Posted By ProjectAD on June 24, 2019
I have had an influx of first timers taking the stage this year and I have been asked a ton of questions about reverse diet and off season. I wanted to touch base on some important transitional strategies for making off season enjoyable and plentiful.
First- my clients will have reverse plan in place coming off your show. I can’t stress how important this is. Post show your body becomes a sponge to absorb fat. The worst thing you can do is eat like it’s your last meal before the electric chair, and down right binge. I see it a lot. People back stage will have tupperwares full of cookies and donuts, a duffle of candy and crap. My rule is all post show food is in a restaurant. Don’t buy it. Once you leave the restaurant, it’s over. I have seen people gain 20 plus lbs in 7 days. Eyes almost shut from water retention. Not to mention the stress that puts on your heart. Stopping cardio and eating your face off is a recipe for disaster! Cardio is tapered and foos slowly
Is increased over 4-6 weeks.
Now I am not saying to not enjoy yourself. Nothing is more satisfying than your post show meal. But have a plan. Don’t eat to eat. Get what you love. Nachos with the table and a burger. And have or share a dessert. You will fill up easily and eyes will be bigger than your stomach. And drink tons of water.
My rule of thumb is enjoy Saturday evening. Enjoy breakfast out and a meal w your family. Drink lots of water. Move.
Monday it’s on your reverse plan. It starts out bumpy sometimes and that’s ok. But remember your goals for off season. We have discussed them. What you need to improve on. And we don’t want to cut our improvement season down bc you need to diet for 25 weeks.
I know a few of my clients have not done this and regretted it. Live and learn. I do all I can to keep this transition easy!
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Posted By ProjectAD on June 19, 2019
Structure plays a role in everything we do. In our careers, workouts, nutrition and overall goals. Without structure you could wonder all over the place and it could cause things to go inconsistent in the things you want to accomplish. When it comes to our health I describe structure as the 3 legged stool. The 3 legs stand for Nutrition, workouts and cardio. I call it a 3 legged stool because without one of the three legs that stool will tip over and fall down.
I always feel whether you’re getting ready for a event or just living every day life, structure with nutrition is always necessary. For me personally, if I didn’t stay on a regimen with my food intake I’d probably go to the store and buy everything in sight. Having a regimen whether I’m on or off prep always gives me a sight to keep in mind and it helps so I’m not bouncing around thinking about where or what I’m going to eat throughout the day. A game plan when it comes to your workouts and cardio is just as important because it’s helps to know how and what body part and movements you will execute prior to going to the gym. Without a plan, you could find yourself lost. Be sure to keep your rest periods between 60-90 seconds so you can keep your heart rate up which will keep your body in the fat burning zone.
Intensity is super important when it comes to your workouts and cardio so stay focused and train hard.
Posted By ProjectAD on June 18, 2019
It's a critical decision and Chris walks us through the thought process ...
Be part of it and #JoinTheHerd
Posted By ProjectAD on June 18, 2019
To anyone who competes and participates in any fitness related endeavour - bodybuilding, powerlifting, strongman, CrossFit, etc. I want you to think about the sport you compete in and all the time you put into it. The sacrifices, the physical battles and the mental ones as well.
Now I’m going to present you with a scenario and ask you a simple question...
Tomorrow morning you wake up, like Thanos and his army in Endgame, all platforms of social media have vanished. Every Facebook profile, Instagram, Twitter, Snapchat, YouTube channel, have been eliminated. Here’s my question:
If social media didn’t exist tomorrow would you still do what you did today?
If you couldn’t post every check in picture, top set, meals 1-200 every single day, would you still give the same effort?
I think social media as a whole is a great thing, it allows us to connect with people, share information, share our lives and overall spread motivation and encourage others. I also believe many people’s identities and motivation is now rooted in their social media platforms. Some are addicted to the validation they get from the people who like and comment on their posts. It happens over a period of time. At first most are genuine and innocent in what they post, they don’t have many followers or people seeing their content. Then the following grows, people begin to comment with praises and encouragements, suddenly we feel the need to have more of that no matter the cost our goals are no longer based upon our sport but based on how we can get more interaction on a post on social media. I believe this has caused many of the issues we see today in the powerlifting and bodybuilding world.
Before social media, no bodybuilder stayed contest lean year around, that was unheard of. And a powerlifter adding weight to their top set just for a video? Blasphemy.
Today we see fitness competitors who starve their body’s year around to maintain a look that’s acceptable for “the gram” with zero regard to their physiques progress but more importantly the tolls being that lean can take on your health. Bodybuilders were worried about taking the time to grow and only concerned with being stage lean where it counts, on stage. Not the Instagram Selfie Overall.
Powerlifters are constantly doing grinding singles and top sets that are 20lbs to heavy going off plan because doing 400 for one rep is way cooler than doing your programmed 315 for 4 sets of 5 right? We certainly didn’t see people doing backflip deadlifts, squatting on roller blades, or any of the other insanely dangerous and for the most part stupid antics we see today.
Is it tempting to go off plan? Yes, just two weeks ago I had 580x5 programmed for my top set of Deficit Deads, 580 meant I had to put 5 plates with a 35, 5, and 2.5lb plate, 585 would’ve meant I could put 6 plates on the bar. That 6 plates would’ve looked way cooler, but it wasn’t what the program called for. I know many people who would’ve added that 5lbs. Or even added 20lbs to make that 600 mark because it looks cool for the gram.
Last year during my prep I decided to test myself, I didn’t post a single thing for the 12 weeks leading into my show. I made a post after my show, and it just so happened that was the best I had ever looked. I wasn’t concerned with taking selfies during training, or worried about people commenting on my Physique getting in my head and making me question my coaches plan. I put my head down and did the work without validation from social media, and it was amazing.
I take a different approach to my social media now, I treat it as my own personal journal. I can go back and look at posts and compare them to we’re I am now. Not only from a physical state but also from a mental state. I can usually tell by how I wrote my caption where my head was mentally at that time.
I’ll never be the person who caters what I post to my “following” or go off of my plan to do something that might be cooler or get more likes. I’m going to post what I’m doing, how I’m feeling, and if people want to follow that and see my journey. That is awesome and perfectly fine by me.
I compete for myself and to be the best, not to be the best social media page. I challenge you to reflect on the relationship you have with your social media platforms and your plans. See how they line up and are you doing what’s cool in the moment for the gram, or what’s best in the long run for you goals?
Posted By ProjectAD on June 17, 2019
When working out there are some things you should consider and keep in mind to get the best results. A big mistake that many make is not having that mind to muscle connection to get the most during your workouts. This is probably the most important aspect while training. We’re putting the time and effort in so why not get the most out of it? Another thing to keep in mind while working out is your style of training. Change it up every now and then to keep your body guessing what you’re doing so you minimize your chances of plateauing.
Going through the motion of an exercise verses really concentrating on training a muscle group are two different things. I see people in the gym that are just swinging the weight around and not controlling it in either direction. Not only has that person done themselves no good but that is just asking for an injury. Reckless training is not going to get you anywhere. You’re not going to make the progress that you’re putting the time in for.
When you’re training a muscle you really need to concentrate on what that muscle is doing. I like to visualize the muscle elongating and contracting as hard as it possibly can, thinking about the blood that it’s pushing through with each rep. While doing so, I’m controlling the weight in both directions. You don’t want to just let go after contracting the muscle. If you’re catching yourself swinging the weight, I would suggest concentrating a little more during your extending phase.
There are many styles of training that work the muscle in a different way. I personally like to switch up my style of training with the slow and fast twitch muscle fibers. There are some exercises for example, a lat pull down, where I will try to be as explosive as I can during the concentric part of the exercise and during the eccentric phase I’ll do a three second count till I’m full extended. Then there are days where I’ll do a three second count till I’m fully contracted and then control the weight till I’m fully extended. I find training like this I am always connected with mind to muscle. If you have never tried something like that I suggest you try it.
It’s a good change up when you find yourself not as sore as you once were during those exercises. Again, there are many styles of training and ways to switch things up. Just do some research and find what you like best and what you respond to the most! I can guarantee though, simple mind to muscle concentration will make your workouts and results so much better.
