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Nutri-Sport Nutrition Tip: BCAA’s spell recovery

April 10, 2012 by Ryan Irwin · Leave a Comment 

There are several benefits to using BCAA’s. One of more beneficial side effects, in our opinion, is how you can strategically use them to help with decreased muscle soreness. Now, this doesn’t mean that they’re not good for other things as well.  Studies have also shown that BCAA’s are involved with hypertrophy (growth) of the muscles and can provide significant protection against future muscle injuries.   New research has come out revealing that if meals spaced out 4-6 hours apart can keep your body in an anabolic state by sipping on/taking BCAA’s in between meals (but still take advantage of fat loss).   BCAA supplementation has grown in popularity in recent years by the use of both bodybuilders and athletes alike for the  benefit provided by these supplements.

Nutri-Sport Nutrition Tip: A PHAT tip on fats

February 2, 2012 by Ryan Irwin · Leave a Comment 

Most individuals are afraid of fats in their diet and are really missing out.  Fats are not only needed but do many different beneficial things.

As Ryan Irwin explains in the video below, fats can help with reducing hunger, keeps blood sugar stable, improve brain function and inflammation.  When we do nutrition coaching/meal planning, ensuring the right fats are included at the right times.  This is especially important for precontest diets and athletic performance.

Add fats into your meals (except for post workout recovery shakes for fast absorption) and make sure you get the essential fatty acids (like omega 3) in your day.

For these and other great carbohydrate and other supplement options, come visit either Nutri-Sport location to help get you by in a pinch next time!

For information on personal training or coaching, email: ryan@nutrisportFPT.com

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Nutri-Sport and Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
www.nutrisportfpt.com
515.331.2141

Nutri-Sport Altoona
1003 8th St SW, STE K in Altoona (next to Hairy’s Day Spa)
Altoona, IA 50009
515.266.2225

Contest prep update: 3 weeks out for IFPA Pro International

August 26, 2011 by Ryan Irwin · Leave a Comment 

Tomorrow marks 3 weeks out from the IFPA Pro International in Kansas City.  I am feeling right on track and have been extremely impressed with this contest prep!  As of now I am looking to come in 5-7lbs heavier than my last outing in just as good if not better condition.

Keys to this:

• Lifting heavy and hard (5-1 reps on compound exercises)
• Keeping carbs as high as possible
• NO FASTED STATE CARDIO
• Diet longer (18 weeks)
• Staying lean and focused in the off season

You can see my training log here but I am staying strong so I can be ready for the upcoming powerlifting season.  A key component for me to hit PRs this next season is to not get weaker now.  As of this AM I was 154.5 empty and I stepped onstage at 145 last year in July.

At 5 weeks out I added D-Aspartic Acid (a natural test booster) and HMB (recovery enhancer) as I grind through the last month of training.  At 4 weeks out I added Nitro Burn PM to further enhance fat loss, plus help with a deeper sleep for recovery.

There will be some very tough competition in the lightweight class, but I plan on going up and just looking my best!  Hope to have progress picks next week (been slacking on the pics cause too busy with everything else!) 

For information on contest prep coaching, email Ryan at: ryan@nutrisportfpt.com

Nutri-Sport and Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
www.nutrisportfpt.com
515.331.2141

Nutri-Sport East
4400 East University, Suite B (in the Lakeside Fitness building)
Pleasant Hill, IA 50327
515.266.2225
(soon to be at 1003 8th St SW, STE K in Altoona)

Precontest progress update: 7 weeks out IFPA Pro International

July 30, 2011 by Ryan Irwin · Leave a Comment 

I have not been doing a very good job at updating our blog with my precontest progress, but I assure you it has been in full swing!!  I began dieting 18 weeks out (happened to be the Monday after the Nutri-Sport Natural Iowa) and am currently 7 weeks out.  The IFPA Pro International contest is Sept 17th in Kansas City.  This is an IFPA natural pro bodybuilding contest that will have two if not three different weight classes.

