Product Focus: Ultimate Body Nutrition Whey Protein

Build the Ultimate body with UBN !

UBN's Whey Protein "Lean Muscle Growth Formula" is an effective protein supplement to aid in lean muscle mass. Whether you are bulking or losing fat this high quality protein can assist.

UBN's great tasting Whey Protein is a unique blend of all amino acids including L-Glutamine  and BCAA's

UBN's Whey Protein also contains MCT OIL. MCT Oil is a fat which is used as a carbohydrate (for energy!).

Benefits of MCT Oil

How Mct Oil Works
MCT oil does not travel through the lymphatic system like other oils; it goes directly to the liver to be metabolized and released as energy. Mct oil acts like a carbohydrate (fuel for the body) to provide the necessary energy and calories, but not fat that can be stored by the body.

Bodybuilders and Mct Oil
Bodybuilders and fitness enthusiasts benefit from Mct oil's unique properties in that the oil can help with weight gain (muscle mass) and weight loss. Mct oil offers fat-burning energy and burns three times more than other fats. This fat-burning effect can last up to six hours after Mct oil is used.

Conditions that Benefit from Mct Oil
Mct oil promotes intestinal health by ridding the body of troublesome micro-organisms that cause chronic inflammation such as Crohn's disease or irritable bowel syndrome. Mct oil also helps diabetics because it helps regulate blood sugar levels. Other problems Mct oil can help relieve are cystic fibrosis, obesity and fat malabsorption.


Product highlights:
- 26 grams of protein per serving
- Added BCAA's (Branched Chained Amino Acids)
- MCT Oil

Serving Amount:

Per Serving:
K Cals 151
Protein (dry basis) 26.4g
Fat (Including MCT OIL) 2.7g
of which saturates 1.5g
Trans Fat 0g
Carbohydrates 5g
of which sugars 4.3g
(naturally occurring)
Sodium   Trace
fibre  356mg

Per 100G
K Cals 420
Protein (dry basis) 73.2g
Fat (Including MCT OIL) 7.5g
of which saturates 4.2g
Trans Fat 0g
Carbohydrates 14g
of which sugars 12g
(naturally occurring)
Sodium   Trace
fibre  990mg

Ingredients
Delactosed and instantised: Pure Whey Protein Concentrate, Pure Whey Protein Isolate, Hydrolysed Whey Protein, Natural and Natural Identical Flavouring, Natural Colourings, Stabilisers (Citric acid, Malic acid)
Sweetener: Sucralose

Click here to view the UBN range

Training Intensity (Rep Range)

People often ask me what the ideal amount of repetitions are when lifting weights. This of course can be different for every person but below is the usual guideline for training intensity. The below charts should help distinguish what rep range you are best working in.

REP RANGE	(Weight Used) Percent of 1 Rep Max	Goal/Outcome
01-04 Reps	88%-100%	Power and Strength
05-06 Reps	83%-88%	Primarily Strength/Some Size
06-12 Reps	70%-83%	Mix of size and strength. Size and Endurance around 12 reps
12 and above	70% and below	Endurance training

Rep(s)	Percentage of 1RM
1	100
2	95
3	90
4	88
5	86
6	83
7	80
8	78
9	76
10	75
11	72
12	70

In short:

    * Lower reps (high intensity) is most ideal for increasing strength.
    * Higher reps (low intensity) is most ideal for improving muscle endurance.
    * Moderate reps in the middle of the two (moderate intensity) is most ideal for building muscle and size. More for visual effect than functionality


Olympic weightlifters & power lifters usually stay in the lower rep area where as a body builder will usually work between 6-12 reps.



As for rest in between sets I would recommend between 2 and 4 minutes. When lifting in the lower ranges and 30 seconds to 90 seconds in the higher.


The next question is usually "what's my 1RM?" or "How do I calculate my 1RM"


There are a few mathematical equations to work this out and there are some online calculators but I find these seem to be a bit inaccurate. Best way to do it is to pick up a weight and find out (remember 1RM's will differ between exercises). Please have someone to spot you in case you attempt a weight which is too heavy.

116 Reps Kettlebell World Record!!

Ivan Denisov pushes out 116 reps of 32KG Kettlebells in 10 minutes !

I had my first Kettlebell session last night and after a few "warm up" exercises I did a 10 minute challenge. Which was one armed variation of the above video. 5 minutes on each arm with a 12KG kettlebell. Just over half the weight of Ivan and I was dead, my arms felt like jelly.

Quick Tip:
If booked in for a kettlebell session, especially your first I would not suggest working shoulders an hour before hand like I had.

Video taken from:
http://www.youtube.com/watch?v=S0YAJIg9waA
All rights belong to the respective owners

Alcohol & Bodybuilding

This post is not about how bad alcohol is for you. Its aimed at how bad alcohol is for your "gains" whether you are aiming to lose fat or build muscle the last thing you want is to be working hard throughout the week then wasting it every weekend. The main thing stopping people from reaching their goals or slowing them down from reaching their goals is alcohol (especially in the UK it seems like all we do is drink).