Posted By ProjectAD on May 23, 2019
We’ve all heard it a million times.
“The road to success can be a lonely one”.
I believe this to be sometimes true, sometimes not. There are people in each one of our lives that genuinely want to see you succeed and then there are people who unfortunately don’t.
When you have great intentions for one another it surely helps to keep them close because having a support system is crucial when you take a path to conquering a goal.
There’s nothing wrong with being selfish at times for a goal you’re passionate about but I’m also a big believer in you’ll never have to feel selfish if you’re around the right people who understand and you mutually respect each other’s visions.
We are human. We all make mistakes, at times we self doubt ourselves and want to give up but this is where having a great support system comes in hand.
Surround yourself with those who want to see you succeed and if you’re passionate about succeeding don’t let anyone or anything get in the way or try to make you feel bad for pursuing a goal that’s important to you.
Never jeopardize your happiness to satisfy someone else.
Posted By ProjectAD on May 17, 2019
Discount codes, everyone has one now and every athlete or ambassador who has their own discount code makes sure they put it on every single post, in their Bio, on their car. At this point I’m just waiting for people to start getting the codes tattooed on them, that way when they take their selfies the code is automatically visible (product placement 101). When the discount code era first started, having a discount code was subjected to only the most elite athletes of their respective sport. Now all it takes is two opposable thumbs, a smart phone, and a social media platform and you’re qualified to be a part of any of the thousands of companies handing out discount codes like cheap candy at Halloween.
Now let me step off my soap box. Yes discount code madness is somewhat out of hand. I think the main purpose behind discount codes has been lost. In their true design discount codes were meant as an added incentive for an athlete’s friends and followers to support them and the brands they represented.
The ideal scenario goes something like this:
- An athlete starts using a companies’ products
- Athlete likes and believes in the products and the brand
- uses them for an extended period of time and begins recommending the products to other people simply because they work
- Athlete reaches out or the company notices the athlete and the two reach a mutual agreement of some form of ambassadorship or sponsoring.
- Athlete is given a discount code that he can share with others
- People use the athletes discount code because they believe in the athlete and want to support them
While that is the ideal scenario this is what happens now-
- Person wants to be popular
- Person has never competed in any form of competition in their “sport”
- Person finds every company willing to give them a free t-shirt and a pre workout and becomes one of their 10,000 brand ambassadors (whether they’ve used the products or not)
- Person now has found the most amazing company ever (that they didn’t know existed) and everyone should use their discount code because “gainzzz”
Yes, I am an athlete for Project AD, yes I have a discount code. Do I constantly promote my discount code? No. Do people still use my discount code? Yes. That’s because the people who support me know that I support AD and back everything that AD is and everything AD makes. I wasn’t an athlete with AD until this spring, but I’ve been promoting the brand for over 3 years because I wanted people to experience what true quality supplements were in an industry where below average or “good enough” is the standard. Not because I had any kickback or any personal gain, I think the products are worth their full price and the discount codes were just lucky to have.
People don’t use discount codes just because you have one, people use your discount code because they believe in what you’re doing. If I don’t believe in who you are or what you stand for the last thing I’m going to do is spend my hard earned money with a company that you’re affiliated with much less use your code. But if I support who you are and what you stand for then I will punch your code into that checkout box every time I make a purchase.
Take home message, stop pushing your discount code, when people support who you are they will support who you stand for/with.
Posted By ProjectAD on April 26, 2019
MATADOR AT IT AGAIN
I have every client check their fasted glucose with every check in simply to get a better perspective of whats going on internally. Just because your shredded or look good does not mean glucose levels will be within range. Because of that, I generally have my clients implement metformin or MATADOR depending on their goals, specific situation, access, etc. I wanted to share the below with you guys from a client of mine who is slowly in the process of bringing down his body fat levels from coming to me with a lot of excess body fat.
Fasted glucose: 108 mg/dl
I decided to do an experiment and test my glucose after fasted cardio and taking my Matador. It was 81 mg/dl. My take away here is that shit works LOL. I’m not the best at keeping Matador with me and always taking it with carbs. I’m obviously more motivated now to make it a priority. That’s a change I’ll be making immediately.
So once again MATADOR proves itself to do its job at lowering glucose levels! OBVIOUSLY a big thing to remember is losing body fat and optimizing your training/nutrition will be the most important variables in order to correct glucose levels. But add in a glucose disposal agent or insulin sensitizer to the mix can help your body better handle the glucose your already taking in.
Code “BFR25” at www.projectad.me #theprepcoach #beastfitnessradio
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MATADOR AT IT AGAIN I have every client check their fasted glucose with every check in simply to get a better perspective of whats going on internally. Just because your shredded or look good does not mean glucose levels will be within range. Because of that, I generally have my clients implement metformin or MATADOR depending on their goals, specific situation, access, etc. I wanted to share the below with you guys from a client of mine who is slowly in the process of bringing down his body fat levels from coming to me with a lot of excess body fat. …... Fasted glucose: 108 mg/dl I decided to do an experiment and test my glucose after fasted cardio and taking my Matador. It was 81 mg/dl. My take away here is that shit works LOL. I’m not the best at keeping Matador with me and always taking it with carbs. I’m obviously more motivated now to make it a priority. That’s a change I’ll be making immediately. …… So once again MATADOR proves itself to do its job at lowering glucose levels! OBVIOUSLY a big thing to remember is losing body fat and optimizing your training/nutrition will be the most important variables in order to correct glucose levels. But add in a glucose disposal agent or insulin sensitizer to the mix can help your body better handle the glucose your already taking in. …… Code “BFR25” at www.projectad.me #theprepcoach #beastfitnessradio
Posted By ProjectAD on April 17, 2019
Bodybuilder NAVY Vet RR & Team ProjectAD Farm athlete talks us through his thoughts on diet prep & timings in this excellent informative video piece.
Be part of it and #JoinTheHerd
Posted By ProjectAD on April 17, 2019
I started my transformation in 2015 when a trainer in my local gym offered to train me for free as long as I entered 'Body Powers Transformation Challenge' and followed his diet and training plan.
At this point in my life I had never ever lifted a single weight, and my diet was horrendous; often eating too little calories & then binging on the wrong types of food. My metabolism was shot to bits from years of constant yo-yo dieting. I had never done any kind of competition before in my life and although working with horses, I was relatively active, this was all very daunting for me, regardless of that I agreed...
The competition was to see who could transform their bodies the most in a 17 week period. In this time I lost over 4 stone and went on to win the competition.
Whilst I made a dramatic change in my appearance I often felt very weak, tiered and was hungry all the time.
My diet very strict for 17 weeks the only carb intake I had was 50g- 100g of complex carbs only. This was not a lifestyle change, or a long term diet, and once I went back to eating normally I noticed fat was re-appearing. I was still training hard and watching what I ate, however, was slowly putting on the lbs.
This is when my trainer introduced me to Project AD Shredabull. Now this is when the real transformation began.
I was dubious at first about taking a fat burner as I've never taken or tried anything like this and felt it was unnatural and no good for me. However, I decided to give them a go ... I took one a day in initially for 2 weeks at a time.
I noticed changes rapidly! Within two weeks I was noticing a significant amount of fat going from the areas of my body that I have always struggled to shift it from; my tummy and back.
Not only was I dropping fat, I was also building lean muscle. My energy levels where sky high and I felt amazing, I was no longer craving food or hungry all the time.
I cannot recommend this product enough. I continue to take it and live a normal lifestyle.
I train an hour a day 4-5 days a week and whilst I eat relatively healthy, I do love food and eat pretty much what I want, when I want. I no longer have to weigh my foods, calorie or macro count. Shredabull take care of this for me.
Like most women, especially in there 30s, I held fat on my tummy and back. No amount of diet or exercise ever worked in aiding me to target those areas, but Shredabull did.
My transformation pictures speak for themselves. So if you're looking to loose fat especially from stubborn areas, speed up your metabolism, suppress your appetite and feel full of energy then Shredabull is most definitely for you.