Prep has been going great, if all comes in like I expect, I will be 5lbs heavier than my last contest, just as conditioned if not more so.  Additionally, strength has continued to be there as my powerlifting goals are right there next to my bodybuilding goals.  I am invited back to the 2012 Arnold Sports Festival in March of ’12 so I don’t want to lose a bunch of strength and start my powerlifting cycle weak.  We have been running 5/3/1 as you can see in my training log here.

Currently I am doing both sprint HIIT cardio and SS cardio.  I am still lifting heavy to retain muscle and relying on diet and cardio for bodyfat loss.

My supplement stack is as follows:  Creatine, beta alanine, L-Carnitine, Xtend (during), Casein, Scivation Whey, MCT oil, Bio Heat, Great Tea, CLA, ZMA, Arginine/Orthinine, antioxidants, multi, 7 keto, liquid egg whites, Novem/GPLC.  Fish oil, D-Aspartic Acid/Estracourt.

I started my off season about 170lbs and am currently about 158.  Last time I stepped on stage around 143/145 so hopefully I’m going to be about 150.  Below are my 18 week starting pick and my 8 week out pic.

Continuing to refeed higher carb days 2x per week for muscle retention and to keep metabolism ramped up.  Will add in Burn PM soon as well as HMB to help stay as anabolic as possible.

Thank you to everyone for their support!

Ryan

18 weeks out side chest

8 weeks out side chest

For information on customized meal planning/training or contest prep coaching, email: ryan@nutrisportfpt.com

Nutri-Sport and Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
www.nutrisportfpt.com
515.331.2141

Nutri-Sport East
4400 East University, Suite B (in the Lakeside Fitness building)
Pleasant Hill, IA 50327
515.266.2225

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

Nutri-Sport Monthly Newsletter & Monday Madness reminder

July 27, 2010 by Ryan Irwin · Leave a Comment 

The Nutri-Sport Full Potential Journal

IN THIS ISSUE Supplement/workout/nutrition tips Training programs Client results QUICK LINKS www.nutrisportfpt.com JOIN OUR LIST

