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Nutrition & Training Triage: Optimal vs. Practical vs. Ideal

January 9, 2013 by

Here’s the next episode of the UNCENSORED Podcasts Season 2.

Today’s topic: Nutrition & Training Triage: Optimal vs. Practical vs. Ideal

 

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What is the Optimal approach for nutrition & training? What is Practical? What is Ideal?

When it comes to nutrition & training advice, how do you sort and prioritize what’s best for you?

 

The medical term known as triage, means the determination of priorities for action in an emergency. However, this word is from a french origin and is also defined as the “action of assorting according to quality.”

Both of these definitions are applicable to John Barban’s & Brad Pilon’s discussion on defining what is optimal, practical, or at best Ideal.

With the rise of obesity it’s safe to say that an emergency is on our hands when it comes to our health and we must take action.  But what nutrition & training advice should we follow to attain optimal results?

The ever growing amount of new supplements coming to market only makes this task more daunting. From nutritional strategies consisting of: macro/micro nutrients, slow/fast proteins, and the highly controversial thoughts on meal timing, a person could become easily overwhelmed.

Things aren’t much better on the training side of the house as we are faced with a myriad of factors to take into account. Ranging from: Workout Intensity, Volume, length of actual workouts, and the rest/recovery period.

Why all these things may be optimal, are they ideal or even practical?

Today’s podcast will strive to analyze the ever moving target  known as optimal and provide you with ideal advice to build muscle within your lifestyle.

 

Panel of judges

Each nutrition & training expert has their own opinion on what is optimal. Whose advice is right or you?

In today’s UNCENSORED training, you will also discover:

  • Who you really are comparing yourself to
  • How to prevent goal hi-jacking when someone else’s optimal advice is presented to you
  • How Drugs and Genetics skew the curve of optimal
  • How to debunk a fitness claim  giving optimal device
  • Where Top Level Strength & Conditioning coaches get their training advice from
  • How research papers and marketing claims justify their nutrition & training advice to appear optimal for the masses
  • If optimal nutrition & training actually exists and what that actually looks like
  • Whether Hollywood has an influence on what is considered optimum
  • How to manage your ideal training schedule
  • How to focus on your specific results

 

IMMERSION Clients May Login and Download Podcast Here

Not an Adonis Index IMMERSION client? Click here to find out more… and hear a weird story too

Filed Under: body image, Goals, Muscle Building, Podcasts, Sage Advice, Uncensored Podcasts S02 Tagged With: , , , , , , , ,

The “Photo-Shoot Ready” Recipe: Four Key Ingredients Needed to Prepare your Contest Photo Submissions

August 10, 2012 by

The clock is ticking… The deadline for AT8 Contest Photo Submissions is rapidly approaching.

If you’re participating in the 12 week transformation contest, you’re putting the finishing touches on your “Final Look”.

If you’re in the 20 week transformation contest, you’re beginning to see the light at the end of the tunnel, stay the course.

For many contestants, this is the first workout program that you’ve followed consistently.  Thank you for your commitment to the Adonis Index Workout Systems and more importantly for your commitment to your own personal goals.

Win or lose, regardless of your contest placement, your transformation is a personal achievement and you should be very proud of your accomplishment.

All of your valiant efforts over this contest period stem from the synergistic combination of proper nutrition, strength training, and cardio.

One way to celebrate this achievement is by capturing some stunning images of your new & improved physique.

There are several tweaks or methods one can apply to enhance their overall appearance.

To keep things simple, yet effective I’ve chosen to focus on the top four ingredients of any “successful” fitness photo-shoot. So before you step in front of the camera, you can assure yourself that on command, you will be “Photo-Shoot Ready”.

The “Photo-Shoot” Ready Recipe: Four Key Ingredients to Prepare for your Contest Photo Submissions

 

1.    Conditioning: Shirt-On vs Shirt-Off? What’s the Difference?

 When it comes to conditioning, there are two different worlds we live in.

There is the “Shirt-On” world where most people reside and then there is the “Shirt-Off” world which is displayed on many a beach or magazine cover.

Neither world is bad but there are rules for living in both.