Before we go any further into this post I want to put an end to right now. That is

"I will drink vodka and diet coke it has no calories"

This is one worst things I have ever heard

Vodka like ALL other alcohol contains CALORIES!!!!

Here is a quick example run through of calories contained within alcohol:

Calories in a shot (25ml/Single measure) of Vodka: 55 kcal 
Calories in a glass (120ml) of white wine: 89 kcal
Calories in a can (550ml) of lager: 247.5 kcal
Calories in a pint of Guinness: 170 kcal

A pint is 568ml so basically the same as a can stated above.

Maybe now you are thinking "well it fits into my calorie counting/macros so its fine"

The problem is the calories in alcohol are "empty calories" they are calories your body cannot use. To every gram of alcohol you get 7 empty calories.

An empty calorie is a calorie which has no nutritional benefit. Your body cannot burn this off. Fat calories are useful for various body process but empty calories are just dead calories and turn to fat cells (ever hear of a lil thing called a beer belly????)

Another problem with alcohol is the fact it is a poison. This means the body will attempt to rid its self of this "poison" before it does anything else. So all your other processes fat breakdown, protein breakdown, energy processing etc are put on hold. This in turn slows down your metabolism and results in further fat gain

Several studies have shown that alcohol is a mega player in increasing appetite. How many times on a night out have you stopped at a "dirty burger bar" or got kebab or pizza on the way home ? Now you can't tell me 12 pints and a 10 inch stuffed crust chicken pizza with garlic fits in your macros !

The last effect I will talk about is motivation. Alcohol totally kills your drive to workout. I'm as guilty as the next for a night out on Friday, wake up Saturday FAR too hung over to workout and state I will do it Sunday. I then chill all day and when Sunday comes around I'm far too "couch potatoed" to care. Then it all starts again of "Getting back on it on Monday"....until Friday comes around

Steroid/Prohormone users I STRONGLY recommend not drinking while on cycle as alcohol puts a lot of stress on the liver as does AAS/PH's (This is why you use liver support while on cycle...well I hope you do)

I'm not trying to make you all T-Total (trust me I did it for a year and it zapped my social life) Just drink in moderation. I am simply trying to show how alcohol has been played down in society so its not even something we think about when we think about our diet/working out lifestyles. I lose count on how many people will say to me "I eat healthy and work out quiet a bit but cant lose the fat" when asked how much they drink the answer is always a sheepish "loads".

Glutamine

Glutamine is the most common amino acid found in your muscles. 61% of your skeletal muscle is Glutamine. Glutamine consists of 19% nitrogen, making it the primary transporter of nitrogen into your muscle cells.

During intense physical exercise/training Glutamine levels are greatly reduced, which decreases strength, stamina and recovery. It could take up to 6 days for Glutamine levels to return to normal

Glutamine plays a key role in protein synthesis. Protein synthesis is the name used when the body is creating protein. When we work out we take Glutamine (amongst others) away from the muscles and put them in a "catabolic state" (muscle breakdown). This is why it is important to have a post work out meal and/or supplement to replenish muscle stores and put the muscles in a "anabolic state" (Muscle growth). Studies have shown that L-Glutamine supplementation can minimize breakdown of muscle and improve protein metabolism.

Glutamine's protein synthesis and metabolism properpeties are espically useful for people who are "cutting" (losing bodyfat). These people will be on a calorie deficit, this means they will not be getting as much food as usual and therefore not as much Glutamine. Glutamine also helps preserve muscle mass during this calorie deficit phase.

Glutamine is also used to help maintain a healthy immune system to keep your body at its  peak. As you work out your body uses up its Glutamine stores, this makes athletes and bodybuilders more open to illness. Keeping a good amount of Glutamine in your system helps prevent illness (no one wants their nose running during deadlifting)

Glutamine Benefits:

- Promotes protein synthesis

- Prevents catabolism

- Maintains cell volume and hydration, speeding up wound and burns healing/recovery

- Promotes growth hormone levels

- Promotes a healthy immune system

- One of the most important nutrients for your small intestine. Glutamine as the ability to repair a "leaky gut".

- Studies show a repair rate of 92% in 4 weeks for ulcers due to Glutamine

FAQ:

Q. How much Glutamine should I be taking ?

A. Atheletes, bodybuilders & people who undergo a large amount of physical stress should be suppplementing with around 10-15 grams per day. This 10-15 grams should be set out into 3 servings of 5 grams (scoops usually supplied or 1 heaped tea spoon).

Q. When should I take L-Glutamine ?

A. I usually recommened in the morning, post workout & before bed.

Q. Is there any side effects with L-Glutamine?

A. Basically no. Glutamine occurs naturally in the body and studies have found no adverse side effects. However with all things too much is never good, I would suggest sticking to the recommended dosages unless otherwise told to do so by a professional. Too much Glutamine although not dangerous usually leads to upset stomachs.

Best of all Glutamine is a pretty cheap supplement check out our full range here