Precontest prep update -8 weeks out
August 27, 2009 by Ryan Irwin · Leave a Comment
This week things are full speed ahead. Hit the Iowa State Fair bench press/deadlift meet last Saturday and was pleased with my performance. Dropped down to 148lb class (reminded me of my wrestling days) and hit 295 on the raw bench press and 510 on the raw deadlift (see video below). Both won my class, but more importantly, hit the numbers I was going for. Now full speed ahead for contest prep! I am still planning on lifting heavy. One of the biggest mistakes people make when dieting is lifting light and going for more reps, this will cause muscle tissue loss and is wrong!! You still need to lift heavy to give your body every reason to hang on to the muscle while in a calorie deficit. Your nutrition and cardio is what really gets you lean.
My lower back is stiff from the meet and while most take a week of easy training afterwards, I can’t afford that luxury. I did bump up my dosage of my fat loss agent (Bio Heat) to 2 caps in the morning and 1 in the afternoon. Switching up to more casein in the evening (which is lower in sodium and carbs than cottage cheese).
This week I’m feeling good about my progress pictures. Things are starting to come together but gotta utilize every day over these next 8 weeks!
Ryan Irwin 8.5 weeks out precontest prep overhead abdominal pose
Ryan Irwin 8.5 weeks out precontest prep front double bicep shot
Current Supplement stack:
Ecogreen multi vitamin
Quad protein
Bio Heat (fat burner)
Creatine
L-Carnitine/Alpha Lipic Acid (pre/post workout)
Xtend (during workout and in between meals)
Omega 3/6/9
CLA
Multi Whey & Karbolyn (post workout protien/carb shake)
Nutri-Sport & Full Potential Training tip -sled sprints
August 25, 2009 by Ryan Irwin · Leave a Comment
In this video, Daira and Tasha demonstrate a great way to do cardio. High Intensity Interval Training (HIIT) is an extremely effective way to accomplish many things including: increase one’s metabolism, improve cardiovascular conditioning and increase power output and explosiveness.
After a 5 min warm-up, repeat these 15-20 second sprints and 45 second moderate pace 10 times. Follow this by a 10 minute cool down. You don’t want to do this more often then 2-3 times per week as it’s taxing on the body.
Precontest prep -9 weeks out
August 20, 2009 by Ryan Irwin · 1 Comment
This weekend is the Iowa State Fair bench press/deadlift competition. I am cutting down to the 148 lb class so got to drop some water weight for that. Hoping to double my bodyweight in the bench press and deadlift over 500lb pounds. The training this week has been modified, but still making progress to the ultimate goal of being stage ready in 9 weeks.
For those interested in attending, the meet will be at the Budweiser, ABC5 stage which is SW of the Varied Industries building on Saturday. Lifting starts at 9:30 and it should run most of the day.
This week I added in a fat loss agent to my supplement stack which was Bio Heat, which is a great all around thermogenic. I’m starting off at a minimal dose, which is 1 cap 2 times per day. I will continue to work that up as things draw closer.
In the meantime, next week I’ll update on my next mini-goal which is the Richard Dellaca Pump & Run which is on September 5th. Bench press your bodyweight as many times as possible then run a 5k, my kind of race!
Ryan Irwin 9.5 weeks out back double biceps
Ryan Irwin 16.5 start of precontest prep, back double bicep
Creatine supplementation research on recovery
August 18, 2009 by Ryan Irwin · 2 Comments
Creatine is arguably one of the most well know supplements in sports nutrition. It is a naturally occurring substance in the body made from consuming meat and fish (hence vegetarians can get a very big effect from creatine). In the body, creatine is converted to creatine phosphate which is used as a source of energy and increases ATP availability.
By increasing the amount of energy your muscles have, this translates into increased strength. A second component of creatine is that when the muscle fibers increase the amount of creatine stored within, they increase in size due to hydration of these fibers. A HUGE myth is that creatine causes water retention under the skin. This is completely false, but it DOES increases the amount of fluid inside muscle bellies, which translates into larger muscles.
There are a host of other benefits but one that is highlighted here are the improvements in muscle recovery from creatine supplementation. In a recent study from the Journal of the International Society of Sports Nutrition, creatine was shown to significantly improve the rate of recovery from exercised induced muscle damage. See complete study here.