You can follow my journey on my instagram page - gym_girl_208
Posted By ProjectAD on April 16, 2019
I had already written a blog/article this month on something totally different. But driving home last night something hit me and I knew these were the words I needed to put on paper.
Yesterday in Orlando at the Europa Games in my first power lifting meet I’ve ever trained for WE totalled 1957 pounds. I say we because while I may have been the person with 700+ pounds on my back and in my hands I did that not because of myself but those who surround me. It’s so easy to get wrapped in our own efforts and accomplishments that we fail to realize that without those closest to us none of it is possible. No one does anything in strength sports alone. There is a group of immediate people who directly influenced what I am capable of and all in their own unique way.
My wife Hannah – She wasn’t there for any training sessions, never loaded or unloaded a single weight. But without her I never would have made it to the meet. There were nights were I may not get home until 12am because we had a five hour squat session and every time I had one of those late nights I came home to my food being cooked, my clothes being washed, and most of all someone to talk to about anything but training. While she may not have directly been a part of my training her taking the time to cook my food and wash my clothes gave me more time to sleep and recover which is paramount. Not to mention the mental aspect of agonizing over a training session that wasn’t the greatest, but If I ever had one of those sessions I knew I could come home and without having to say a word my wife could take my mind off of training so that it would no longer eat at me.
My Dad Joe - Every morning he would wake up an hour earlier just to make sure he turned on the heater inside our Garage gym where we train so that it would be perfectly warmed for our 5am training sessions on the crisp Georgia winter/spring mornings. That right there is MVP worthy because I can’t stand training in a cold gym; I’m a big baby I know. Every session my Dad was there to spot me, load my weight, and of course make sure I didn’t sandbag my accessory work. More than that was the mental clarity he gave me during some of my most difficult sessions. During one of my last bench sessions of the prep I was mentally having a terrible day, nothing was moving right and everything just sucked about the session up to that point, but in that moment my dad pulled me aside and knew exactly what to tell me in that moment. He didn’t scream or yell or curse, but he knew exactly what would connect for me in my head. It seemed to work because I hit a PR that session which ultimately led to me setting a Junior World record this weekend for bench.
My coach Steve Goggins - Mr. Steve programmed every session of my prep. He knew exactly what weights I needed to hit and when I needed to hit them. In this case it wasn’t a point of Mr. Steve trying to push me harder or heavier, the biggest thing he did for me was hold me back. As ironic as that sounds I’m the type of person who doesn’t know when to quit, I always want more in everything. To push myself to the absolute limit every session. Mr. Steve showed me when to hammer the gas and when to pull back and coast. It was hard for me to accept at first but once I gave in to it my strength sky rocketed, in four months I added 120lbs to my squat, and 130lbs to my deadlift.
I could sit here for an hour going on about what the people around me did to get me to the meet on Sunday, but my main point is this. I may have lifted the weight Sunday; the judges may have been looking at just me. But what the judges didn’t see is under that platform I was standing on the backs of all of the people who helped me in their own way, like my wife, my dad, my coach and so many more.
Posted By ProjectAD on April 16, 2019
I first did my first bodybuilding competition in 2008 at the lone star competition in Plano TX. I placed 3rd in novice and after that show I made the decision that bodybuilding was not for me. I hated the dieting, the cardio and at that time my mentality was not built for all the discipline and structure competing required.
As time went on I continued to lift and just enjoyed being the strong powerful guy in the gym. I enjoyed eating whatever, whenever and going to the gym and lifting as heavy as I could each workout. At this point in my life I didn’t have any specific goals or drive. I was working a corporate 8-5 job and started a family with my first born son.
The first day after my son was born, I found out the next day that he needed open heart surgery due to a condition called hypo plastic left heart syndrome. Therefore the next day he had surgery and made a full recovery. Months down the road he started to have complications at 7 months and unfortunately spent the last few months of his life fighting until on December 17, he passed away.
After the funeral I was full of confusion and anger. I remember to this day that my family member walked up to me and said, “Look at me, everyone is watching you now. They will wait to see if you’re going to use this tragedy as motivation to better yourself or if it’ll bring you down to rock bottom.”
One week later I went to the gym, hired a trainer and won my first overall bodybuilding competition at the Ronnie Coleman classic. Months later I won the super heavyweight Texas state championship. I went on to do North Americans where I placed 9th in supers. My goal was to become pro and it finally took place after years of dedication and hard work.
My overall message is that things will happen that we cannot control. It is up to you on if you will stress and let it overcome you or if you’ll overcome the unfortunate situation.
Bodybuilding allowed me to release my emotions in a positive way and in the process I’ve been able to network with some great individuals and grow within the sport. Whether it’s lifting, reading, sports or etc, when unfortunate things happen, use it. Use it to push you thru hardships and I’ll guarantee you that not only will people will respect you more but you’ll be proud of yourself for turning a negative into a positive.
Posted By ProjectAD on April 1, 2019
Certified Life Empowerment Coach, Stephanie has a background in Marketing Research, Sales, and Brand Consulting.
Steph Mentors Clients To Thrive in Life, Business & Fitness
Steph has the AD Gene - Do You?
Be part of it and #JoinTheHerd
Posted By ProjectAD on March 28, 2019
You know those months of discipline, hard work, and dedication you give to a show? All the events with friends and family that you pass up or are not there mentally because you have one thing on your mind, looking your best for a show. You get into such a routine and everything is scheduled right down to the minute. You have everything planned for your days to come and how they’re going to go. Well, what are you going to do when your show is over? When you step off stage with a trophy and go enjoy that meal that you’ve been waiting months for, that’s when the reality of your show being over hits.
Everyone copes with post show blues differently. Is there really a right or wrong way of dealing with this? In my opinion, I think it depends on the person and their life goals. If competing for years to come and you’re serious about the sport, I think post show is easier. For those people who competed just to trying the sport out and doing it to prove to themselves that they can do it, I think it’s a little more difficult.
If you’re competing for the first time and you don’t plan to compete seriously… good luck! This will probably be one of the hardest things to learn how to overcome. If you thought the prep was rough, prepare yourself for the real challenge. My advice is to work with your coach for a couple months post show to get back to a maintainable you. What I mean by “maintainable you” is to get to a point where you have control of your urge to binge on the unnecessary foods, you’re happy with where you are not only physically but mentally. If you’re doing this on your own, please, do some research and mentally prepare yourself.
If you’re going to do your own reverse diet, I recommend you ease back into other foods slowly. Don’t go crazy and think you’re off the hook and can eat whatever you want. You want to make sure you’re being safe because you’re very vulnerable at this point and you can develop health issues if you’re not careful enough. Keep in mind that you’ve done a lot of work that you don’t want to just throw away for the temporary taste of whatever you may fancy.
Reverse dieting isn’t necessarily the most difficult part in my opinion. The mental aspect is what can mess you up the most. You’ve seen yourself at your best and you’re always going to compare yourself to that. There is a happy medium with body fat percentage and everyone has their own number that they’re comfortable at. If you catch yourself yo-yo dieting, please get with a good coach. Things such as eating disorders may start to develop and that’s not something you don’t want to go through.
For the athletes who plan to compete for years to come, the fun begins after a show. That’s the time where you get to grow and make yourself better. You are never truly “off season” you’re always working.
Posted By ProjectAD on March 19, 2019
Almost three and a half years ago I set foot on a bodybuilding stage for the first time. After that first show I was hooked and moving forward building as much muscle mass as possible was the goal, like every other person.
In that quest I avoided traditional bench press because it didn’t build the chest and it would rip my pecs off the bone. Barbell Squats had to be replaced with hack squats and leg presses because I needed to isolate the quad or hamstring. Of course deadlifts were out of the question because that would blow my waist out. At least I was brought to believe those things listening to modern day bodybuilding “logic”. And I built a respectable amount of muscle mass doing that, but as I progressed I slowly started to incorporate bench press, barbell squats, and then eventually I defied all odds and did deadlifts, and my waist didn’t grow, shocker right? After a few months of slowly bringing the “big three consistently into my training I decided on a whim to enter my first powerlifting meet. On meet day apart from all the junk food everyone was eating the most noticeable thing was the biggest squatters had the biggest legs, the biggest benchers had the biggest chests, and yep you guessed it, the best deadlifters had enormous and developed backs.
