Nutri-Sport training tip: Recovery or “deloading”
August 24, 2010 by Ryan Irwin · Leave a Comment
Getting one’s self into top physical conditioning, whether it’s onstage in a physique competition such as bodybuilding or figure, completing a triathlon or lifting a small house in a powerlifting meet, you train for weeks and months to get yourself into peak form to be at your absolute best you can be for that event.
Video of Ryan Irwin deadlifting at the recent Iowa State Fair powerlifting meet
You rocked the event, do the victory dance and enjoy the moment, now what???
While it’s usually no surprise the amount of work required to get there and the dedication needed, one should (needs to) plan and consider the recover or “deload” period after such an event. To progress, taper and peak then just drop back the intensity or diet overnight is a mistake.
Take a physique (bodybuilding or figure) competition for example. Besides the rigorous lifting and cardio sessions that take place, these athletes are on a very restricted diets for weeks at a time. After they enjoy a post contest victory meal, it is crucial to get back on their meal plan and do what I term “reverse dieting” to get their body back to normal. When I work with clients, I warn them that this is the hardest part of the program, as only your will power (verses getting onstage) keeps you focused. However by doing so, your metabolism speeds up and you stay leaner in the process. A much better health scenario, plus makes getting ready for the next contest that much easier!
Likewise for training. While 2-3 days off isn’t a bad idea, taking an extended time off of training is also a mistake. After pushing yourself physically extremely hard then just becoming a couch potato, you can quickly lose progress and motivation. Get back to training, but only go at 50% to allow the body to heal and recover. This keeps your metabolism running high, helps the body heal by pumping blood into the muscles and joints, plus keeps you in good habits.
So next time you peak for a competition, start planning your recovery phase for after the event. Your body will thank you for it and you will be that much ahead of the game for the next one!
For more information on how we can help you not only peak for your event but also plan an appropriate recovery plan, contact us today!
Ryan Irwin
Nutri-Sport & Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
www.nutrisportfpt.com
515-331-2141
Reverse diet -harder than the regular thing?
August 14, 2010 by Ryan Irwin · Leave a Comment
It’s been just over one month since my last bodybuilding contest. Since that time I have been following what I like to call a “reverse diet”. After restricting nutrients and increasing cardio progressively for 15 weeks to achieve a bodyfat of 3.9%, one cannot quickly shift gears and go on a normal “full feed” overnight. This would lead to a very quick and efficient accumulation of bodyfat, which not only is undesirable, but will make getting ready for the next physique competition that much more difficult.
My goal is to compete in the IFPA Yorton Cup in November of 2011. This is one of the top professional natural bodybuilding contests in the world and I will need to bring my best package to date. In order to accomplish this, I am focusing on progressively increasing my muscle mass while controlling my bodyfat. This is where the reverse diet comes into play. I continue to follow a structured eating plan, however each week I slowly increase my intake to allow for my metabolism to increase, but still foster muscle and strength gains. For me, a 1/2 pound gain each week is the goal. While this sounds great, both myself and my clients will testify that this is more difficult than the actual precontest diet. The reason is simply that you only have a long-term goal to aim for and your self-discipline to keep from eating all the foods you shouldn’t (or overeating the good ones too).
So far my progress is going great. My bodyfat as of yesterday is 5.8% and I have gained 3.5lbs over my contest weight. Strength has continued to climb and I, along with the rest of Team Nutri-Sport, will be lifting at the Iowa State Fair Powerlifting meet next Sat. If you are interested in watching, it’s at the ABC/Budweiser stage on the 21st from 10-3.
I will continue to update with my progress as I continue my journey back to the pro natural bodybuilding stage. If you are interested in getting into the best possible condition (either just to get into shape or get onto stage) we can not only help get you there but also the critical adjustment period afterward to get to a maintainable condition.
Below is a video of guest posing at the NANBF ProBody Championships in July.
Keep training hard!
Ryan
Nutri-Sport & Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
515-331-2141
www.nutrisportfpt.com
Update on 18 years of dedication
February 19, 2010 by Ryan Irwin · Leave a Comment
This week (Feb 17th to be exact, right after the IA state wrestling tournament) marks 18 years of when I decided to be a natural bodybuilder. I made a conscious decision that I was going to stay dedicated and put forth the required effort and discipline needed for the sport. I wasn’t shortly after that (thankfully) that I realized I wasn’t going to look like the guys on the cover of the muscle mags without the use of steroids and that WASN’T for me. I did however discover natural bodybuilding and found fulfillment in pushing myself as far as I can naturally to achieve the best ‘me’ I can.