A person who has good conditioning will possess these three  features:  separation in the muscle groups, striations, and vascularity.  Unfortunately, in “Shirt-On” world it is is very difficult to tell the conditioning of a person because clothes cover the body.

A man who looks muscular “Shirt-On”  may not have the same conditioning as a man who  “Shirt-Off”  is ripped but not as impressive  in the same outfit.

In regards to this contest you will be judged by the rules & standards of  “Shirt-Off” world where conditioning is paramount.

As you’ve followed the AI programs, you have heard of the the term “Golden Ratio” or your body’s ideal  shoulder-to-waist (AI) ratio.  This transformation contest measures your starting and final AI-ratio to evaluate your progress over the 12 or 20 week period.

Nevertheless, here are a few suggestions to enhance your conditioning for your Contest Photos:

1. Mild Water Depletion: Sometimes your body retains water on the outer layer of your skin which can impact your conditioning. To help rid the body of excess water eat  foods such as asparagus and oatmeal or drink a low sugar green tea beverage 2-3 days prior to your photo-shoot for best results.

Additionally, take photos of yourself  in this state early in the morning as opposed to later in the day.

2. Fasted State: Intermittent fasting  has also been known to enhance conditioning.

Your skin is tighter  and muscle appear more defined as your body’s fat burning hormones are elevated.

To capture yourself  in the fasted state take photos first thing in the morning upon waking up.  If your following the “Eat Stop Eat” or the “The Reverse Taper Diet” regimen try planning your photo-shoot about 6-8 hours into your fasted state.

3. Carb-Loaded:  The “Carb-Loaded” state is the direct opposite  of being fasted.

However, they both create two very aesthetic looks which are ideal for a photo-shoot.  In the carb-loaded state you body resembles more of a full-muscular look which also helps to tighten your skin and improve vascularity.

To achieve the “carb-loaded” effect choose between one or two  of the following foods: honey (2 tablespoons), dark chocolate (4-6 squares), a peach (medium-size), or banana (medium-size) about 15-30 min prior to your photo-shoot and get your body pumped up with some simple exercises (i.e. push-ups, resistance band curls, etc.)

You still have a few days to experiment with what technique works best for you.  So take several photos in the various states and see which one’s turn out best.

2.    Posing: If you got it, make sure you show it…Properly!

Posing is the art of positioning your body in a specific way to present the best visual effect.

How you pose is very important.

In traditional bodybuilding competitions if a judge cannot see a certain part of your body they cannot judge it. Or even worse they will assume this area is under-developed.  We all have strengths and weaknesses in certain parts of our body.

Some muscles respond better to the training than others.

Posing is also a way to creatively display the parts of your body that are most flattering to your physique.

Practice, Practice, Practice! In front of a Mirror is preferred… Here is a “quick refresher” video of  the standard front, back and side shots that mimic your ‘before’ pictures and are required for the contest.

Remember “Pose Like the Pros!”

CLICK HERE TO WATCH POSING TUTORIAL VIDEO

3.    Tanning: The Icing or Glaze on the Cake

The use of tanners and oils will also  improve your final look.  It has been observed that the darker your skin, the more definition can be seen.

This is most evident in bodybuilding competitions when two competitors of different ethnic backgrounds appear equally dark but are of different skin tone.

You may already tan regularly but if you don’t, there are some “sun-less” alternatives to enhance definition  for example, body oils, spray tans, sunless tanners, etc.  It’s always best to begin with a moderate amount and increase from there.

Your Final Contest Photos are a composite of: Conditioning, Posing, Tanning, and Lighting. Capture your physique at its best!

4.    Photography & Lighting: Almost Live

Since this is an Online and not a “Live” competition your photos will be all the judges have to grade you on.

While a professional photo-shoot is not mandatory,  it’s very important to  select an area whether indoor or outdoor with ample amount of lighting.

If you decide to use extra lighting, the best results were achieved  from past contestants when the lighting was balanced on either side and were pointed upwards at a 45-degree angle.

A solid black or white backdrop is preferred for indoor photos to help eliminate distractions and keep the focus on your physique.

Feel free to be fun and creative in your outdoor poses.  The bottom line is  that you’ve worked hard on your physique and you want the camera to tell the “whole” story.