Before that meet my focus in training was going semi heavy in the 8-12 rep range and getting a good pump. Because going below five reps doesn’t build muscle right?
After the meet I decided to venture into powerlifting on a more serious and focused approach to see how strong I could truly get. In my mind I had already accepted that the time I planned to spend powerlifting I wouldn’t be building much muscle considering the movements I would be doing were all based on getting maximally strong and I was okay with that. Since that decision my training has been strength focused, compound lifts in the 3-5 rep range, followed by an secondary compound lift (rack pulls for deadlifts, pause squats for squat, close grip for bench). Then 4-8 sets of true accessory work, let extensions, dumbbell rows, cable flys, lateral raises, etc. My diet hasn’t changed in structure although I’m eating more calories. Yet something interesting has happened, I’m growing muscle as fast as I ever have in my life. My back is the thickest it’s ever been. My chest the fullest and roundest it’s ever been. And my hamstrings and glutes are growing. More than growing and getting bigger, I’m the strongest I’ve ever been in life. I’m squatting in the 700’s, benching in the mid 500’s and deadlifting in the 700 range. More weight than I’ve ever moved in the lowest rep range I’ve ever trained with the least amount of volume I’ve ever done and growing the most muscle I ever have, I don’t call that coincidence. The difference in training in this rep range as opposed to the average gym bro who does 1-5 rep sets is my form and technique is perfected. There’s no bouncing the bar off my chest on bench, or dropping the bar on deadlifts or squatting high. Form is never compromised.
There are so many other things I’ve taken away from powerlifting these past months that every bodybuilder can benefit from but I’ll save those for another day as that’s a deep subject I want to really elaborate on. But the biggest takeaway I have is don’t be scared to get as strong as you possibly can. If your form is perfect and your technique is dialled in the risk of injury is minimal. If you push your body to be as maximally strong as possible while maintaining your accessory movements and dialling in your nutrition you will grow muscle. And at the end of the day who doesn’t like being crazy strong.
Posted By ProjectAD on March 18, 2019
AD Farm Athlete, NPC Bodybuilder NAVY Vet, Chris Waite shows us around his Gym Bag Essentials.
Posted By ProjectAD on March 6, 2019
ProjectAD has been on my radar since years ago when Frank, Vice President, turned me on to ProjectAD. I remember telling him I was having a hard time getting all my meals in because I was prepping for my pro show and my food intake was very high. Frank introduced ProjectAD Ravenous to me because it stimulates your body’s hunger hormones and helps break down food more efficiently, which in return, helps eating consistently throughout the day A LOT EASIER! After a week of trying Ravenous I noticed a night and day difference in my metabolism and it also helped overall digestion with the protein and carbs.
After trying and seeing how effective this product was, I became interested in getting my hands on what else the ProjectAD line had to offer. Days later I went out and purchased majority of the line and noticed a night and day difference in how my body was feeling.
I noticed how powerful the Aminotaur BCAAs were the first day I took them. I noticed improved endurance and strength throughout my workouts and also better recovery between sets. It’s packed with all the right ingredients, 11.5 amino acids per serving and I can tell the difference when I don’t take them so now I make sure I don’t leave home without them.
When I mention Shredabull to people, their eyes light up because majority I have told already take it or now take it. Saying Shredabull is strong is an understatement. It’s highly effective and it’s the best fat burner on the market. I’m not a morning person and I like to do fasted cardio throughout the week. I have a ten min commute from my place to the gym. Once I leave my place I’ll take 1 Shredabull and by the time I’m pulling in the parking lot I’m actually feeling great about going in and dominating some cardio. Cardio sessions are insane with Shredabull and I get the same energy and effectiveness every time I take it. And get this... it doesn’t make me crash hrs later!
This guy is literally my savior for my body and I owe a lot to it since it’s helped out tremendously with my metabolism. Being an Open Pro Bodybuilder, eating a lot comes with the territory. Ravenous is the best appetite enhancement and digestive aid on the market. Before Ravenous I remember having breakfast and not being hungry again for 4-5 hrs. My plan consists of me eating every 2.5-3. Taking Ravenous before my meals now helps break down my food more efficiently and therefore enhances nutrient partitioning in the process. I’m able to eat more calories, more consistently throughout the day. We all know, no matter what type of athlete you are, if you want to build muscle, you have to eat! Use Matador & Ravenous to make that process easier!
How many people like to enhance nutrient absorption each meal and minimize fat gain? If you answered yes, take Matador prior to any high carb meal because it does just that! It’s especially effective for those who are sensitive to carbohydrates during fat loss programs. Matador is a ultimate glucose disposal agent that drives nutrients into the muscle for extreme growth and away from unwanted fat storage.
AD HEART + And AD LIVER PLUS+
By taking the heart and liver plus my blood work has been at a all time best. I don’t know where to start with these guys. AD HEART + is the most comprehensive formula for safe guarding the body’s well being in regards to the body’s cardiovascular system. It improves blood flow and cleanses the body of harmful substances.
AD LIVER+ is a liver detoxification that does EVERYTHING that a liver detox should do. It helps break down nutrients, fats, amino acids and supports optimal hormone imbalance.
Prior to taking these guys I was taking 10-15 pills a day of great antioxidants/vitamins. Combining the ad heart and liver plus has minimized the vitamin intake because everything you need is packed into a serving of each products.
I am passionate about these ProjectAD because every product I take with my regimen has made my health, growth and workouts advance tremendously. I take pride in staying behind ProjectAD because we take no shortcuts and quality is everything.
Posted By ProjectAD on February 26, 2019
This was my life ...
The farm, the country, me walking alone, the open space and fields. Everybody said ...
"That I couldn't do what I envisaged doing."
Now 10 years later; I'm running a successful supplement company 'ProjectAD' one of the fastest growing companies and well-respected within this industry.
I earned the nickname The HOBO CEO - from living on the road, hotels, in cars, sleeping on grass verges when there's no room in the car.
The ten years have not been easy.
People may see the success at the end but they don't share the journey.
So I've learned a lot; there's been a lot of bumps in the road.
I always had one clear vision...
And it was to provide something that people started out on the journey. We're part of a support network. To avoid some of the pitfalls I came across. A support network that contained when times are hard. And that's what's leading us to now today.
Inception. Now I don't have to walk alone...
And neither do you. It's time for you to walk your journey. We dig deep. We do it by lessons. We simply make them.
AD FARM is a place to chase your dream.
To gain industry experience. To build your personal legacy. To stand out from the crowd.
If a kid from a farm can do it. Then so can you. This time in chasing your dreams.
Be part of it and #JoinTheHerd
Posted By ProjectAD on December 11, 2018
As a sports supplement company, athletes and influencers reach out daily regarding sponsorship opportunities.
There are some inquiries that stand out more than others...and most of the time it has nothing to do with the amount of followers a person has.
If you are looking to inquire about a sponsorship opportunity, there are a few things that could do that can easily bring you to the top of anyone’s list!
Here are 7 tips when reaching out to a company regarding sponsorship opportunities.
- Making sure that you’re reaching out in a professional manner is very important. Proof read your emails! One liner’s aren’t going to get you anywhere. “Hey are you guys looking for athletes?“
- Include pictures and a short bio. Let the company know where you plan on going with in your respective industry and how that ties into the brand.
- What’s also helpful is sharing with the company that you are reaching out to your social media analytics. Meaning, your audience that currently engages with you.
- If you have a YouTube channel, blog, and or have video\photography skills, share pieces of your content. In doing so, you are allowing the company to see your skill set and the type of value that you could possibly bring to the company.
- Show the company but you are already using their products. Every company wants an organic relationship to happen.
- When posting about the company make sure to tag them in it. You would be surprised who is watching their social media.
- Along with posting on your own social media and tagging the company, I would recommend engaging with the company on their social media platforms. Comment, like, share!
