erusa 
"IFBB Pro Eddie Robinson, Having Fun talking shop with all BB.com Friends and Fans."RAW PERFORMANCE NUTRITION""
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Archive for the 'Training' Category
Saturday, October 6th, 2007
The How?s and Why?s for getting Ripped. Todays Bodybuilders are judged not only by muscle size, but also on muscular definition, cuts, separation, and striations. Big just isn’t enough when you get to the top. Football players, power-lifters, and other strength athletes have plenty of size, but bodybuilders are ripped with deep lines etched between muscle. The trick is, as every bodybuilder knows, to get rid of the excess subcutaneous fat that robs you of the look of a champion.
The answer to this is a diet very low in carbohydrate, and very high in protein. This combination provides the most efficient means for burning away body fat, eliminating excess fluid, and at the same time preserving muscle mass. Cutting back on calories is, of course, a necessary part in any weight loss regimen. When dietary calories are reduced, the body makes up for the loss by using it’s own tissue as a resource of calories. Weight loss occurs when the body’s stores of both muscle and fat are broken down and used for fuel (replacing the calories that had been provided via the diet).
However, when a reduction in total calories is accompanied by a great reduction in carbohydrates and increase in protein, the body prefers to burn fat released from the stores rather than amino acids from the muscle protein breakdown. This benefit is referred to as a muscle protein sparing effect. The fat-burning, muscle-sparing benefit of a low-carbohydrate high protein diet can be attributed to a complex web of inter-related causes and effects.
Benefits of Low Carbohydrate Restricting carbohydrate - holding intake below 100 grams a day, and preferably below 60 grams - sets off a chain reaction of events that culminates in the body’s shifting into a special state where stored body fat becomes a primary fuel source. Restricting carbohydrate intake lowers insulin levels, which in turn increases the mobilization of stored fat (lipolysis) for oxidation as fuel. The hormone insulin-released in response to carbohydrate intake is-antilypolytic, slowing the mobilization of fat. Therefore, by restricting carbohydrate-and thereby limiting insulin release-lipolysis can be speeded. And this increased rate of lipolysis brings about increased burning of body fat. I personally go two days low carbs and three days moderate and repeat through my twelve week diet.Lowering insulin not only speeds up lipolysis, but also controls appetite. That’s because insulin (often called the “hunger hormone”) is largely responsible for appetite. When appetite is low, appetite is thereby diminished. The low Carbohydrate, high protein diet works to control appetite in a second, more complex way. The increase rate of fat burning brings about a in the level of ketones in the bloodstream, ketones are a byproduct of oxidation of fats, and evidence indicates that they act upon the appetite of the brain to bring about satiation. The decrease in appetite brought about by elevated circulating ketons can, in fact, be quite dramatic. The of ketone bodies in the bloodstream brings about a physiological state called ketosis. While under normal calorie intake, the production of ketons fat oxidation is about equal to the rate at which they’re removed from the blood. When fat burning is increased, the level of ketons becomes elevated. The elevation in keton levels brought about by a low-carbohydrate. High protein diet is classified as “a mild ketosis,” a state the body easily adapts to.
High Protein
When the number of calories consumed goes down, the need for protein goes up dramatically. Research has shown, in fact, that the requirement for protein may be doubled. The reason for this relates to the use of amino acids from muscle tissue as fuel for source. The body is a complex, adaptable machine, capable of utilizing more than a single fuel source. As we have seen, there are positive benefits when stored body fat is used as an alternative fuel source; but when amino acids from muscle tissue breakdown are used, the result is anything but positive, the loss of hard earned muscle mass. By including proportion of protein, dietary amino acids provide the body with an alternative to amino acids from muscle protein breakdown (catabolism). Thus, the need for amino acids from muscle breakdown is diminished, and muscle protein is spared.