In conclusion, remember these Four Key Ingredients in order to become “Photo-Shoot Ready” on Command:

  1. Conditioning
  2. Posing
  3. Tanning
  4. Photography/Lighting

Very Respectfully,

Allen Elliott

Filed Under: body image, Contest, Goals, health, Identity, Sage Advice, Transformation Tagged With: , ,

5-Step Formula to Ensure You Get Ripped

July 27, 2012 by

Often the secret of an amazing body transformation is not in the ‘how-to’.  It’s in the ‘why-to’.

Although the ‘how-to’ is vitally important. A  powerful ‘why-to’  will carry you past all the obstacles that life throws in your way on a daily basis.

So, if you’re serious about getting the body of your dreams then you need to dig deep and find a reason for doing it that’s bigger than your ego. That will be your insurance policy for reaching your goals.

Staying strong for these guys is my deeper motivation for getting and keeping my Adonis Index.

By now, if you’ve been reading any of the articles on this site, you’ve probably gotten the message about how great the Adonis lifestyle can make you look. That is, if you get the system and actually use it.

You’ve seen the dozens of men from the ages of 18 to 60 who have had amazing transformations with jaw dropping results. And if that wasn’t enough, you’ve heard their inspiring podcast stories of how they often overcame huge obstacles to finally arrive at the body of their dreams.

Just seeing the transformations of these ordinary men into Greek  gods was enough to make many of us immediately order the program and then head to the gym. That, and the no BS approach of John Barban are what made me take action.

But I’m here to say: “Just wanting to look incredible is not a big enough reason to take you all the way to your goal”.

The desire to have a killer body is a strong emotional motivator. Who doesn’t want to have a body that is the envy of all their friends plus a powerful magnate to the opposite sex? That’s a no-brainer.

But most likely you will encounter traps and obstacles along your journey to a better body. And if you don’t have a bigger motivation than just looking good with your shirt off,  you’re gonna  fall off the wagon faster than a cowboy in a greased saddle.

So today we’re going to talk about how you can discover your deepest motivational force, while developing  a strategy to get around any obstacle that gets in your way.

The ‘Do It For Them’ Exercise

OK, get out paper and a pen, or open a new word document. No whining.

Just do it.

Next, make a list of all the people who would directly benefit from you getting stronger and healthier and happier.

Think about it for a while. This could be one of the most important things you do. So, turn off the music or anything else that’s making noise, and take some long deep breaths to quiet your mind chatter.

Step 1. The List

Think about the people that are closest to you. Write all their names down on your list. Put their names in a column on the left side of the page.

Take your time. The more complete your list is, the more reasons you’ll have to reach your goals.

Include people who may not even be in your life yet: your future spouse, future children or grand-children, even in-laws if you’re feeling generous.

Step 2. The Benefits

Then, to the right of each name, list all the ways that person will benefit from you being the happiest, healthiest, strongest, long living-est version of yourself.

This is where you need to dig the deepest. Imagine the difference you would make to the quality of their lives. Think about all the big and small things you could do for them, and all the ways you would inspire them to be the best they can be.

Here is picture of Gav (one of the guys in our Adonis Community). He is a big inspiration and a role model to his son.

Step 3. Show Me the Money

So, what is all this worth?

Assuming that regular exercise  adds several years to your life,  how much is an additional 7-10 years of life worth to you and your loved ones.¨?

I’m serious. Put a dollar value to all those benefits you are giving your family and friends. Benefits like more hugs, more smiles, more support, inspiration and guidance. A strong shoulder to lean on, and a strong hand to lift them up.

If it’s worth doing it has value. And if it has value you can measure it in dollars, pesos, euros, or rupees.

So, make a column on the right hand side of the page with the monetary value of the benefits your transformation would give to each person. And then add them up with a total at the bottom.

That total is your estimate of how much your transformation is worth to those that are closest and dearest to your heart.

Step 4. The Excuse Buster

Now you have a powerful document that can propel you past any obstacle that gets in your way or any excuse your mind might dream up.

But in order to work, you must review this list periodically so you’ll remember your true priorities. I recommend reading your list at least once every couple weeks or more often depending on what kind of challenges are going on in your life.