We hope that these tips helped out and allowed you to see it from a companies point of view!
Every company wants people who really care about the brand, can articulate properly, and are making the effort to market themselves correctly.
Remember, every relationship personal or business, is a two way street, showcase what you can bring to the table!
Posted By ProjectAD on October 22, 2018
The squat is a lift that divides opinion like no other. But for those who perform it, just how low should you go?
As a full body, compound movement, it’s difficult to dispute the effectiveness and results harnessed from the squat.
Performed correctly, it taxes the quadriceps, hamstrings, glutes, adductors, lower and even upper back more intensely than any other exercise apart from maybe the deadlift.
But you already know that - and that’s not why you’re reading this article. Instead, you want to know just how low you should go on a squat.
The Quadriceps Misconception
The biggest lie told about the barbell back squat is that it’s a quadriceps-focused movement. Nothing could be further from the truth.
If your form is correct and you sit back and drive the knees out, pushing up through the hips, then the barbell squat taxes the posterior chain in a similar way to the conventional deadlift.
And while front squats may place additional emphasis on the quadriceps muscles, they still tax the posterior chain heavily as well.
Whichever way you cut it, there is no denying that any variation of the squat requires strong and healthy hamstrings, glutes and a lower back.
To Parallel or Beyond?
Whether you squat to parallel or lower (ass-to-grass) typically depends on your overall flexibility and level of mobility.
Many bodybuilders have historically focused on limiting their range of motion to parallel, while other athletic endeavours (Crossfit, Olympic Lifting, etc.) tend to favour a deeper variation of the squat.
What is undeniable is that breaking parallel involves more glute, hamstring and adductor recruitment than a parallel squat, which may be where the myth comes in that parallel squats isolate the quadriceps.
If you want more bang for your buck, then common sense dictates you’ll want to squat below parallel to maximise muscle recruitment.
How to Overcome Flexibility & Mobility Issues
A perhaps more pertinent question may be: are we healthy enough to squat?
As a population, the majority of us now spend considerable times behind desks, hunched over in positions that exacerbate kyphosis (rounding of the thoracic spine) and inactive glutes.
This puts you in a vulnerable position for any variation of the squat, and make it particularly difficult to get below parallel when performing the movement.
If this sounds like you, then you need to emphasise the following corrective movement procedures at the beginning of every leg day, and preferably at home too each day:
- Foam rolling the thoracic spine and glutes/hamstrings/IT bands
- Increasing hip mobility
- Dynamic stretching
Performing these on a consistent basis can help to groove the movement pattern back into your body, allowing you to squat deeper and utilising the stretch reflex at the bottom of the movement more effectively.
Remember, most injuries occur as the body is forced through a range of motion it hasn’t got the capacity to be in. If you find yourself in this position, then you need to take concrete steps to rectify your limitations.
Squatting below parallel recruits more muscle fibers and is arguably safer on the knees than a parallel squat. It’s not necessary to sink all the way down so your butt touches the floor, but going into the stretch reflex can improve muscular development and empower your posterior chain.
If you can’t get into the position, then focus on mobility regimes and dynamic stretching to help you along the way.
Posted By ProjectAD on September 27, 2018
The complete guide on cycling Project AD’s world class range, compiling the most common questions we get asked from our loyal customers.
Given that AminoTaur is an amino acid formula without any hormone-influencing ingredients, there is absolutely no need to cycle the product and it can be used continuously by everyone without adverse side-effects.
Bulldoze doesn’t just positively influence sleep, it promotes a cascade of hormones that enhance growth hormone and overall recovery levels.
Any sleep formula needs to be cycled effectively in order to note promote dependency on the formula. We recommend no longer than 6 weeks on Bulldoze at a time, preferably followed by a 4 week break.
Alternatively, many of our customers have found success using Bulldoze Mon-Fri, with a break on the weekends where they are able to sleep and relax more easily due to lack of work commitments. If this fits into your schedule, this will allow long-term use without adverse side-effects.
As a natural diuretic, we advise a degree of caution when using H2O Remoove for prolonged periods of time. The maximum dosage is three capsules, 3 X daily in the build-up to a competition. However, after this, we recommend stopping all supplementation for at least 5 days.
Since H2O Remoove is designed to be used in cycles specifically around contest times or preparation for vacations/photoshoots, there is no need for prolonged, long-term usage.
There is no necessity to cycle off Matador. However, as we mentioned in the Matador Diet article, many individuals like to use the product periodically, manipulating the dosage at certain times of the day.
As a rule of thumb: use nutrient partitioners for 8 weeks on and 4 weeks off to maintain maximum effectiveness and keep the body receptive to their effectiveness.
As NitrOX is specifically designed as a pre-workout without stimulants, there is no necessity to cycle off the formula. It can also be stacked alongside AminoTaur & Raging Full for maximum effectiveness and synergistic effects. Just consume it solely on training days and you’re good to go.
What is said above for NitrOX could be replicated here without any additional information. Raging Full is solely a pre/intra-workout based formula that doesn’t need to be cycled off at any stage.
Commonly misinterpreted as purely an appetite-enhancement aid, many forget to take into account Ravenous’s powerful gut-health promoting properties. As such, consistent supplementation of the product promotes overall digestibility.
However, not everybody wants their appetite increased indefinitely. And to maintain the effectiveness of the appetite-promoting properties of Ravenous, cycling off every 8 weeks for a 4 week period makes logical sense to prolong its effectiveness. The gut-health promoting properties can be effectively replaced by supplementing with Grazed.
The beast itself needs no introduction, but the world’s most powerful fat burner does come with some strong recommendations from our team.
Shredabull Untamed is a stimulant, and as such, needs periods where you discontinue usage. Some people have opted for 4 weeks on and the same period off, and it’s something we also recommend adhering to if you’re tolerant to stimulants.
Those who are hardcore enough to stick out 8 weeks may need to take an equal amount of time off in order to give their CNS a break from stimulants in general as well.
Then there are those who prefer to adopt a more cautious approach: 5 days on, 2 days off. This, too, can also be an effective solution.
What is repeated above for Shredabull Untamed can be replicated for Stampede Untamed.
Being a powerful stimulant, we are very prudent about recommending customers stacking these together unless highly experienced with stimulant-based products.
Equal periods off Stampede Untamed as on (4 weeks on, 4 weeks off, etc.) are advised, but feel free to continue supplementing NitrOX, Raging Full and AminoTaur pre/intra-workout to maximise the effectiveness of your training sessions.
Our flagship hormone/testosterone amplifier needs no introduction, but guidelines on how to cycle it do.
We recommend no more than 8 weeks consistent usage on TauroTest, preferably followed by a similar period off the supplement. Some of our customers run it for 4-6 weeks followed by 4 weeks off, and this is another option for people who want briefer periods off cycle.
Fiber+, Grazed, Heart+, Liver+ - The Wellness Series
The whole of the Wellness range has been specifically designed for daily usage, year-round. There is no need to cycle off any of the products.
Did we miss anything? Then let us know in the comments below or hit us up on social media and we’ll be more than happy to answer your questions!
Posted By ProjectAD on August 30, 2018
We're VERY EXCITED to announce that ProjectAD will be available to meet and greet around the Mr Olympia and we're very excited if you can join us.
- Eric Arndt
- Shanique Grant
- Brad Rowe
- Stephanie Rowe
- Melissa Bumstead
- Joe Binley
- Frank Colachino
For two days at City Athletic Club, 7980 West Sahara Blvd., Las Vegas, NV 89117 we'll be here:
- THURSDAY September 13th [2 - 7pm]
- FRIDAY September 14th [3 - 8pm]
The only Las Vegas health club to receive the prestigious Condé Nast Five Star distinction, City Athletic Club is redefining the workout experience and quickly becoming the hottest fitness destination in Sin City.
Keep an eye on upcoming posts for athlete time schedules and appearances...
Posted By ProjectAD on July 26, 2018
Thought TauroTest was just another testosterone booster? Think again. Learn why this powerful formula needs to be rebranded a “hormone optimiser” due to its intricate estrogen modulating matrix.
