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
“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:
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
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:
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!
Bring in this coupon & get 20% off your purchase of the Met-Rx Revolution or the Immunity Formula (not valid with other offers/discounts.) Good thru 8/31/10.
Get into the best shape of your life before the holidays!
It’s no secret that January is a big month for people to reevaluate where they are at and set new fitness goals. What we like to do is challenge people to set those goals now and hit them going into the holiday season!! Below are ways that we can help you do this.
This Monday, November 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 and save 50% on Karbo-Lyn (our preferred pre/post workout carbohydrate) when you buy a container of whey protein!!
We are also offering a special 4-week Bodysculpting session at noon beginning on Monday. Very limited on spots, but if you are interested, only $125!!! Our next regular session start Nov 30th. See more details/results below!
If you’re looking to get lean, check out the ripped stack that Ryan used to prepare for his big victory and winning his pro card (see coverage below).
New products, breaking news, contest results 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
Getting in 5-6 meals a day is critical for muscle mass growth/retention and to keep your metabolism running high. This can be a challenge in today’s hectic lifestyle schedule. Meal replacements are handy shakes that you can down in between breakfast/lunch or lunch/dinner to make sure your body has everything it needs. The new Solution 5 by Scivation is just such a product! This MRP has a timed release protein that will stick with you, good fats and fiber to keep you satisfied, plus all the other elements your body needs to function at it’s peak! Give it a try as a convenient way to hit your goals! Oh Yeah 8oz Ready-to-Drink The company that hit the market with their increditable Oh Yeah bars has done the same for drinks now too!! The Oh Yeah RTDs are a slow digesting protein with good fats and taste absolutely amazing!! They are comparable to Muscle Milk, only are lower in sugar and calories, plus we think taste even better! Now we not only carry them in the large 14oz size, but also in the 8oz size, which is great for smaller frames. We sell them individually or by the case and they come in: vanilla, chocolate, cookies & cream, banana and strawberry. Try a sample at Monday Madness! . New bar: Linney Mac Again, this month convenience is the focus, we have a new bar in that is fantastic!! Linney Mac bars are a different type of protein bar. The best way to describe these are almost like a rice crispy bar, with chocolate smothered over the top. Of course, these are high in protein and will keep you nourished much better than a regular treat would!! They come in large and small sizes depending on your frame and appetite. Give them a shot, or try a sample at Monday Madness! Tren and other prohormones First, we do carry Tren and other prohormones, but we do NOT push them or sell them lightly. These are strong and should be used with caution only by those who are at the appropriate level of training, age and conditioning. The government is cracking down on these substances and many have been discontinued by the manufacturer. If you are interested in these and would like unbiased information, please come in and see Ryan.
Training tip: Heavy/light As Ryan was training for the USA, he continued to progress in strength, which was a key in keeping his muscle mass while losing bodyfat. One of the principals he used was combining a blend of heavy and light exercises. Compound exercises are those involving two limbs (such as bench press, squats, deadlifts, rows, shoulder press). When performing these lifts, shoot for a heavier weight that stimulates strength and muscle growth, which would be in the 5-8 rep range. After starting out your workout with one of these basic exercises, finish the rest with more isolation exercises (such as DB flys, walking lunges, 1 arm rows, lateral raises) in the 8-12 rep range to stimulate growth. By doing both ranges, you will not only continue to progress in strength, but also in muscle tone. For more tips or a training program, come in and see one of our certified trainers.
Nutrition tip: Fiber is your friend This is something that we believe everyone knows but it sometimes help to be reminded. Fiber is something that you want in abundance in your diet for many reasons. It’s good for your health (especially for cholesterol and digestion) but it’s also good for your physique. By keeping your fiber content high, it slows down absorption and digestion of foods. This does two things. First, it keeps your blood sugar/insulin levels low, which is what you want to optimize fat loss. Second, by slowing digestion, you stay full longer, which allows you to stay satisfied in between meals which will be a great help in a calorie deficit diet. An easy way to do this is by adding psyllium husk powder to your foods and/or shakes. Of course, eating “brown” carbs or veggies in your meals is essential too. For more tips or a customized nutrition plan, come in and talk to Ryan.
Supplement tip: Fight “Flu” season While you know to eat healthy, wash your hands and to cover you mouth, another way to stay healthy is through proper supplementation. We recommend to stay healthy and keep your immune system in top shape the following: Multi-vitamin, vitamin C (500 mg), vitamin E (400 IU), Omega 3/6/9, and alpha lipoic acid. These are all high in anti-oxidants and ensure your body is cranking at 100%!