Issue: #7 July/2010 “Results speak louder than actions or words,” can we agree on that?  This is the slogan on the back of our newest shirt and we think this is right on!  Check out the latest design, comes in either black T-shirts or black string tank tops: Nutri-Sport tshirt logo Our next 9-week round of Bodysculpting starts up on Monday on August 9th.   Check out the new video that goes through what our unique program is all about: Bodysculpting video Space is limited, inquire today! Next Monday, August 2nd is our Monthly Monday Madness, where you save 15% off our already great low prices. As always, we will be handing out samples and this is the day to stock up on whatever you need or try something new to shake up your supplement program with one of our proven stacks.  Read about our new products below. New products, breaking news and tips below (plus even a coupon) so read and feel free to pass on! Thank you again for your business and continuous referrals.  Remember, we give all new referred customers 15% off and you get a $10.00 store credit as a way to say thank you!  We are thrilled to be a part of your fitness lifestyle and truly enjoy fulfilling our passion of helping people reach their full potential! Nutri-Sport & Full Potential Training 9992 Swanson Blvd in Clive www.nutrisportFPT.com Workout/nutrition tips New sports nutrition products NMDA: Being able to increase hormone levels naturally and within safe levels without dangerous and temporary prohormones and steroids is obviously a very good thing.  For males looking to naturally increase their testosterone levels without the negative side effects, look to this scientifically proven amino acid based supplement for a boost to your current stack (see research study here). Immunity Formula: Not that this is cold/flu season, but boosting your immune system is never a bad idea.  Especially if you are putting additional stress on your body (like doing RABRAI or training for a competition).  This formula has a blend of different vitamins, minerals and herbal components that help give our body what it needs to stay healthy. OxyELITE Pro Here is the latest fat loss agent from USP labs.  We have received good feedback from our customers who have tried it and USP is a good company.  Here is more information if you want to give this product a try on your next leaning out cycle. Low sugar Trioplex cookies Trioplex has made an incredible line of bars, cookies and brownies.  Chef Jay has done it again, this time in creating a low sugar cookie!!  The new protein cookie only has 3 grams of sugar in a chocolate chip cookie, but hasn’t sacrificed the taste in the process.  With 15 grams of protein, this is a great snack at anytime of the day! Met-Rx Evolution We’ve discussed before how critical post workout nutrition is.  Here is a new product that has everything you want in a post workout formula.  By supplying 30 grams of protein, 23 grams of carbs, creatine and amino acids, you get what you need to grow and get stronger without a big whopping dose of carbs to gain bodyfat.  If you’re pressed for time, want to get/stay lean but optimize recovery, this is for you! Training tip: Get a few more at the end If you happen to be one of those individuals who train solo (or just want a bit more from your workout) this technique is for you.  On your last set of a given exercise, go to failure and when you can’t complete a full repetition, go into the stretched position.  From here, do 3-6 partial reps to get a little more stimulus on the muscle before you set the weights down.  Contact one of our certified trainers to help you come back quicker from an injury and not lose progress. Nutrition tip: Insulin/blood sugar control The primary goal of losing bodyfat is to create a calorie deficit.  However, in addition to that is to control your blood sugar and insulin levels.  Insulin is your “storage” hormone.  By increasing your blood sugar and raising insulin, you get out of fat burning mode at the least, or start storing fat.  By eating the proper foods and/or combinations, plus timing and supplementation, you can control your insulin naturally for healthy and consistent fat loss. For more information or a customized meal plan/coaching, contact Ryan, a certified sports nutrition specialist to set up an appointment. Supplement tip: Check your foundation Often times individuals get too wrapped up with what’s the newest, latest/greatest or what the other person in the gym is using.  However they skip the critical beginning and look at their foundation.  Anyone, no matter what their goals are, should have the fundamentals in place.  This consists of protein (either fast/slow/timed release depending on goals), multi-vitamin (appropriate to their age/goals) and essential fatty acids (omegas).  From there, one can branch off and get specific.  Come in and one of our experts can help you design a supplement program that meets your needs and fits your budget. Recipe: Casein Pudding pops This is an AMAZING recipe and perfect for summer!!  If you like Jell-o pudding pops, you gotta try this!!!  Slow digesting too, great for before bed or to curb your appetite (or sweet tooth) during the day. Take 1 scoop of casein and a 1/2 scoop of whey (we recommend chocolate).  Mix in a bowl and add enough water to make a little thinner than pudding (so it’s pourable).  Pour the protein into pudding pop molds, add a handle, and freeze overnight.  Once they are frozen, simply run under hot water to get them out of molds, and enjoy!!! Want more tips?  