Removing Fluid From Muscle
In our earlier look at the benefits of restricting carbohydrates, there’s one benefit that we ignore, Muscle Glycogen Depletion. The reason Muscle Glycogen Depletion helps during the pre-competition dieting phase is that muscle glycogen acts almost like a sponge, holding nearly three times it’s weight in water (every gram of glycogen holds 2.7 grams of water). Therefore, by depleting muscle glycogen, excess fluid is removed from muscle, helping you achieve the ripped look you need when you take the stage. But muscle glycogen is not unimportant to a bodybuilder. During the muscle building phase of training, muscle glycogen helps fuel you through demanding workouts. At that stage of preparation, it makes perfect sense to keep the glycogen tanks full through a diet high in carbohydrates. Water retention is, of course, the bane of all bodybuilders especially myself, my body is very Carbohydrate sensitive in the off season, when I consume a lot of carbohydrates my body fills up like a sponge, and to many simple carbohydrates and I?m playing Dixie out my backside. Preparation for a contest requires that a delicate balance be achieved; too great fluid loss can lead to severe cramping, while at the same time fluid retention can obscure striation in muscle. It’s no surprise, then, that a plethora of water-elimination regimens have emerged-including the potentially dangerous indiscriminate use of diuretics (i.e.,” Water Pills”) A low-carbohydrate diet offers a safer way for bodybuilders to eliminate fluid retention, and may help decrease the common reliance on diuretics. For Personal One on One Diet, Training, and nutrition contact Eddie Robinson at erusa89@aol.com www.eddierobinson.org. myspace/eddierobinson.com God Bless.. IFBB Pro. Eddie Robinson
Posted in Training
Wednesday, September 26th, 2007
“RAW” Performance
An Athlete’s/ Model’s Detox Protocol for Success, Health, & Longevity
By: Eddie Robinson
Bodybuilding Historian / Sports Model
The first essential key to successful dieting is that before any diet or contest you need to cleanse and Detox the body! Detoxing the body is one of the most important body cleansing protocols for longevity and long term health. I call R.A.W. Performance my secret weapon for Rejuvenation and Wellness. In this article I will walk you thorough the preparation I used before all of my contests, photo shoots and my year round detox flush that earned me such success. Thanks to these cleansing protocol I was able to accomplish the following; Teen World Record Holder, Teen Mr. Florida, Teen USA, Men’s World Record, Mr. USA, America, a twelve year career as an IFBB pro athlete, and world renowned cover model capturing over Seventy- Five Covers.
The secrets to my success are fact, not a smoke and mirror pitch to take your money! The reason I am sharing this knowledge with you is so that you can have success in whatever sport you participate in and more importantly, a lifestyle that will keep you young, healthy, and at the top of you game for the long run! Today most nutrition companies and publications are far off the beaten path in educating consumers on longevity and wellness and try instead to sell the customer on gimmicky products like the new improved NO2, Plasma Expanders, miraculous weight loss products…. Bla,,bla, bla.. What they do is neglect to educate the public on the #1 factor that before you start any nutritional program or diet you must start with a clean “GUT” by incorporating a clean nutritional lifestyle with the proper cleansing protocol. That a diet based on proper foods full of good bacteria such as live cultures yogurts, organic vegetables, and raw foods in their natural state is how God meant for them be consumed! Most people don’t follow this type of diet based on raw organic foods but eat fast foods, processed foods, truck ripened fruit and vegetables full of pesticides grown and sprayed with God knows what kind of chemicals to lengthen the shelf life, hormone laden poultry, beef, and even farm raised fish! People don’t realize that the goal in the livestock industry is to get them to slaughter and market in ½ the normal development time. This is scary! Yes, scary that we are pumping these toxins in our body every day!
So we all need to take action! I understand that we all can’t eat organic foods due to the high cost, and that today’s lifestyle commands a certain amount of “convenience” foods, but we can be proactive when it comes to detoxifying the body to get rid of these harmful poisons on a weekly basis. We need to follow a program and nutritional lifestyle, and by doing this, we can cut down on the free radicals that are produced by the millions from these food chemicals that cause us to age and become sick with cancer, (#1 being colon cancer), heart & liver disease, diabetes, etc..
What I am getting at is this, if we are full of toxins and have such a mucosal build up of “Gook” in our digestive system from all the BS we eat, how can we possibly absorb all of the cutting edge $$$$$$ nutritional products we are taking? It’s like staining a piece of wood that has been covered in Vaseline, it just won’t absorb! The same holds true for our gut, the small and large intestines. We must keep up a constant maintenance for proper absorption of nutrients keeping the intestinal lining clean and free of toxic buildup of the mucus that can harden to “Mucosal Plaque”.