TauroTest’s - An Overview
When we formulated TauroTest at ProjectAD’s lab, we were determined to take a holistic view to an athlete’s hormones levels and what needs to be firing at specific levels when seeking to enhance their physiques and performance levels.
Invariably, testosterone plays a crucial role in this, and it’s no surprise to see in TauroTest, we placed a heavy emphasis on peaking your body’s natural levels with our Testobullism Anabolic Matrix (see below):
Not only did we take advantage of the most cutting-edge scientific research, we sought out the highest quality raw ingredients from the most elusive corners of the globe - a painstaking process which allows us to maximize the potency of each ingredient in the formula, ultimately benefiting you, the customer.
Not many companies do this due to the impact it has on profit margins. But if you’re familiar with ProjectAD already, you’ll know that this has never been a consideration for us in the quest to provide elite, innovative solutions for athletes.
Estrogen: A double-edged sword
The benefits and of raising testosterone are hardly shrouded in mystery: enhanced muscular growth, performance and even an increase in fat loss and sex drive are all common effects of ramping up T levels.
However, with an increase in natural test in the bloodstream also comes a simultaneous rise in estrogen naturally - problematic when not managed correctly.
Estrogen has some benefits for lifters looking to increase testosterone, but an excessive amount in the body will result in female-like symptoms such as “man boobs” (gynecomastia) that everybody dreads.
This happens as free test rises in the body, the aromatase enzyme produces estrogen by aromatizing androgens.
Cleary, this is undesirable for athletes unless brought under control. And that’s where TauroTest’s secret beauty steps in:
Introducing the EstoCut Control Matrix
Let’s examine each ingredient individually:
I-3-C: A naturally occurring phytochemical found in cruciferous vegetables such as broccoli, it doubles up as a powerful antioxidant that cleanses the cellular pathways in the body in addition to helping prevent excessive estrogen levels in the body.
White Button Mushroom: white button mushroom inhibits the aromatase enzyme while also doubling up again as a powerful antioxidant in the body.
Resveratrol: also shows effectiveness in estrogen receptor agonism while acting as a powerful antioxidant.
Combined together, there is a beautiful synergy between these three ingredients that results in a powerful, all-encompassing hormonal formula.
Any product that raises natural testosterone levels runs the risk of simultaneously stoking estrogen. If you’re doing to take that chance, then safeguard yourself with TauroTest’s unparalleled Estocut Control Matrix and don’t leave the risk of side-effects to chance.
Posted By ProjectAD on July 19, 2018
When it comes to getting contest ready, most people find an arduous, gruelling 16-week prep the standard procedure. It’s time to reevaluate how we get stage ready or in shape for summer by employing these 5 proven strategies for keeping body fat low year-round.
1: Implement Intermittent Fasting
Not always ideal for periods of adding muscle, but certainly a way of keeping bodyfat low all year-round is by implementing intermittent fasting into your routine.
By condensing your meal window into an 8-hour period, it becomes difficult to overeat calories due to the reduced meal frequency, even if you do make bad food choices during the window.
Intermittent fasting isn’t for everyone, however: due to the nature of heavy lifters requiring upwards of 3,500kcals daily, it may be better suited to females and individuals at lower bodyweights rather than seasoned bodybuilders.
One thing is for sure: with the amount of benefits that fasting offers in regards to freeing fatty acids from the bloodstream to be mobilised for energy, enhanced GH, and its effects on insulin, it remains an excellent way of staying lean if you’re able to condense your daily macronutrients into a shorter eating window.
2: The 6:2 Week Template
Rather than an all-out assault on gaining muscle for 9 months of the year, plan your bulking and cutting cycles more meticulously with a commitment to 6 weeks of a calorie surplus, followed by 2 week cutting periods.
A good target using this approach would be to aim for roughly a 500 daily calorie surplus during the bulking weeks whilst subtracting the same amount from your daily macronutrients over a 2 week period.
This should ensure you don’t gain excessive fat over the course of the year.
Make sure you integrate Shredabull in acute phases to really ramp up the fat loss during the 2 week period, as well as ensuring Matador is on hand to counteract any overspill of nutrients during the bulking periods.
3: 5:2 Template
An even more attentive approach could be adopted by having 5 days per week when you’re in a surplus, followed by 2 days per week when you eat at maintenance calories (not in a deficit).
Doing so would ensure a more modest gain of overall mass over the course of the weeks and months, but would also ensure that the gains were quality lean tissue and unlikely to be fat.
This approach requires extreme diligence and patience, but it can be optimal for a lot of individuals who are worried about their body’s ability to stave off fat when using traditional bulking methods who may have ended up out of control in the past.
Integrating TauroTest to keep natural testosterone levels high during these periods would help optimise lean tissue gain when the surplus is at a modest level.
4: Carb Backloading
Popularised by John Keifer, carb backloading is a nutritional system where the individuals holds off carbohydrates until the post-workout window, where he/she is then free to consume whatever they want, including donuts, cake and cheeseburgers.
The theory behind this is that the body is in a position to vacuum these calories up while keeping the individual sane and unrestricted from their favourite foods throughout the year.
It also allows the daytime to be optimised for fat mobilisation where fatty acids can be released into the bloodstream more readily.
One thing is for sure when following this methodology: Matador, a glucose disposal agent, NEEDS to be on hand to ensure nutrient assimilation to the right tissues and cells and to ensure no overspill.
5: Constant Cardio
Perhaps the most ideal on the list depending on your stance towards cardio, but including additional activity year-round will burn more calories, that’s a given.
HIIT is preferable for this option due to its greater metabolic effects, but for some a simple hourly walk each day or time with the dogs outside is sufficient for staving off any excess gains from all the donuts (sorry, brown rice and organic potatoes) you’ll be consuming during this period.
For a slight twist on this, try using 1 capsule of Shredabull twice per week doing low-intensity-steady-state cardio in a fasted state as an alternative!
Posted By ProjectAD on July 13, 2018
At Project AD, we’ve always recommended Matador both as a bulking and cutting agent, suitable for both leaning out and adding serious muscle. In this article, we’ll focus explicitly on Matador’s ability to be used as a cutting agent for individuals who keep carbohydrates restricted mid-week and typically reload their glycogen on the weekends.
Stage 1: 1-2 Capsules Midweek Each Day
During periods of calorie restriction Matador can help ensure that the little glucose you do consume is utilized effectively by redirecting it into the muscle cells and maximizing energy output.
This is crucial for athletes looking to maintain peak performance during intensive periods of dieting and contest prep.
During these periods, people think glucose disposal agents (GDA’s) are unnecessary.
What they often forget is that protein can be insulinogenic and is susceptible to being broken down for exactly these periods when calories are restricted for long periods of time.
So, we’re still going to use Matador at 1-2 capsules per day (2 on training days, 1 on non-training days) like this:
- 1 capsule with the biggest meal of the day (highest calories)
- 1 capsule pre-workout
This will ensure that you’re able to retain muscle fullness and pumps in the gym, crucially delivering nutrients to the muscles and maintaining peak performance.
Stage 2: Welcome to the Weekend!
On the weekend, we’re going to start reloading carbohydrates akin to the standard ketogenic diet.
This is where you’re going to want to aim for a higher meal frequency (upwards of 5-7 meals per day), each meal containing a decent amount of carbohydrates (depending on bodyweight – aim for over 200-400 calories of your maintenance, with 60% of the daily calories coming from carbohydrates, split up over each meal).
With every meal you’re going to want to take 1 capsule of Matador – irrespective of whether it’s first thing in the morning, pre/post-workout or before bed.
This will reload muscle glycogen, partition nutrients towards building muscle and restocking crucial energy reserves for the week ahead when you start to reduce calories once again.
It is during this period that the power of utilizing a GDA will come to the forefront – your muscles feeling incredibly full, vascular, and your body full of energy while still annihilating fat cells and perhaps miraculously, with the potential to even add lean muscle ensuring you’re meticulous with your nutrition.
Dieting is very hard, especially when it comes to the tail-end of your prep and you need to be 100% dialed in and are struggling for energy.