Subscribe to our blog to get supplement, training and nutrition tips: Blog entry: New study shows results for natural test booster Blog entry: Full Potential Training tip: Static pull ups Blog entry: Full Potential Training tip: Lying cable curls .. These are just a small handful of tips.  If you would like more or would like us to overhaul your nutrition and/or training program, contact us (515-331-2141) to set up an appointment to hit the ground running! Full Potential Training corner Personal Training/Nutrition/Coaching Clients Check out this recent success story and testimonial from Deanna: Success story Here’s a couple examples of results from our Bodysculpting program: Also, in her first month, Deanna has lost 15lbs off the scale, lowered her bodyfat by 7%, and lost inches (including 4″ off waist!) Since beginning, Bill has gone from 20% to 10% bodyfat, lost 8″ on his waist, and 32lbs off the scale. We are all about comprehensive and more individual training, focusing on you and your results.  It really is more like personal training than group fitness! Bodysculpting sessions start every 9 weeks.  Workouts are on M/W/F/S or on T/R/S.  Class size is small so they fill fast.  If you want to get in on the action, stop by soon to get your spot.  Cost is $299 on the 4 days per week slots, times are 5 or 6 AM and noon.  Besides killer workouts, good nutritional habits are reinforced with a focus on education and accountability.  See what makes this different than anything else around! **Next session (M/W/F/S) starts Monday, August 9th** One-on-one personal training available as well! Our staff of trainers are not only just certified, but also have college degrees in the field.  Our many clients range from weight loss, weight gain, strength/balance, sport specific training among others.  If you want to get out of a rut and train in a private setting, we can set up a program that works for your goals, schedule and budget.  Times available are 5AM thru 7PM.  Contact Daira, Tasha, David or Ryan to set up a free initial session/consultation. In-home training!! Perhaps you have a home gym and you want to get better (or some) use out of it, this is for you!!  We will come to you and train you on your equipment (plus bring a little of ours) to make sure you get a killer workout at home.  We can also help you design your home program so that you see results and stick with it. Want an edge on your training? Personal training (as low as $35 per session) Nutrition/Training programs Supplement programs Classes/small group Meal plan/coaching One-on-One nutrition and training planning/coaching If you are interested in getting into your all time best shape and reach your full potential, contact Ryan about one-on-one nutrition/training coaching today.  This is for ANYONE who wants to get in better shape, not just bodybuilders!  Ryan is a certified sports nutrition specialist and will create a custom meal plan based on you, your goals and lifestyle, then monitor and work with you on a weekly basis to make sure you hit your goals. Aquamassage This is an incredible way to get a quick, non-invasive, therapeutic massage.  What looks like a tanning bed is actually a chamber that has 40 high-pressure jets that go from your feet to your neck pulsating heated water.  You don’t get wet though and are fully dressed.  There is a sheath between you and the water, so you just lay there, relax and enjoy!  A great pick-me-up over lunch, after workouts, or as a maintenance in between intense deep tissue work.  Only $1.00 per minute it is a great way to treat yourself (or someone you know).  Swing in and try it out! Client Results Here are some of our recent clients we would like to brag up! Jen: In 8 weeks, she has lost over 14lbs and lost 4 inches in her waist and hips. Joe: In his first month of nutrition coaching, he has dropped 3.7% bodyfat, which equals a 4lb muscle gain and a 8.2lb fat loss.  His waist went down 2.25 inches, while his chest didn’t lose size and he gained in his arms. Budha: With one-on-one personal training, he has lost over 75lbs in 6 months and totally has changed his lifestyle. Luke: Training in our studio, Luke is down 22lbs in 4.5 months even with dealing with a knee injury. Heather: In her first month of nutrition coaching and personal training, she has lost almost 12lbs! Randy: Since January, Randy has been working with Nutri-Sport with his nutrition and training program.  In that time he has gained 16.4lbs, dropped his bodyfat from 11.1% to 9.2%.  He has gained almost 1.5″ in his chest and gained 1 5/8 in each thigh (which is his priority). Jessica: Hired us to help her get ready for her first figure competition.  She not only hit an all time best condition, but won her class and the overall in both contests! Points and dates: Monday Madness this coming Monday (August 2nd)!!  15% off regular shelf prices!! August 21st Iowa State Fair Bench press/Deadlift contest August 28th NANBF/IFPA Bluffs Classic & Pro Masters Cup Bodybuilding/Figure contest October 16th NANBF Best of the Midwest Physique & Strength Championships October 23rd NASA Iowa Regional Powerlifting meet Sincerely, Nutri-Sport& Full Potential Training Check out our website (www.nutrisportFPT.com) and look at the recent posts for videos, supplement and training tips! Link up to us at: Twitter http://www.twitter.com/NutriSport Myspace: www.myspace.com/nutrisport Face Book http://www.new.facebook.com Youtube: http://www.youtube.com/rirwin7 Blog -subscribe for weekly tips and videos: Most recent post