At the time, my goal was to turn pro in 6 years (at least I had enough sense back then to know it wouldn’t happen overnight). Little did I know that it would actually take 17 years to achieve that goal. Certainly there were times that I though ‘am I ever going to make it?’ but I kept on working towards achieving the best me I could.
This past year I won my IFPA pro card and I also won the overall in NASA Powerlifting Nationals (which has been a more recent undertaking). It really feels like the past 18 years are starting to reap the rewards of all the hard work (although every single workout gives me a sense of accomplishment). It continues to motivate me to work harder and to keep working towards achieving the best me I can.
Can’t wait to see what the next 18 years brings!
Ryan Irwin onstage at 2009 NANBF USA
Ryan Irwin
Nutri-Sport & Full Potential Training
www.nutrisportfpt.com
Training update, on the road to NASA Powerlifting Nationals
January 21, 2010 by Ryan Irwin · Leave a Comment
Since my last competition, where I won my IFPA natural bodybuilding pro card, I have preparing for NASA powerlifting nationals, held in Oklahoma this weekend.
This is the largest meet I will have competed in and have maintained my leanness since my bodybuilding competition allowing me to drop to a lower weight class. My goal is to win the national title and hopefully break some records in the process!
The weight class I will be competing at will be 148lbs. My goals are squat: 425lbs, bench: 300lbs and deadlift 530lbs. I know I can hit these and will be very competitive with them. In order to do so, I cycled my training so that the last two weeks I have been focusing on recovery by reducing the weight lifted and stretching/massages.
Last year I was ranked 33rd overall compared to all the other raw federations at 165lbs by powerliftingwatch.com, 20th in the deadlift. I am hoping to improve that at 148lbs.
Nutrition and supplementation are key as well. I should not have to dehydrate myself to make weight, instead gradually reducing carbs and sodium while keeping my water intake high to flush out the excess water. Creatine, beta alanine, Branch Chain Amino Acids, along with a solid multi vitamin and essential fatty acids have been the back bone of my supplement program.
Below is a video of one of my last squat workouts, feeling very good with all the lifts, excited to see it all come together!!
Ryan Irwin
Nutri-Sport & Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
www.nutrisportfpt.com
Nutri-Sport training tip-dual barbell row
December 15, 2009 by Ryan Irwin · Leave a Comment
One thing constant is change and that should be no different to how you approach your workouts. The body is very adaptive and if you continually do the same exercises week after week, your progress will most likely slow, not too mention possibly make you bored during your workouts.
Below is a video of a back exercise that Ryan is demonstrating in the Nutri-Sport training studio that you can incorporate into your back training. This exercise is a nice switch up as it allows both arms to move independently (like in a one arm dumbbell row) but you still do both arms simultaneously, which saves on time. Being a free weight exercise, it requires core stabilization as well.
Make sure you keep an arch in your lower back, keep your chest up and maintain good form. Really focus on the squeeze and stretch of the back muscles (mainly the lats).
Nutri-Sport & Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
www.nutrisportfpt.com
515-331-2141
Nutri-Sport Monthly Newsletter and Monday Madness reminder
December 7, 2009 by Ryan Irwin · 4 Comments
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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.
Top 5 precontest myths and training update
November 13, 2009 by Ryan Irwin · Leave a Comment
It’s been 3 weeks since the NANBF Natural USA contest and my pro card victory and I’m still replaying the moment through my head! As my goal is to do my first pro show (IFPA Mr. Universe) in June, I am in growth mode, but going slowly to ensure I stay leaner and don’t have to overly diet for this competition. Came in today only a 1/2 pound over my stage weight and was at 5.8% bodyfat, so far so good! The picture below is from this morning.
Ryan Irwin 3 weeks post contest, 5.8% bodyfat
In my quest to compete at the NASA Nationals in January at Oklahoma, my strength levels have been steadily increasing. This week was the last week in my first 3 week cycle and I’m very pleased with the progress. We have been doing varying range of motions to continue to shock the body and attack the weak points. Below is a video of some deadlifts off 6″ blocks, which is right where my sticking point is. Squats are going great, as is bench too.