A glucose disposal agent with Matador’s prowess can alleviate stress and amplify insulin in a positive way, allowing you to hit the stage/your vacation in peak condition while preserving muscle and maximizing fat loss.
Posted By ProjectAD on July 5, 2018
Knowing how frequently to train along with the volume you should be aiming for is one of the most difficult aspects of programming for bodybuilders. However, there are certain principles that can guide you in making the correct decision.
Volume Determines Frequency
When devising a training program, it’s essential to note that your total training volume determines the frequency by which you can train.
Allow us to elaborate.
If you were to train every body part/exercise once per week, it’s likely that your session could end up exceeding 6 hours.
In addition to this, the extreme fatigue you would suffer would severely compromise your performance and ability to return to the gym (frequency).
Therefore, it is your training volume that determines how frequently you can train - not the opposite way around.
What Is the Optimal Training Frequency?
This is where the conversation starts to get argumentative and controversial.
On one hand, you have the old school thought of thrashing a muscle group once per week until complete exhaustion for optimal hypertrophy.
In modern times, we’re finding that people favour a higher frequency, occasionally training a body part up to 2-3 X weekly for what they believe delivers optimal hypertrophy.
There is one underlying principle that governs the optimal training frequency, however.
The #1 Rule
The most important rule is that progressive resistance is achieved.
This means more weight on the bar, continuously in the pursuit of progress.
In order to achieve this and achieve the optimal training frequency and volume, you’ll need to experiment and run trial and error with the following components:
- Work/life balance
- Recovery abilities
- Experience in training
- Weight lifted per session (heavier weights can take longer to recover from)
- Training specificity (multi-faceted training requires more planning)
Fact of the matter is simple: determining the optimal training and frequency requires time, effort, and an acknowledgement of what level you’re currently at with your training in addition to the level of physical and mental effort you have to dedicate to training.
Posted By ProjectAD on June 27, 2018
In the nutrition world, there’s a hell of a lot of myths flying around. But there’s one in particular that’s become particularly pervasive above all others that threatens you all.
The Most Dangerous Nutrition Myth...
The reason this myth is particularly damaging is because it can significantly affect a hard-training bodybuilders progress in innumerable ways, but most specifically performance.
This is crucial to note as performance is the platform upon which progress is built as a bodybuilder, and without adequate performance, there is no stimulus for the body to build and adapt.
So, what is this dangerous nutrition myth that’s causing us to pen this article?
If you hadn’t guessed it already, it’s the theory that all carbohydrates are evil and unnecessary to progress, no matter their source.
Origin of the Myth
The origin of the myth stems as far back as the Atkins Diet, where carbs were completely discarded and tarnished from the outset.
While fat bear the brunt of ill-will in the 80’s & early 90’s, it’s carbohydrates that are being bashed relentlessly since the turn of the millenium.
The underlying theory, is that carbohydrates are a non-essential food group to survival (true), and that they have nothing but adverse side-effects such as disease-promotion, including diabetes, cardiovascular disease, skyrocketing insulin levels, and all kinds of evil complications.
Grossly Taken out of Context
Carbohydrates are purposely being taken out of context when analysed through this lens, however.
While it’s true that you won’t die if you take carbohydrates out of your diet, that’s hardly a positive reason to do so based on that logic alone.
Stripping carbohydrates from your diet also means these foods - rich in antioxidants and an abundance of vitamins and minerals - will also go out of your diet:
You’ll also notice that many carbohydrate-rich foods are naturally high in fibre, which is rich in prebiotics and essential for maintaining the overall health of the digestive tract, allowing food to pass through and assimilate efficiently.
Here’s What to do Instead
Instead of freaking out like some crazed 12-year old having a breakdown, it’s time to look at carbohydrates through a different angle to mitigate their adverse health effects while reaping the positives from this macronutrient.
- Avoid refined sources of carbohydrates: the usual assortment of donuts, sugar, and mass-produced cereals aren’t going to nourish your health or physique to any great degree.
- Choose sources high in fibre & vitamins: sweet potatoes, oatmeal, and some forms of rice not only fuel your performance, they also provide an array of much-needed vitamins alongside fibre to ensure a healthy digestive tract.
- Use a Glucose Disposal Agent: keeping the GDA Matador on hand from Project AD ensures you don’t needlessly spike insulin and that you’re partitioning nutrients to the right places (glycogen and muscle) rather than unnecessarily spilling over on your carbohydrate intake.
Carbohydrates are an essential tool that should be used intelligently and strategically to build muscle and enhance your athletic performance. Stripping them out of your diet completely is a surefire way to hyperbole and a huge loss of physique & performance benefits, which is why we’re naming it our most dangerous nutrition myth.
Posted By ProjectAD on June 11, 2018
Intuitive eating for gaining overall mass is probably the easiest concept in the world to follow. However, what we’re aiming for is muscle, not solely total mass, so we still need to have some principles to ensure we end up with quality muscle and don’t end up a blubbering mess.
Again, let’s reestablish the 3 core principles of intuitive eating before we delve into the principles we need to adhere to for muscle gain:
- You eat when you want
- You eat what you want
- Bigger meals are preferred
You could argue that alone, all 3 principles are sufficient to build quality muscle mass – and it’s hard to disagree.
However, people have a tendency to take these principles to extremities, which can result in disastrous consequences for muscle gain.
You’ll notice that the majority of principles in this dietary methodology are about damage control as guidelines rather than specific rules.
Follow this advice and you’ll be golden:
1: Home cooked meals are preferred
If you’re going to eat what you want, then it makes sense to spend time in the kitchen at home cooking nutritious food that isn’t empty calories.
Home cooked meals when bulking result in smarter food choices overall, minimising fat gain as you’re not grabbing ready-made meals off the shelves in supermarkets or candy from the gas station every time you pass by.
If you can keep 80% of meals to what you prepare in the kitchen, you’ll fuel your health as well as your bulking efforts.
2: Prioritise Protein
It may be second nature to most bodybuilders already, but prioritising protein when following intuitive eating for muscle gain takes on unprecedented importance.
By focusing on protein as the most essential nutrient in each meal, you’ll place less emphasis on carbohydrate and fat sources (which will be plentiful anyway), in addition to fortifying muscle building.
Protein also has a higher thermic effect on the body’s metabolism than other macronutrients, which means it will help you stay leaner when bulking if you place more emphasis on making it the primary macronutrient in each meal.
3: Avoid Liquid Calories Where Possible
When you get the instructions to “eat what you want, when you want”, the instinct could be to wash down every meal with 500 calories of sugary isotonic drinks and sodas.
Not only would this inevitably lead to catastrophic fat gain, you’d end up spending most of your time needlessly taking off the fat you’ve accumulated in the process.
This goes for protein/mass-gaining shakes as well: where possible, avoid drinking liquid calories and prioritise whole foods, otherwise it can lead to lazy habits that result in poorer food choices that compromise overall health.
4: Include Fibrous Vegetables/Fruits in 50% of Your Meals
The problem with bulking is that most individuals lose focus on their health in the pursuit of mass.
This is a huge problem that can’t be rectified overnight and can lead to poor blood pressure levels and overall cardiovascular health.
An easy way to overcome this, in addition to staying satiated and not overeat, is to include a significant portion of fibrous fruits and vegetables in at LEAST half your meals.
This will keep important health markers stable, in addition to supporting overall muscular development by fighting inflammation and toxins in the body.
5: Include the Majority of Your Calories Post-Workout (If Possible)
If you have the luxury of training in the morning/afternoon, then this is going to be much easier to adhere to. If not, try to make your biggest meal of the day post-workout where the calories can be immediately used to replenish your depleted stores and kick-start the muscle-building process.
This principle isn’t the most important to follow, but it can definitely make a subtle difference in minimising overall fat gain, especially if you’re inactive the majority of your day prior to your workouts (office jobs, etc).
Supplement Tip: Use Matador
Using a glucose disposal agent (GDA) on any high-calorie diet such as Matador can ensure calories are partitioned towards muscle building and away from fat stores. Make sure it’s a permanent fixture in your supplement regime on this approach to bulking in addition to your usual essentials from the Project AD range.
