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!
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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.

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!

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.

Ryan & Mandee Irwin
Nutri-Sport&
Full Potential Training