This will re-focus your mind on the bigger picture of why you are getting into great shape and the value you are creating to others when you do that.

It will also inspire you to get creative when obstacles pop up.

Step 5. Use the Adonis Forum

OK, you’ve made your list. You’ve uncovered your deepest, most potent reasons for attaining and maintaining your ideal body.

What more can you do to insure your success?

Two words: social support.

Hang out with hundreds of others who have the same goals, the same challenges and the same victories as you. Transformations have literally been made and saved because of advice and support given on the Adonis forum.

I have benefited greatly from it personally, and I haven’t found a friendlier, more respectful fitness community on the internet.

There is power in shared purpose, knowledge and experience.

Use it.

In Summary:

  • In order to get the body of your dreams, you’re going to need a bigger reason than just looking good naked, even though this is a pretty good one, it’s still not enough for most people to stick to the plan and actually achieve their goals
  • Finding your ‘why-to’ is the secret that will propel you past all obstacles and excuses
  • The ‘Do It For Them Exercise’. Make a complete list of all the people that would benefit from your transformation
  • Next to their names, list all the ways that person will benefit from a happier, healthier, stronger you
  • Show Me the Money: put a monetary value to each of those benefits and total it up
  • Review this document every two weeks or more often to keep your priorities straight
  • Make use of the social support in the Adonis forum to insure your continued success
  • And remember that failing to plan is planning to fail

Joe Weaver

Filed Under: Goals, Sage Advice Tagged With: , ,

Man Cave Etiquette & Managing the Adonis Effect at the Gym

June 29, 2012 by

“The frame of the cave leads to the frame of man.” -Stephen Gardiner

Entering The Man Cave

“The frame of the cave leads to the frame of man.” -Stephen Gardiner

Gymnasium. Fitness Center. Athletic Performance Complex.  These are a few of the many names that refer to my most frequently visited location besides home & work.   I personally prefer to call my training ground, the “Man Cave.”  Living in the digital age, apart from manual labor, it’s the closest we come to our ancestral roots of running, jumping, lifting, and exploring.  Although the “Man Caves” of today are more refined, its a place where you can come and relieve stress from being cooped up in the office or break away from the couch and TV. When I enter the domain of the “Man Cave” all is well with the world.

John Barban and myself recently got into the discussion of how different people conduct their workouts in the gym. Our brief chat prompted me to describe my experience of training and obstacles I’ve had to overcome.

First off… you should know there are all sorts of creatures in the “Man Cave” but no one wants to be the dreaded “Gym Guy.”  I’m sure he lurks wherever there are dumbbells to be dropped on the ground and machine plates to crash together like cymbals.

I’d like to share with you three concepts from “Man Cave Etiquette” that will ensure you become “Golden” and not “Gym Guy.” Remember, the “Man Cave” is a training ground that offers a place of refuge and not chaos.  A place where you can come to cast aside the cares of the world and focus on building a “Golden” you.

Three  Concepts for proper “Man Cave” Etiquette

Man Cave Etiquette

Man Cave Etiquette 101: Re-Rack Weights when Finished

1. Preparation is never Lost Time

As I prepare for photoshoots or competitions it’s important to  gameplan how I’m going to arrive at my ideal physique.  This is often times done in reverse.  Pre-Screening what workouts you will do for the week and then again the night before sets your mind on what you are trying to accomplish and brings you closer to achieving your goals.

You may have to adjust the order of the workouts to accomodate your schedule; which is fine, because the bottom line is that you complete them whether it was: good, bad, or ugly.  This concept will save you time and keep you on track during the workout because you KNOW what’s coming next.

2. Situational Awareness

It doesn’t matter which “Man Cave” you enter, they all have similar characteristics, there is a place for: dumbbells, machines, and bench/squat stations.  Upon entering, locate what equipment you will use for your workout that day.  If there is a back-up on certain things needed you may have to adjust.  If not, go ahead mark your territory in the “Man Cave”  where you will train. Rather it be with a towel, bottle, or your paper copy of the workout.  The AI workouts are designed to keep you in the same place for the duration of that particular module.

As for me, I purposely leave my FAT GRIPZ  on dumbbells or bar that I’m training with when performing a ‘Super’ or ‘X’ Set.   No one has ever taken them while I was briefly away; but it has peaked some interesting discussions…more on that later.