Recipe: Protein Pumpkin Pie This has been a favorite each year so we thought we would repost it. This makes 2 pies 8 oz fat free cream cheese, 2 Tbsp skim milk, tub of fat free cool whip, 2 low fat graham cracker crusts, 2 cups skim milk, 1 can pumpkin, 2 pkg jello fat/sugar free vanilla instant pudding, 2 scoops protein powder (we suggest quad pro or UMP), 1/4 tsp cinnamon, 1/8 tsp ginger
Mix cream cheese & 2 Tbsp milk in large bowl w/wire whisk until smooth. Stir in whipped topping, then spread on bottom of crusts. Pour 1 cup milk into bowl, add pumpkin, pudding mix, protein powder & spices, mix well. Spread this over cream cheese layer.
Refrigerate 4 hours or until set, garnish with whipped topping, You can either share the second pie with a friend or cut recipe in half.
Want more tips? Subscribe to our blog to get supplement, training and nutrition tips:
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
Just announced, special 4-week Bodysculpting workout session at noon! Only $125 and starting up on Monday next week (11/02)!! Space is very limited so sign up today!
Kurt lost 8lbs of bodyfat in the first 5 weeks. Todd gained 6.5lbs of muscle in the same time frame and maintained bodyfat levels. What do you want to accomplish in a month? Lose bodyfat or gain muscle? We can help!!
The next regular 9-week sessions begin on November 30th.
Give it a go or get some one-on-one training to shake up your routine!
Bodysculpting sessions start every 9 weeks. Workouts are on MWF and Sat. Class size is small (limit to 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.
One-on-one training available as well! If you want to get some individual attention, we offer that as well. Our many clients range from weight loss, weight gain, strength/balance, sport specific training among others. Times available are 5AM thru 7PM. Contact Daira, Tasha or Ryan to set up a free initial session/consultation.
New!!! At-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
Brandon Yilek after 16 weeks of one-on-on nutrition/training coaching and training. He got his bodyfat to 6.0% while retaining muscle mass and ended up winning his class and the overall at his first bodybuilding contest! Ryan formulated a diet, monitored him on a weekly basis and helped him dial it in for the contest. Brandon also came in for weekly training sessions to supplement the training program he did at his regular gym. Congrats Brandon, well done and well deserved!
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 earns his pro card in natural bodybuilding!!
After 17 years of consistent training, Ryan wins his pro card
In Chicago on 10/24, the NANBF Natural USA was held, which was a pro-qualifier. One has to qualify to compete in this contest, so it was a tough competition. After the dust settled, Ryan was declared the winner and the newest IFPA pro bodybuilder!! What made the difference? He attributes careful attention to his nutrition in the off season and powerlifting while training smart. For a complete summery and additional pictures, you can visit our blog here.
Congratulations are also in order for Nutri-Sport clients Brandon Yilek (mentioned above) for winning his first bodybuilding contest (his class and the overall!) Moriah Kouba won the beginner figure class and placed 3rd in a tough novice class. Vickie Williams competed in the Masters figure and felt she was at an all time best.
In the powerlifting realm, Team Nutri-Sport athlete Dan Connett competed at the NASA Iowa Regional meet and set a new American total record at 242! Joey Symonds did his first full meet and placed first in novice at 220. Congrats to both!!
Bring in this coupon and get 20% off your purchase of any whey protein during the month of November. (limit 1 per per customer, per month limit, not valid with other offers/discounts. Good thru 11/30/09.
On July 27th, the next 9 week Bodysculpting session begins! If you are looking for a way to shake up your workouts or are in a rut (or know someone who need to start working out), this program is it!
The workouts are 4 days per week (MWFS), focusing on weight training (free weights, cables and machines) for muscle/strength gains and cardio/abs (plyometrics/”boot-camp” style drills/equipment) focusing on increasing the metabolism and burning calories. This workout program is designed in such a way to help people keep/build muscle and lose the bodyfat!!
While people get amazing results, it’s not just a short-term 9-week “transformation” it’s a way to get you in a healthy lifestyle for good! Proper nutrition and lifestyle habits will be a focus and reinforced as well throughout the course. It’s not easy, but it works and is fun! Class size is limited to 8 and starts soon so stop in or call today to get your spot! Times are 5 AM, 6 AM and noon. We also have shower facilities to get you ready and off to work! Cost is $275 for 9 weeks, we only have a few spots open. Come in and inquire today!
In only 4 weeks on the current session:
Felicia has 5″ on her waist/hips and lost 4.3% bodyfat, with a total fat loss of 11.5lbs, while maintaining her muscle tissue!
Molly lost 4.6″ on her midsection, lost 4% bodyfat and losing 8.5lbs of bodyfat and kept her lean muscle mass!
Jason has gained almost a full inch on his arms and thighs. He has also dropped 2% bodyfat while increasing his size and strength!
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. 