Posted By ProjectAD on May 25, 2018
Intuitive Eating - The New Way to Build Muscle/Diet For Time-Strapped Professionals
You’ve heard how it goes before: Joe (Bloggs, not Binley!) is your regular guy who wants to shred some lbs/build some muscle. He manages to get to the gym 3 X per week if he’s lucky, and also has to balance a full-time, 10-hour per day professional job, two kids, his wife, and have time to play a round of golf on the weekend with his friends and spend time with his family.
Joe faces a conundrum: either count calories meticulously and spend his free time painstakingly watching his diet or give up this whole “gym thing” and take up darts instead.
What’s a man to do, in a situation like this (that you too, may find yourself in at some stage in life)?
Give up? Hell no – there’s too much at stake for this. He can’t flush his health down the toilet and look like crap – there’s too much pride and education resting on it.
What Joe needs, is an alternative solution.
Joe needs to follow the concept of Intuitive Eating.
Intuitive eating is a revolutionary approach to getting in shape without the stress of counting every single calorie that goes onto your plate.
It sounds ludicrous – obscene, in fact… until you’ve tried it.
What, you think 10,000 years ago, when we didn’t have access to modern agriculture, Grok was a flat slob who sat in front of the T.V every day devouring potato chips?
No, what our ancestors did – our muscular, ripped, hunter-gathering ancestors – was follow the concept of intuitive eating.
The Principles of Intuitive Eating
To begin with, we’re going to have to break down a few reinforced ‘beliefs’ that have stunk the fitness industry out like a bad smell the last couple of decades.
To embrace intuitive eating, you’re going to have to put your preconceived ideas of what bodybuilding nutrition is meant to be like to one side for a second, and get ready to embrace a fresh logic.
1) You Eat When You Want
The whole “eat 6-8 meals per day to stoke the metabolic fire” is flawed logic.
Back when our primitive ancestors were around, they had access to food when they killed it or picked it during season. The ability to store foods was limited as many of them had to constantly be on the move in the hunt of new food.
Intuitive eating follows a similar pattern: you eat when you have to; or, more specifically, when you need to.
This may take some getting used to if you’ve been following a rigid, soul-destroying meal plan for a few years, but over time you’ll grow to embrace this refreshing approach to meals.
2) You Eat What Your Body Demands (Within Reason)
The second rule of intuitive eating is that you eat what your body tells you to eat.
No, this doesn’t mean donuts, candies and French fries – it’s about fuelling your body with healthy nutrition at peak times.
This aspect of intuitive eating may need a bit of trial-and-error to come to turn’s with healthier food choices. But once again, over time, it becomes a logical way of approaching nutrition rather than an arduous one.
You’ll also be pleasantly surprised by how intuitive your body is at demanding certain macronutrients at various times as well. Post-workout, for example, you will crave carbohydrates/energy sources more than in the mornings, where your body will either prefer to fast or eat a healthy protein + fat source.
3) Bigger Meals are Preferred
The third principle of intuitive eating is a natural bi-product of following the first two steps.
Once your metabolism settles down and adjusts to eating when you want and what you want, it’s likely that your overall calorie consumption during those meal times will increase.
There is no reason to panic here. The likelihood is that since you won’t be “grazing” constantly on food, you’ll have an appetite for larger, more substantial portions packed with higher quantities of macro and micronutrients.
And, contrary to popular belief, there isn’t any evidence to suggest this is an inferior way of eating. Quite the opposite, in fact – a reduced meal frequency with more satiating food choices may promote long-term adherence to diets, making it better for fat loss since the diet is more realistic for most individuals.
For busy professionals like Joe mentioned above, bigger meals will be a godsend for him as well – he now gets to spend more quality time with his family, and less time messing about with packing tupperwears for his 8 meals the next day.
Get Ready for a Revolution
Today served for a brief introduction to intuitive eating and the benefits that can come of it. In the following 2 articles on the #ADBlog, we’re going to break down how you can tailor intuitive eating towards both a muscle-building and fat-loss diet for superior results than the traditional calorie-counting method, if the diet is a good fit for your personality and lifestyle.
Posted By ProjectAD on May 25, 2018
In part 1 of our series into intuitive eating we covered some basic concepts. Today, we’re going to delve deeper into how this concept works specifically for fat loss.
To recap, we established that the three fundamental principles of intuitive eating were the following:
- You eat when you want
- You eat what you want
- Bigger meals are preferred
Some of this might sound contradictory immediately when it comes to fat loss. Eating when and whatever you want?!
Obviously, there is going to be discipline required with ANY nutritional protocol – and intuitive eating is no different in this regard.
Here are 5 ways to prime your body for a fat loss diet by leveraging the principles of intuitive eating, without meticulous calorie counting for 12 weeks to get shredded.
(NOTE IN ADVANCE: We do not recommend following this dietary protocol if your objective is to get ready for a competition/show that requires intensive prep. Intuitive eating is used in a more flexible capacity for individuals who have less time + seriousness for a hardcore diet.)
Spend the First Week Figuring Out Your Maintenance Calories
We aren’t about to go back on our word, but the first week we advise spending some time to analyse your routine and get a rough idea of your maintenance calories. You don’t necessarily need to track your macros, but you should have a rough indication of what foods you typically eat and whether or not it’s pushing you up the scale or down.
After week 1 is out the way and your weight has stabilized, it’s then time to start making adjustments.
Cut Out Excessive Grains
The first big change you should seek to make is to gradually reduce the amount of grains that comprise your daily diet.
This can be as simple as removing the odd cereal source or slice of bread for the first week to create a gradual calorie deficit.
You should also feel significantly less bloated implementing this step as your gut health improves on a daily basis.
Include Vegetables With Every Meal
Once grains have been removed, it’s likely you may feel a subtle increase in hunger as your body starts to feel as though it’s being restricted its usual daily calories.
To counteract this, we recommend integrating vegetables into each meal to maintain satiety and stop impulsive eating (i.e. reaching for the crap in the cupboards).
With vegetables in every meal (broccoli, carrots and green beans make excellent choices that can be bulk prepared), you’ll also increase the overall thermic effect of food, which will then increase your total metabolic expenditure.
To further improve nutrient utilization (or if you don’t like eating high quantities fruit or veg), consider adding a serving of Grazed alongside Fiber+ each day to stock up on more greens and keep the immune system healthy
After implementing the previous two steps, it’s likely that you’ll begin shredding fat quickly.
Now is the time to incorporate some fasting into your diet – prolonged periods of abstinence from food to increase Growth Hormone (GH) levels, free fatty acids from the blood stream and enhance overall fat loss.
There are many variations of fasting that you can follow, with the most popular variation these days being the “16:8” protocol popularized by LeanGains.
Fasting has profound benefits for fat loss and even muscle retention. We encourage you to play around with some of the protocols found online or simply incorporate 2 daily fasts per week coinciding with bolus meals on these days, and a serving of Shredabull Untamed to keep you through the period where you’re not consuming any calories (Grazed can also be useful to provide a steady stream of amino acids into the bloodstream to prevent muscle breakdown during these periods).
Monitor The Scales On A Bi-Weekly Basis
The last important concept is to monitor the scales on a bi-weekly basis and make adjustments from there.
Make sure the weigh-in is in the morning on an empty stomach consistently so you can also make intuitive amendments. Weighing yourself at inconsistent hours/times will only skew the readings and make it more difficult to make the necessary adjustments along the way.
If you’re not dropping weight as fast as you’d like, consider gradually reducing the meal frequency on a daily basis or portion size; preferably including more protein in your meals and additional vegetables.
You can also integrate Matador into the mix for better nutrient partitioning as well, which may positively influence fat loss efforts
Intuitive eating is a bold approach to dieting, but it can work in the short and long-term if you’re as disciplined as you would be counting calories.
It’s less soul draining and time-consuming, and easier to implement for busy professionals. It may not produce the same return on investment (ROI) as counting calories, but it’s certainly a more efficient way for the general population to start shredding excessive fat while maintaining a positive relationship with food.