Contest prep -4 weeks out
September 25, 2009 by Ryan Irwin · Leave a Comment
Officially one month to go before the NANBF Natural USA bodybuilding championships in Chicago, IL. Things are really going well, definition, strength, size and even energy levels doing great.
This week for supplements I added in Nitro Burn PM, which is a night time fat loss agent that also helps you reduce cortisol levels and get a good nights sleep. Also, for the workouts, almost always splitting up my lifting and low intensity cardio sessions to get a metabolism boost two times a day.
Hit PRs again this week on some lifts, did sumo deadlifts on Monday and worked up to 455 for a single, which felt surprisingly good.
Tomorrow, headed to Council Bluffs for the Bluffs Classic and IFPA Masters Pro Cup. Great competition, looking forward to watching it!
Ryan Irwin 1 month out
Ryan Irwin, beginning of precontest diet
Ecogreen multi vitamin
Quad protein (timed release protein)
Bio Heat (fat burner)
Nitro Burn PM (night time fat burner/cortisol blocker)
Creatine (Bio Cell)
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 protein/carb shake)
Beta Alanine
Casein protein (before bed and added to whey to help get in between meals)
Psyllium husk
Nutri-Sport & Full Potential Training Tip: muscle confusion
September 22, 2009 by Ryan Irwin · Leave a Comment
In order to continue to make progress in your training, you must continue to “shock” your body by varying the different types of training conditions. This ensures that it continues to try to adapt, which will help you continue to get stronger, leaner, more muscular, better conditioned, etc. This technique is commonly called muscle confusion.
In this video, Ryan Irwin demonstrates a form of this at the Nutri-Sport Full Potential Training studio. By changing up his normal way of doing deadlifts, he is shocking his body to continue to make gains (even while less than 5 weeks out from a bodybuilding competition).
In your training and supplementation program, constantly change things up to ensure you continue to make progress on your training to hit your goals and reach your full potential!
Nutri-Sport &
Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
www.nutrisportFPT.com
Sports Nutrition & Personal Training
Contest prep -5 weeks out
September 18, 2009 by Ryan Irwin · 1 Comment
Things are really starting to get dialed in! Five weeks out from the NANBF Natural USA, feeling great, checked my bodyfat and just above 6%. I am two weeks ahead of where I was last time I competed in regards to leanness, which is right where I want to be. Strength is still increasing too! Things are coming together nicely.
In regards to supplements, this week I upped by Bio Heat dosage to the full amount so now I’ll run that through the end of the show. Have started to add some more psyllium husk to my casein before bed to slow digestion. I’m going to try to hold off one more week before I start the Burn PM to really crank things up.
Went down to Kansas City last weekend and judged the NANBF Golds Classic and IFPA Pro International bodybuilding and figure contest. Talk about motivating!!! Those pros are awesome and it is amazing what drug-free bodybuilders can achieve!
Scheduled a photo shoot for tonight, so threw on a coat of Pro-Tan this morning (thanks honey!) Here are a few pics with some color on my skin.
Ryan Irwin 5 weeks out
Ryan Irwin 5 weeks out
Ryan Irwin 5 weeks out
Ecogreen multi vitamin
Quad protein (timed release protein)
Bio Heat (fat burner)
Creatine (Bio Cell)
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)
Beta Alanine
Casein protein (before bed and added to whey to help get in between meals)
Psyllium husk
Beta Alanine supplementation and HIIT research
September 17, 2009 by Ryan Irwin · Leave a Comment
In talking to clientele, most want to increase lean body mass (muscle), decrease bodyfat or improve their cardiovascular conditioning. In a recent study, all three of these goals were examined.
A recent study from the Journal of the International Society of Sport Nutrition examined the effects of the nutritional supplement beta alanine and it’s effects on high intensity interval training (HIIT). Beta alanine is an amino acid and supplementation of it increases the amount of carnosine in muscle tissue. Carnosine has been shown to decrease hydrogen build up in muscle cells, which reduces the acidity of the muscles as a result of usage and there by delaying fatigue. See complete study here.
HIIT is a very intense form of cardiovascular training that is based on doing all out intense burst of aerobic exercise, followed by a recovery period. This form of cardio is very intense and has been shown to significantly increase VO2 max (conditioning) as well as increase the metabolism and stimulate fat loss.