I have compiled a list of myths in regards to precontest prep that I thought I would share. When I work with my clients, it never fails that the locker room talk brings these up and others swear by them. Keep in mind, this is regarding those who are not using steroids or prohormones, but apply to most everyone.
Top 5 myths for precontest prep
5. Lift light for more definition: Wrong-lifting heavy weights stimulates muscle growth/retention, cardio & diet cuts the bodyfat. Wanna keep the muscle, keep the weights.
4. Stop taking creatine as it causes water retention: Creatine causes retention of fluid inside the muscle fibers, not underneith the skin. That keeps them hard and full, which is a good thing.
3. Do cardio on an empty stomach: Fasted state cardio has been shown in research studies to not increase the amount of fat utilized, but does lend itself to lose muscle tissue, not a good thing!
2. Don’t eat any carbs: This is a HUGE variable topic that really differs among individuals, but carbs are muscle sparing and you want to keep them as high as individually possible, gradually dropping them as needed.
1. Dehydrate/drastic carb deplete/carb load: This is a method that is supposed to draw water and carbs into the muscle fibers, make them hard and full. However, the timing is very difficult to hit dead-on and you do something extreme and you get an extreme reaction, often not what you want. A conservative approach is much more predictable. Muscle is 75-80% water, so when one dehydrates, what happens? Muscles flatten out and aren’t as full and hard. Most of the time when you hear someone is “holding water”, actually it is bodyfat and they didn’t diet long or hard enough.
These are just a handful of tidbits thought I would share! If you’re interested in competing in the Natural Iowa contest in May or just getting in the best shape of your life, come in and let’s chat so we can help provide direction. You bust your butt, so might as well make sure you’re doing it the most effective way possible.
Also, our next 9-week Bodysculpting course starts up in 2 weeks, if you’re interested, check it out!
Ryan Irwin
IFPA Natural Pro Bodybuilder
Nutri-Sport & Full Potential Training
9992 Swanson Blvd, Clive, IA 50325 515-331-2141, ryan@nutrisportfpt.com
Nutri-Sport Monthly Newsletter & Monday Madness reminder
October 30, 2009 by Ryan Irwin · 3 Comments
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Nutri-Sport | 9992 Swanson Blvd | Clive | IA | 50325
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Natural USA Contest results and summary!!
October 27, 2009 by Ryan Irwin · 5 Comments
After 17 weeks of dieting (since the beginning of July), my precontest preparations for the NANBF Natural USA finally got me to the day of the event! Below are details of the day and pictures, but to save you time, I ended up WINNING MY CLASS AND EARNING MY PRO CARD!!!
My wife, kids and I packed up the car and left Friday morning for IL. Got there around 4:30 and got right in after eating my afternoon meal of oatmeal and Elite 12 protein to take my polygraph (lie detector test) for banned substances (steroids, Rx diuretics, GH, prohormones, etc). After that, we got checked into the hotel and I went back to get my first spray tan application, then took my urine test. After all that, headed back and tried to get some sleep.
Of course woke up at 3 AM and couldn’t go back to sleep, so began my contest day preparations, got my food lined up and stuff packed. We got there at 7:30, had the competitors meeting and then prejudging started at 9:30. There was a great turnout, especially for bodybuilders! In the USA, there were 4 classes of men. Figure numbers were down a bit, so those of you in figure, look at this show for next year!
My class was going on around noon. There were 5 individuals in my class and since you had to place in the top 5 in a regional show to compete at the USA, all 5 were tough competition! One of them I had competed with at this same show 2 years prior where he placed ahead of me. As a competitor, you can’t get psyched out and worry about the others in your class. You need to go onstage, pose like you own it and let the judges make the decisions.
That is what I did. Went out there and nailed my posing!! Those posing sessions paid off as everyone said I looked very polished and not fatigued. The judges moved us around and I ended up in the middle for a while, which is always a good feeling. Towards the end, I got put on an end, but by that point I felt they were looking for other placements.
Long story short, went back to the hotel after prejudging, crashed and got regrouped for finals. Had people come up and tell me I looked great and that they thought it was mine, but I never let that get into my head as the judges look at everything and I don’t want to get over confident or set myself up for disappointment.
At about 10:00, they called our class up and I nailed my posing routine to the tune of Mortal Kombat (thanks to Joe Richards from Songsmythe Productions for cutting my music!) After the rest of the class did their routines, they called us out. Standing in the line up I was mentally ready to hear my name anywhere from 4th on up and just kept reminding myself that I looked my best ever (hit 4.5% bodyfat), which is always the goal (improving on my previous package), anything else was icing on the cake.