Another study showed the same benefit for a group of athletes that normally might not consider creatine, which is endurance runners. This group too was shown to benefit from muscle damage for those who supplemented with creatine. See study here.
While creatine is widely touted for it’s strength increasing and mass building effects, there are many other benefits for taking this supplement, namely muscle recovery for both strength and endurance training athletes. This is why it is one of the foundational supplements we recommend when designing a supplement program.
Bio Cell -Advanced creatine formula
Precontest prep -10 weeks out
August 13, 2009 by Ryan Irwin · Leave a Comment
It’s been a good training week, feeling good and having good workouts. Last Saturday hit 295 on the bench very easily and feel confident of my strength here. On Wednesday did back squats then did my last set of deadlifts, which will be the last of those till the Iowa State Fair powerlifting meet next Saturday on the 22nd. For anyone interested, the meet will be at the Budweiser stage which is SW of the VI building. Lifting starts at 10AM. Weighed in at 155 on Wednesday, so might actually drop down to the 148lb class for the Fair.
This week I dropped some additional carbs and for supplements, threw in some extra green tea with my CLA. Have been using a new product called Cell Power, which I add to my Xtend and sip on in between meals. It helps keep me going in between feedings. Have also started using a timed release protein during the day to help keep my hunger levels at bay. Thinking next week starting a fat loss agent, but we’ll see (like to keep those in my back pocket for the end).
My foods have been: oatmeal (old fashioned), protein powder, veggies (green beans/broccoli), tuna, cottage cheese, almonds and Ostrim sticks (for on the go). Sometimes eggs if I get a chance to cook. One of my favorite HIIT cardio sessions has been doing sprints with our sled behind the studio at Nutri-Sport. Totally jacks my heart rate up and develops power at the same time.
Things are coming along as planned, good progress for the bodybuilding contest in 10 weeks and ready for the powerlifting meet next weekend along with the rest from Team Nutri-Sport!!
Ryan Irwin 10.5 weeks out side chest
Study results, preworkout supplements
August 10, 2009 by Ryan Irwin · 1 Comment
In a study just released from the Journal of the International Society of Sports Nutrition on a pre-workout, nitric oxide boosting supplement, results showed a significant improvement in results.
Pre workouts supplements are a category of products that one takes 30-45 minutes prior to a workout to increase energy, improve blood circulation to muscles and stimulate the brain, all to prime you for an intense workout.
This study happened to use VPX‘s NO Shotgun, but the take home message was that it significantly increased muscle mass and strength with no negative side effects, showing that this line of products do more than just get you fired up. However, those who are very sensitive to caffeine or other stimulants, or workout out late at night, should look to a non-stimulant based pre workout formula.
NO Shotgun, used in recent ISSN study
Precontest progress -11 weeks out
August 6, 2009 by Ryan Irwin · 1 Comment
This week was a wild one! Progress is going good but had an obstacle. On Tuesday my wife Mandee was playing sand volleyball and someone fell laterally into her knee and dislocated it. We went to the ER and they ended up keeping her all night to make sure there was no damage to the artery. Thankfully the MRI showed nothing was torn or severely damaged, but it was a long day and a half. I was able to get my food in with some planning and changes as well as the workouts. Did deadlifts yesterday and did 435 for 3, lower back is feeling much better and looking forward to the fair. Everything is on track.
Ryan Irwin 11 weeks out side chest
Ryan Irwin 16 weeks out precontest side chest
In other news, the government is cracking down on prohormones, which in my eyes is a good thing. We never push them and even though we carry them here, it certainly isn’t a big item for us. There are a lot of people that either should not be taking them or have no idea of what it is they are taking. While I don’t like having “big brother” stepping in and saving us from ourselves, I think this is warranted and needs better control.
Nutri-Sport monthly newsletter and Monday Madness reminder
August 3, 2009 by Ryan Irwin · 1 Comment
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so they fill fast. If you want to get in on the action, stop by soon to get your spot. Cost is $275, times are 5 or 6 AM and noon. Besides killer workouts, good nutritional habits are reinforced with a focus on education and accountability. 
| Bring in this coupon and get an extra $10.00 off your purchase during the month of August. (purchase must be $50 or greater, not valid with other offers/discounts except Monday Madness. Good thru 8/31/09. |
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