Most people have never considered this simple question: Are you clean inside? We shower, brush our teeth and wash our hair on a daily basis, but we tend to ignore cleansing our insides until some form of disease sends us a wake-up call. Believe it or not, our insides, especially the colon which functions as the “sewer system” of our body, also require regular cleaning. Constipation, parasites, IBS, gas, bloating, stomach pain, chronic fatigue, digestive problems, etc. can all be signs of a toxic colon. A large portion of today’s store bought and fast foods are the cause for the destruction of today’s health, the build up of toxins from today’s food additives and our food choices are causing major health risks in society today.
I’ve noticed 60% of most men in the gym and in public have a gut, and believe it or not some are athletes. This is mostly due to the build up of waste! Yes, Waste that is stuck to our digestive wall and thickened, forming thick poisonous mucus that I call Mucoid Plaque. This is fecal matter that is caked to our digestive tract. (Small and large intestine) Wonder why we have such a high rate of colon cancer these days? These caked on toxins are doing the loop every day reabsorbing back into the liver and the blood stream causing us to be fatigued, depressed, and sick. Get the picture? If not, read this Report.
“ The following was reported in January 11, 1999 issue of USA Today:
“Most people who eat the standard American ‘goo and glue’ diet have about 10-15 pounds of matter stored in the colon. It’s said that, according to the autopsy, John Wayne had 40 pounds of impacted fecal matter in his body at death. Elvis reportedly had 60 pounds.”
All this is due to the heavy mucus coating in the colon that thickens and becomes a host of putrefaction. The blood capillaries to the colon begin to pick up the toxins, poisons and noxious debris as it seeps through the bowel wall. All tissues and organs of the body are now taking on toxic substances. Here is the beginning of true autointoxication on a physiological level. I read the results of one autopsy that revealed a colon to be 9 inches in diameter with a passage through it no larger than a pencil. The rest was caked up layer upon layer of encrusted fecal material. This accumulation can have the consistency of truck tire rubber. It’s that hard and black. Another autopsy revealed a stagnant colon to weigh in at 40 pounds. Not as bad as Elvis’s 60 pounds, (must have been the fried Peanut butter and banana sandwiches! And not to say that I haven’t made a few for Ericca a over the years!) But the problems as you can see outlined is the toxic buildup that we have failed to do maintenance on.
So now that you understand the importance of a clean colon and the need for a regular detoxification program, here is a quick summary of my yearly maintenance Detox program.
Three times a month on Wednesday I conduct a 24 hour detox. Once a year I incorporate a 10 day Fast/Detox followed by my weekly maintenance of using fiber products, herbal cleansers and detoxifiers in addition to my 4 day pre contest detox fast.
My monthly detox program is done 3 x a month on Wednesday for maintenance detoxification; this one day fast consists of natural fruit juice, vegetable juice and herbal teas only. However if I have consumed a lot of fast food and junk that week (Yes I do it too!), and feel very tired, sluggish, and weak I’ll just fast on water and lemon juice for that 24 hours. It is amazing to see the toxins being released.
I preach this technique at all my seminars whether they are held at gym’s, churches or health food stores. When I am traveling and doing these seminars the #1 Question I’m asked is, “ How do I lose this gut?”. Another frequently asked question is, “How do you keep your skin so clean and clear?” I always come back and ask them, “What do you eat, and what do you do to cleanse your body and digestive track?” 90% of people do nothing. I t doesn’t always make people feel better when I come back with, “you’re not as fat as you think, you’re just holding a lot of toxins and are basically full of Fecal matter “CRAP”. All they really need is a good cleansing detox program.
I have put all my clients on a monthly fast and a cleansing program year round and have seen them lose up to10-15 pounds in just one week from a simple fast and Detox/cleanse. Combine this with a yearly maintenance program and they were amazed at how they felt and what came out of them! The detox I have put together below will detoxify and cleanse your digestive tract and will flush some unpleasant waste that has been built up in your intestines for a long time. I won’t go into detail. This can all be simply controlled by proper cleansing and fasting. Every year I concentrate on cleaning my liver, blood and colon thorough the use of a variety of herbal cleansers. That’s another RAW article for a later time since there are too many herbs I use to address it here.