3. Staying the Course: Motivation to complete the workout

While desserts are typically not served in the “Man Cave” you can expect to find yourself eating some “Humble Pie” at any given workout.  There have been times where I’ve bitten off more than I can chew and I need to rest in order to attack the weights with a renewed vigor.

I keep a couple go-to Power Songs in my music playlist when times get tough.  Interestingly enough, despite all the grunting and groaning you hear in the “Man Cave” there is an alternative approach to getting past those sticking points and completing your workout.

I was eating some humble pie on a leg day and I noticed that the workout ended with the dreaded Bulgarian Split Squat.  At that very moment I laughed and thought the workout was insane; I was ready to pack it up and call it a day.   However, as soon as I laughed, I felt a wave, a rush of energy come over me that was enough motivation to finish the workout.

Since this time, I frequently laugh or chuckle to myself as a sort of power-up when I’m approaching a challenging part of the workout.  I’m sure there are many therapeutic benefits of laughter but I’d encourage you to try this technique during your next workout.

 Managing the Adonis Effect

The “ADONIS EFFECT” is a powerful subconscious effect your physical presence can have on all other people around you. | Fitness Shoot feat. FAT GRIPZ | Credits: Air Harp Photography

The “Adonis Effect” is a powerful subconscious effect your physical presence can have on all other people around you.  It appears most evident when your AI ratio is around 1.5 and up approaching a Golden 1.6. The shape and look of your body, coupled with the way you carry yourself, will immediately burn a lasting impression into the minds of everyone who encounters you on a daily basis.

At this point I fell it’s equally  important to talk about momentum.  This is a very powerful principle and a great compliment to the Adonis Effect.  By following the AI workouts consistently, you are putting the law of momentum to work for you.  Your training is focused and goal-oriented, which puts you in the elite category of  “Man Cave” dwellers.  Rest assured you will attract some attention.  While the Adonis Effect is a  flattering experience overall, you have to be careful that all of that extra attention doesn’t put the brakes on your momentum.

Case in point, the “Man Cave” is  where you actually develop and cultivate the Adonis Effect. However, if you have distractions and interruptions at the source of your development then your momentum is hindered from the very beginning.   You may be in the middle of your workout and someone may pay you a compliment or ask you a question.

Which brings me back to my comment earlier about FAT GRIPZ. While performing my AI workouts, several people ask me about them and what I’m doing…this simple “ice breaker” can lead into longer discussions.  I’d love to to tell the story of Adonis Index and FAT GRIPZ, but it’s neither the time nor the place to chat during your workout.  Its proper “Man Cave” etiquette to be polite and courteous to other individuals, however be careful not to enter a 5-minute conversation, for you risk losing your momentum.

In conclusion, these “Man Cave Etiquette” concepts will de-clutter the flow of  your workouts and maximize your training efforts.  Also, recognize that with great power comes great responsibility. The “Adonis Effect”  is completely within your control to manipulate and harness to your total advantage.  Remember to harness your momentum, always respect others and each visit  to the “Man Cave” should be a memorable experience.

Very Respectfully,

Allen Elliott

 

 

Filed Under: body image, Goals, Identity, Sage Advice Tagged With: ,

“State of the Adonis Union” Inaugural Address by Allen Elliott

April 27, 2012 by

“The State of The Adonis Union is getting stronger.  And we’ve come too far to turn back to the couch.” – Allen Elliott, Adonis Lifestyle Ambassador

My Adonis Lifestyle Journey began when I made the Watch List in Contest AT3. I received tremendous support from members of the AI/VI community to pursue my fitness endeavors. After winning the AT7 Open Level 2 Contest Category I'm inspired to support and motivate others to begin their own Adonis Lifestyle Journey.

Hello, my name is Allen Elliott and I’d like to share my “Adonis Lifestyle” Story with you. While stumbling upon the Adonis Index website over three years ago, I could’ve never imagined the incredible amount of success and personal satisfaction this system has provided for myself and my fitness endeavors. As an ex-athlete, I’d hear the horror stories’ of guys who started off in great shape only to be de-railed later in life & never recovering.  Now that training for performance was no longer a goal or requirement, I was desperately looking for direction.  I found the Adonis Index Systems  to be straightforward and applicable to anyone desiring to improve their overall “Look” as opposed to specific performance training.

