MMA Fighter Supplements

i get a lot of mail asking on what supplements to take and what i am personally taking..just showing what i take and a brief description of the products!!! AND IF YOU TAKE CREATINE TRY TO CONSUME AT LEAST A GALLON OF WATER A DAY TO PREVENT DEHYDRATION!!!

Duration : 0:9:50

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Technorati Tags: athlete, bcaa, black, bodybuilder, cellmass, creatine, glutamine, health, noxplode, protein, Puerto, reak, rican, vitamins

Get my latest progress at: http://bodyspace.bodybuilding.com/Christophela/ Its just a short series of progress pictures, first one being when i first started out when i was 19, from the second picture on they wer all took within the space of a year from 20-21! With alot of long breaks and lapses in between! but i think that it shows a gradual increase in size and then at the end the size drops in favor of a more toned look!

I really just made this video to show what i have achieved by using BSN products I do feel that they have helped get me wher i am now! and i intend to keep using them and to carry on working out! Thanks everyone! and good luck!

SUPPLEMENTS USED:
Cellmass
Truemass
Syntha 6
Lean dessert
Axis HT
NO xplode (only for a short period)
Flaxseed oil tabs
multivitamins
HOWEVER these only supplemented my diet i still ate alot of fish and meats with carbohydrates such as rice etc

Duration : 0:1:11

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Technorati Tags: Axis HT, bsn, cellmass, lean dessert, muscle, muscle progress, no, progress, results, Syntha-6, true mass, xplodeBSN

Meal Planning Exchange Lists

Newly expanded and updated meal planning exchange lists have been published by The American Dietetic ociation and the American Diabetes ociation. The meal planning exchanges are available through your registered dietitian or diabetes educator. While the basis for meal planning calculations remains the same, lists have been grouped to allow more flexibility in choosing foods. Many foods have been added to this revision, reflecting the interest in reduced fat food products, vegetarian food products, and fast foods. The booklet emphasizes the importance of label reading, and provides valuable label reading tips.

A greater variety of commonly consumed foods
Carbohydrate counts for each food
Portion weights in ounces
Reduced fat or fat-free foods
Vegetarian alternatives
Fast foods
Very lean meats
Saturated, polyunsaturated, and monounsaturated fats.
Meal planning lists added
Other Carbohydrates – provides meal planning exchange information for cakes, pies, puddings, etc. Foods from this list can be substituted for foods from the Starch, Fruit, or Milk lists. Some foods on the Other Carbohydrate Lists will also count as one or more fat choices.
Very Lean Meat and Meat Substitutes – provides meal planning information for types of poultry, fish, shellfish, game, cheese, and other meats and substitutes that contain 0 – 1 grams of fat and 35 calories per ounce. Cooked dried beans, peas, or lentils count as one very lean meat and one starch exchange.

Meal planning lists grouped

Carbohydrate Group – contains the Starch, Fruit, Milk, Other Carbohydrates, and Vegetable lists. This new grouping will allow for more convenient exchange among these meal planning lists, allowing more flexibility in choosing foods.
Meat and Meat Substitute Group – contains the Very Lean, Lean, Medium-fat, and High-fat meat and substitute lists. A greater variety of substitutes and leaner options are now available.
Fat Group – contains the Monounsaturated, Polyunsaturated, and Saturated Fats lists. The type of fat consumed can now be more carefully planned, and a wider variety of fats are listed.

SOURCE: American Diabetes ociation and American Dietetic ociation

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190 lb x 14 calories per lb of body weight = 2,660 calories OR 190 lb x 10 = 1900 calories BMR x .4 activity factor equals 2,660.
MEAL 1

2 STARCH 2 SLICES WHOLE WHEAT TOAST
2 MEAT 6 EGG WHITES HARD BOLIED
1 MILK 8 OZ. NONFAT SUGAR FREE YOGURT
1 FRUIT ½ GRAPEFRUIT
3 FAT 3 TSP MARGARINE

MEAL 2

5 STARCH True Mass (3 SCOOPS WITH WATER)
4 MEAT

MEAL 3

4 STARCH 2 CUPS PASTA SALAD (SHELLS)
3 MEAT 3 OZ. TUNA IN SPRING WATER (1 CAN)
1 MILK 1 OZ LOW FAT CHEESE SHREDDED
1 VEG 1 CUP GREEN & RED PEPPER & ONION
1 FRUIT 1 SMALL PEAR
FREE FAT FREE ITALIAN DRESSING

MEAL 4

1 STARCH N.O. XPLODE (2 SCOOPS WITH WATER)

MEAL 5

4 STARCH 1 CUP BROWN RICE
4 MEAT 4 OZ. CHICKEN PESTO (CHICKEN BREAST [SKINLESS THINLY SLICED])
2 VEG 1 CUP BROCCOLI

MEAL 6

2 STARCH Syntha 6 (2 scoops)
6 MEAT

BREAKDOWN M1 M2 M3 M4 M5 M6 TOTAL CARB PROTEIN FAT CALORIES

STARCH 2 5 4 1 4 2 18 270 g 54 g 18 g 1458
MEAT 2 4 3 0 4 6 19 0 g 133 g 19 g 703
FRUIT 1 0 1 0 0 0 2 30 g 0 g 0 g 120
VEG 0 0 1 0 2 0 3 15 g 0 g 0 g 60
MILK 1 0 1 0 0 0 2 24 g 16 g 2 g 178
FAT 3 0 0 0 0 0 3 0 g 0 g 15 g 135

Total: 339 g 203 g 54 g
Calories: 1356 812 g 486
Breakdown: 51% 31% 18%

Duration : 0:1:42

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Technorati Tags: bodybuilding, brewer, bsn, cellmass, coleman, exercise, fitness, lifting, muscles, no, ronnie, trey, truemass, weight, workout, xplode