By supplementing with beta alanine, muscle fatigue is delayed which will help both the aerobic (cardiovascular) and anaerobic (weight training/explosive) athlete. By reducing the acid build up in the muscle, the individual can push themselves longer and harder in the gym or on the track. In the study, 6 grams were used spread throughout the day for the first 3 weeks, followed by 1.5 grams before and 1.5 grams after training.
Beta Alanine
Nutri-Sport & Full Potential Training tip: Bench with chains
September 11, 2009 by Ryan Irwin · Leave a Comment
There are many ways to change variables in the gym to keep shocking the muscle to new heights of growth, development and strength. One of these is the use of chains. In this video, Ryan Irwin demonstrates bench press in the Full Potential Training Studio at Nutri-Sport with chains.
As demonstrated in the video, when the bar travels down, it lightens up and can be explosively lifted with an increased load at the top. This is very functional verses a machine as you have to stabilize and balance the bar. There are many exercises that they can be used for and are great for anyone looking to increase size, strength or power.
Contest prep -6 weeks out
September 10, 2009 by Ryan Irwin · Leave a Comment
Everything is on track! This week Labor Day weekend kicked things off and I was super busy getting things done around the house and in the yard. Even used mowing the lawn as a way to get one of my steady state cardio sessions in (neighbors probably thought I was pissed I was mowing so fast!)
Hips and lower back feeling great. Did good mornings on leg day for the first time and looking forward to pushing it more and more. Hit a PR on hack squats for the second week in a row! It’s almost scary how well everything is going (stronger and leaner!!)
Added another Bio Heat cap but other than that, holding steady with my supplementation. Have been using the psyllium husk as needed and casein to extend out the digestion period of meals if I need more time in between. Have been exclusively taking the 100% casein before bed too. Mix that with puffed brown rice and raw almonds, yum!!
Off topic, had one of my new customers come in and show me some products they purchased at another store. Not only did they pay around $150 for something they could have gotten for less than $75 here, while they were in really cool glass containers, the formula wasn’t even broken out and wasn’t a sufficient dose. For example, to get an effective dose of CLA in one of the products, you had to take their largest recommended dose, but that doesn’t even consider that the propietary blend had other stuff in it too… Guess that’s what the big dollar marketing campaigns makes up for, quality.
This weekend I’ll be judging the NANBF Golds Classic and IFPA International pro show in Kansas City. Looking forward to seeing some of the top drug-free bodybuilders and figure competitors in the world!
Till next week, keep training like a machine!! -Ryan
Ryan Irwin, rear double bicep 6.5 weeks out
Ryan Irwin rear lat spread, 6.5 weeks out
Ecogreen multi vitamin
Quad protein
Bio Heat (fat burner)
Creatine (Bio Cell)
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)
Beta Alanine
Casein protein (before bed and added to whey to help get in between meals)
Psyllium husk
Pre contest prep-7 weeks out
September 7, 2009 by Ryan Irwin · Leave a Comment
This week has been a very 
good one for my prep! Recovering well from the powerlifting meet and then getting into a car accident less than a week later (got hit in side, not my fault thankfully!) Dr. Tyler Molstre from True Life Chiropractic has been doing a great job in getting my hips and low back put back in place as they were significantly out of whack.
Getting leaner, upped my dose of the Bio Heat Hardcore one more cap (now 2 and 2). I am still getting stronger and hit a PR on both my hack and V-squats. Gotta love getting leaner and stronger at the same time!!! Got a set of chains at the studio and having fun using those! Am excited to incorporate them big time as I prepare for my next goal after the NANBF Natural USA which is the NASA Nationals in Oklahoma -bodybuilding nationals then powerlifting nationals, why not?? 
Progress is going great, things are really starting to come in! Super excited for what lies ahead!
Ryan Irwin 7.5 weeks out
Ryan Irwin 7.5 weeks out
Ryan Irwin, starting diet 16.5 weeks out
Current supplement stack:
Ecogreen multi vitamin
Quad protein
Bio Heat (fat burner)
Creatine (Bio Cell)
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)
Beta Alanine