After completing the First Week of Workouts, I took the plunge and never looked back.  Training exclusively with Adonis Index Systems, I have competed and placed with top honors in Natural Bodybuilding/ Men’s Physique Fitness Competitions, graced the runway in several prominent fashion shows, and have published work as a fitness model. Following the Adonis Lifestyle has given me unstoppable confidence to pursue my fitness goals with a relentless tenacity.

Allen Elliott | Fitness Model Comp Card || Credits: N3K Photo Studios | Bertron Anderson Photography | Michael Martin Photography

When John contacted me and asked if I would like to become a guest blogger on the site, I was deeply honored and graciously accepted his offer. My Goal while giving back to the Adonis Index Community is to: Supply, Train, and Build.

Supply–As a guest blogger, I will post helpful tips for contest preparation, provide insight on making the transition from an AI Contest to a “Live Show”, and share updates from my Journey in the World of Fitness Modeling.

Train–I’ll also be active in the AI forums to chat with members about training styles, body-part specialization within the AI system, and any other topics that may arise that I can help with.

Build–Preparing for the road ahead, John and myself are masterminding to bring you the next Adonis Index workout.  This advanced workout will show you how I prepare for Fitness Competitions and Model Photo-Shoots, Adonis Index Style.

As we carry forward the plans and programs to better help you achieve your fitness goals I’d like to remind you to enjoy your fitness journey, the results are worth the effort. Stay Tuned! The best is yet to come.

Allen Elliott

Filed Under: body image, Contest, Fat Loss, Featured Articles, Goals, Muscle Building, Podcasts, Reviews, Weekly Guide, Workout Design Tagged With: , , , , , , , , , , , , , , ,

Goal Hijacking and the Muscle Index

October 18, 2010 by

The Muscle Index

The Muscle Index

The Muscle Index

We talked about the Muscle Index last week and how it’s a better measure of true lean muscle mass gains.

My latest Muscle Index score is 33.4

So this is the relative number that goes with the look and shape I have right now. Anyone with a similar Muscle Index will likely have a similar look as I do (regardless of their height)

If you’re significantly more muscular than I am your number will be higher than this and if you’re less muscular or have significantly more bodyfat your number will be lower than this.

For me the Muscle Index is the best way to measure real progress towards building a lean muscular physique.

The Adonis index ratio is part of the Muscle Index and therefore having a good AI ratio is incorporated right into a good MI (Muscle Index).

The actual measurements of the muscle index are outlined in the manual which is now included in the base Adonis Index Workout system. I suggest reading this manual and following the strength testing procedure as indicated to come up with your true strength measurements.

This way you will have an accurate and comparable baseline to start charting your true lean muscle mass progress. I believe that the Muscle Index is the best way to measure real changes in muscle mass.

Goal Hijacking

If you are the type who regularly exercises you already know that it’s easy to lose track of where you are in the gym or at home. Bouncing from one workout to the next and trying new things is very common and it’s easy to get distracted from what your trying to do.

You’ve got to own your goals in the gym no matter what they are. I don’t care if you want to be bigger or leaner, or both, or want to run a marathon, or a triathlon or bench press 500lbs…you can even have multiple goals, some performance based and some based on the look and shape of your body.

Whatever it is be sure that you’re on target with the real goal as it is very easy to adopt a training idea or style as an identity that completely derails you from the original goal you had in the first place. This can happen with powerlifting, crossfitting, ‘functional training’, and many other styles of exercise. If you’re honest to goodness goal is just to bench press 400lbs no matter what it takes to do that, then that is great, but our program isn’t really going to help you with that…in fact most programs won’t, the real answer for that is years of powerlifting and likely some steroids.

If on the other hand your goal is to build a great looking lean muscular physique without drugs then we got something for you!

In today’s podcast we’ll talk about the Muscle Index and how to apply it and how to recognize when your goals might have become hijacked from you when you weren’t looking.

John

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Filed Under: Goals, Muscle Building, Podcasts Tagged With: , ,
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