They started announcing placements for 5th and 4th, so far so good. Then when they announced 3rd to the guy that beat me 2 years ago, I started to think “is this really happening??” It was between me and another guy, who in the prejudging had a lot of people yelling his name and number, which means he was one of the favorites (or brought a fan club with him). Finally, they announced him as runner up and it hit me, I JUST WON MY PRO CARD!!!!!
After they announced the other class winners (and now new pros) they put the winners together for the overall comparisons. Of course, we’re all beaming at this point as we just won our pro cards, but they still want to get the overall champ. I started out on the end (being the short class winner), but I found myself again being moved to the middle! The judges drilled us throught the poses and I was feeling really good with how I was hitting them. In the end, the medium-tall class winner, Okechukwu Egungwu, won the overall, which is who I had picked (this man is amazing!) However, I learned later that I was only 1 point away from the overall title myself, which being competitive onstage with other new pros was a huge victory in itself!!
The moment was surreal and with the emotions, hard to put into words. Becoming a professional natural bodybuilder is a goal I set 17 years ago and to achieve it is just amazing. It still hasn’t fully sunk in yet, but every time I tell someone that knows the work I’ve put in, I get emotional.
I absolutely have to thank those that helped me realize this goal. First, my wonderful wife Mandee, who has put up with me all these years through the training, dieting and crankyness that comes with this sport. I do my best to try to not let it rule my life, but having her being so understanding and patient is invaluable!! I also want to thank everyone at Nutri-Sport, who stepped up and help me with making sure I got my training and meals in and for all their encouragement. Dr Tyler Molstre from True Life Chiropractic for not only his regular care and adjustments, but for helping me stay healthy (combining powerlifting and bodybuilding can take a toll if not careful), grounded and focused, IFPA Pro Layne Norton who was my coach and mentor over the last 2 years of off season and precontest work. I don’t care what sport or level you are at, having a coach pushing you past your normal limits is essential! Finally, to Cody Nour my training partner for being dedicated, reliable and pushing me in the gym, stepping up when my energy levels and intensity might not be where they needed to be (plus putting up with my attitude that last few weeks!) 
My next goals are to compete at the NASA Nationals on January 24th in Oklahoma and then I plan on making my pro bodybuilding debut in June at the IFPA Mr. Universe down south. Thank you again to EVERYONE for your support and encouragement!!!
Ryan Irwin, IFPA Pro Natural Bodybuilder
Ryan Irwin, Natural USA
Nutri-Sport & Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
www.nutrisportFPT.com
Contest prep update -3 days out!!
October 21, 2009 by Ryan Irwin · Leave a Comment
It is almost game time!!!! 3 days to go for the NANBF Natural USA in Chicago. As of this morning, I was 4.8% bodyfat according to the skin calipers, right where I want to be! Closer to home, this weekend is also the NANBF Best of the Midwest in Cedar Rapids if you want to go see what it’s all about. Also, the NASA Iowa Regionals powerlifting competition is in Des Moines. If you are a physique or strength athlete, lots of options to do this weekend!
This week is all about doing the final preperations to get things ready to go. Filling out, recharging and focusing. Posing routine is done, meals/food lined up and last minute details are done.
Last week was a tough week of training and was thrilled to not have lost and in fact gained strength in most of my lifts!! As the before/after pics show below, I have kept my lean muscle while dropping bodyfat. This week I have treated as a deload week and am excited to start back up next week with my powerlifting cycle for NASA nationals. I will take it slow as to not injure myself, but full steam ahead!! After 17 weeks of dieting, post contest is HIGHLY anabolic, so want to take full advantage of it!!
Besides continuing training, I am going to be adjusting my supplement stack. I will cycle off creatine for a month and cycle on the Grean Lean, which is a detox/digestive support. As I introduce foods back into my system, this will help my body make the adjustment, plus help keep from piling on extra bodyfat. I will also ween myself off the Bio Heat and Nitro Burn PM and CLA.
Ryan Irwin precontest before and after 17 weeks of precontest diet
Ryan Irwin before and after side chest
Ryan Irwin 3 days out
Supplement stack:
Ecogreen multi vitamin capsules
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
100% liquid egg whites
Nutri-Sport & Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
www.nutrisportFPT.com