Forward email This email was sent to rirwin7@juno.com by ryan@nutrisportfpt.com. Update Profile/Email Address | Instant removal with SafeUnsubscribe™ | Privacy Policy. Email Marketing by Nutri-Sport | 9992 Swanson Blvd | Clive | IA | 50325

Research finds popular diets fail to address proper nutrition

June 11, 2010 by Ryan Irwin · Leave a Comment 

With the American population as a whole fighting obesity, plus with the popularity of reality TV shows like “The Biggest Loser”, main stream diet programs such as the Atkins and South Beach diet are commonly heard.

While there is no question that people have found success with these, there are some issues with such plans.  A recent study in the Journal of Intl Sports Nutrition discovered that these plans are deficient in micronutrients, which can lead to dangerous and debilitating diseases.  Read study here.

In addition to this, we feel that often these diets tend to be done in an aggressive manner, creating the “crash” diet scenario, which then leads often into a “yo-yo” pattern, as the individual has not learned healthy lifestyle habits but rather a temporary or quick fix (see client testimonial here).

With our nutrition coaching and meal plans, we work with our clients to make these lifestyle habits and eat healthy.  This is for long-term results, plus proper health and nourishment.  We spend a great deal of time digging into each individual to make a plan that is effective, yet fits into their lifestyle.  The plans also are food-based, with only the “foundational” supplements such as a multi-vitamin, essential fatty acids like fish oil and a good quality protein highly recommended.

If you or someone you know is looking to make a permanent change in their appearance and lifestyle, contact us so we can set up an appointment to chat and start the individualized coaching for permanent and healthy results!

Nutri-Sport & Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
515-331-2141
www.nutrisportfpt.com

Nutri-Sport Training tip: weight training for fat loss

April 13, 2010 by Ryan Irwin · Leave a Comment 

For weight loss, often people look to cardio for the answer in addition to restricting calories. While this is part of the solution, proper nutrition and weight training are important aspects as well.

In the video below, Ryan explains why weight training is not only important, but is essential to include in a fat loss program.

Along with a proper nutrition program, individuals will hit their goals much quicker, along with the benefits of weight training (increased strength, bone mass, etc).

For more information on our personal training options, nutrition programs or supplements, visit our website or contact us here.

Nutri-Sport & Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
www.nutrisportfpt.com

Nutri-Sport supplement tip: Glucomannan for fat loss

March 11, 2010 by Ryan Irwin · 2 Comments 

It’s all about digestion!  Well, there’s more to losing bodyfat than this, but one key factors is the rate at which your body digests food.

When on a calorie deficit food intake, you want to choose foods that are slow digesting for a few reasons.

• Lower blood sugar (which keeps insulin levels low, promotes fat loss)
• Satiety (feeling full verses hungry helps control appetite and splurges)
• Increase metabolism (by causing the body to “work” more to digest food, increases the calorie “expense” of that food)

To further increase this effect, one of the products we carry in our Ultimate Fat Loss System is Glucamannan.  Glucomannan is a supplement that is a water soluble polysaccharide dietary fiber that you simply take 20-30 minutes before a meal and it slows the rate of absorption, which will accomplish the points mentioned above, but also help you feel fuller quicker and help keep you from over-eating.

In the International Journal of Obesity, studies showed a 5.5 lb reduction and decrease in cholesterol in only 8 weeks.  What was even more impressive was that this was without a change in their diet or exercise program.  Besides the fat-loss and cholesterol lowering benefits of Glucomannan, it can also help with constipation.

Including Glucomannan in your supplement program, along with the rest of our Complete Fat Loss System, plus with one of our customized meal plans and an exercise program from our certified trainers will get/keep you going on the right path to reach your full potential!  It’s not about quick fixes, it’s about long term results and a healthy lifestyle!

Glucomannan

Nutri-Sport & Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
www.nutrisportfpt.com
515-331-2141

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!!

My training blog

Ryan Irwin
Nutri-Sport & Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
www.nutrisportfpt.com

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