an ongoing basis to ensure and enhance the level of success in reaching your goals.

They are:

1. Your Body Type
    a. Endomorph (easy gainers of muscle, higher than normal level of fat, big boned)
    b. Ectomorph (thin, lean, lanky, long thin muscles-ie.-Frank Zane 3x Mr. Olympia)
    c. Mesomorph (naturally muscular and strong--lean muscle mass easily gained )

2. Your Sports Performance and Athletic Goals and Outcomes

3. Your History of Athletic Performance, Level of Fitness, and Involvement in Sports
    a. Couch Potato--sedentary life-style (on-the-sideline from the bleacher athlete)
    b. Mildly Active (Weekend Warrior - on-again/off-again athlete)
    c. High Activity (Elite, Extreme and/or Competitive Athlete)

4. Your Current Level of Fitness and Physical Activity

5. Current Diet, Nutritional Practices and Nutritional Needs

6. Your Level of Motivation
    a. Independent - get things done on own--focused, high level of personal motivation
    b. Requires support--a personal trainer or a training partner to stay on track

Your Body Type determines your
"Nutritional Needs" and "Training Program"
To optimize your "BODY TYPE POTENTIAL"
WORK with your BODY TYPE and GET the RESULTS YOU WANT!

Train for Better Gains and a Bigger Body - Part Two
by Reflex Nutrition, Lougheed (August 2006)

Your Body Type

Endomorph (easy gainers of muscle, higher than normal level of fat, big boned)

a. Nutritional Needs
Restrict carb, protein, and fats in diet but choose lean proteins; 5-6 small meals per day; Portion control is "KEY".
b. Focus of Exercise Program
Combination of wieghts and cardio is key; Equal amount of time spent on both; High rep range, to stay in "Fat Burning Zone"; Cardio training should be continually changed (use bikes, treadmills, stairclimbers 20-30 minutes)

Ectomorph (thin, lean, lanky, long thin muscles-ie.-Frank Zane 3x Mr. Olympia)

a. Nutritional Needs
Emphasis is gaining "Quality" weight via consuming extra calories; Use weightgain powders, quality protein drinks, creatine, MCT Oil, Glutamine powder, etc.; Diet consisting of 5-6 high calorie meals per day.
b. Focus of Exercise Program
Emphasize power movements to build lean muscle mass (ie. squats, deadlifts, presses, chin-ups, rows, barbell curls); Use low rep range (6-8) sets (8-12); two minute rests between sets; less volume--greater intensity; train 3 days a week (Mon.-Wed.-Fri.)

Mesomorph (naturally muscular and strong--lean muscle mass easily gained )

a. Nutritional Needs
Balanced diet supported by supplements to maintain nutritional needs (ie. Isolate proteins, quality multi-vitamin, green(s) powder, Omega 3, 6, 9, oil (Essential Fatty Acids); 5-6 small meals per day consisting of High protein, moderate carbs, and low fat.
b. Focus of Exercise Program
Combination of heavy power movements (squats, deadlifts, rows, and presses) combined with shaping movements (laterals, dumbbell curls, extensions); short rests between sets (45-60 seconds); sets (6-10) and reps (6-12); Moderate cardio to help maintain an already good metabolism.

FOR MORE DETAILED INFORMATION on "BODY TYPE" Training and Nutritional Needs
Stop by Reflex Nutrition, Lougheed Town Centre (Mall) and talk to DEAN about his
* X-TREME TRAINING SYSTEMS * NUTRITIONAL CONSULTATION * BODY TYPE TRAINING *
* SUPPLEMENTATION ADVICE *
VISIT OR Call Reflex at 604-420-2023 and "GET GROWING"!

extreme training systems by REFlEX

Whether an aspiring or competitive bodybuilder, fitness, figure, model competitor, or just wanting to get and stay fit, consider Reflex XTS Personal Trainers and "Get the Results You Want"!

Learn More about Reflex XTS
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Hot Products at Reflex Nutrition

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Lougheed Town Centre, Burnaby, BC

Ultimate Orange is Back

Yes! The Original Workout Intensifier is back! With more explosive power than 7 shots of espresso - without the Ephedra risk! Since 1982, Ultimate Orange has unleashed explosive energy to thousands of "in the know" athletes. Now Ultimate Orange is back and better than ever! Each retro branded 16oz Ultimate Orange container delivers the intense power you crave in the Original Orange flavor you love! A massive flood of energy surges through your veins in just minutes. Just one serving of Ultimate Orange combines the explosive formula of QuadraCarb, Taurine and Caffeine! PLUS - we stacked in Focus-In with L-Tyrosine to provide the mental focus needed to blast through sticking points and workout barriers. Even more - we've built in 13g of Whey protein ensuring immediate and effective muscle recovery.
Ultimate Orange Adds:
Crazy Intense workouts Increase Size and Strength Added focus Ephedra Free Energy Stimol Anti-Fatigue Factor

BioTest Surge - A Postwork nutritional supplement

Use BioTest Surge as part of your Post-workout Bodybuilding and Sports Nutiritional Supplementation Routine
Anabolic/Anti-Catabolic Formula Biotest Surge is designed to switch on anabolism and halt catabolism when it's absolutely most important — post workout.
The formula stimulates a hormonal (primarily insulin) surge that drives high concentrations of certain nutrients, supplied by the drink, deep into the muscle cell. And if you're successful at achieving this cascade effect, you'll quash catabolism and stimulate anabolism, big time! In fact, it's estimated that you can speed up your body's ability to recover and build muscle by a minimum of one full day, which can make the difference between being the typical hard-gainer and at least a good-gainer. In reality, there're probably very few true hard-gainers.
In fact, if you took everyone who's having a hard time making progress and just got them to consume ample amounts of the right mix of nutrients post workout, the vast majority would make consistent, continual muscle-mass gains. Really, it's that simple — and that hard. The hard part of effective post-workout nutrition is determining the right blend of nutrients in the ideal ratios. Well, we've done the research and testing, taking the guesswork out of the equation.

quick mass

QUICKMASS has been scientifically formulated for the hard gainer and serious athelete seeking rapid gains in lean body mass. One serving provides 1010 calories of 56 g of OCTA-PRO proein, 7.8 g of Glutamine, 5 g of Fibresol-2, zero trans-fats and a revolutionary Calorie Activation Technology called N5P.