Need more reasons to get started and clean your systems FAST? The facts are by having a buildup of toxic poison that can be built up in our intestines will do nothing but poison the body from its constant reabsorbing back into the liver and the blood stream making us fatigued, depressed, and sick. We need to break this loop and cleans our system! Take a good look at our children today; they are developing at an astounding rate and have a big obesity problem. I have studied the nutrition consumption of today’s children from the school lunches to the fast foods and Starbucks mocha lotta frappachino and it will show you the reasons why today’s children are breaking obesity records, have guts, and start their menstrual cycles at such a very young age. The answer is Hormones, Antibiotics, pesticides and God knows all the chemicals they are putting in our meat products and vegetables that we think are clean! Even though you think your getting lean chicken breast, Beef, and other fine choices of lean cut meats think again. Even the fish we get are farm raised and fed with chemical feed just watch the reports from China on CNN. This gives us more reasons to why we have to frequently detox and cleanse our body monthly if not weekly by using Fiber products and cleansing herbs!
During my career I was lucky to live on the Gulf of Mexico in sunny Florida and was able to take my flats boat out on the bay to catch fresh fish such as trout, grouper and snook, this was the main protein I keyed on during my diet. I also made sure I bought all organic meats and vegetables and incorporated live cultured foods such as raw honey, sauerkraut, fermented vegetables, yogurts, raw goat milk, etc.. These live foods were a must during my career due to the fact my career was based on symmetry and overall appearance. I understand that it is very difficult to live a clean organic type of lifestyle and can be quite expensive! This is the reason why we need to fast to detoxify our body, and key on great nutritional products to get the missing nutrients needed for maintaining a healthy lifestyle. I am going to layout the fast that I used throughout my career to clean my body before starting my contest diet, making sure I got all of the toxins out of my body before I started my clean nutritional protocol to be in the best shape I could bein. I also used this fast before my photo shoots to make sure I had a clean youthful, healthy look. No bloat, no water retention, no acne with a youthful clean appearance. By ridding the body of these toxins you will be amazing at the results in just a few days. Not only will you feel better have energy and lose about five pounds, your skin and appearance will glow, Believe me, I have accomplished Seventy-Five covers that can be seen on my website, Look at my skin, no blemishes, no acne, no water retention, and the whites of my eyes were snow white.
Here is my RAW Performance Protocol.
24 Hour Fast before photo shoot.
24 hours before the shoot I cut out all foods and do a 24 hour fast, taking in only juice and dandelion tea. During the day of the fast I only drink the Dandelion root tea, hot in the morning and cold all day long. (Dandelion Root is my favorite diuretic herb, because it not only helps with water retention, but unlike most diuretics, it will not deplete your potassium stores.) Then the night before the photo shoot I will take in three rounded tablespoons of psyllium husk mixed with some grape juice to help move out any buildup in my gut giving me that hard look and small waist without the bloat. To keep my energy up during the shoot I sip on fruit juices and when the flashes and posing is over… time to eat! I usually treat myself to a huge piece of tuna or salmon and maybe a piece of apple pie.
<u />Four Day Pre Diet Contest Fast.
<u />Four days before hitting my contest diet I go on a four day fast that I have listed below, During this four day fast you MUST drink plenty of water to flush these toxins out. The first day fast is the hardest due to the fact there are really no calories taken in for 24 hours, however the next three days will give you added calories from 100% Fruit or vegetable juices. The key to this detox fast is to give the digestive tract a break from foods enabling the colon to release the toxic buildup of waist. During Fast I take (Solaray total Cleanse Hurbal Complex ,With a cleansing diet or fast, three days prior, during the fast, and three days following).
Day 1
My RAW Morning tea, one cup 8oz of warm/hot water
2 tablespoons Freshly squeezed Lemmon Juice,
1 tb Raw Honey
Pinch of Cayenne pepper 1/10 teaspoon. (Cayenne Pepper great cleanser & herbal medicine)
Do this 4 x a day. Spaced by 2- 3 hours
Drink at least six 16oz glasses of water throughout the day (No Tap Water- distilled or bottled spring water.). Eat or drink nothing else except water, laxative herb tea, and peppermint or chamomile tea.
Day 2
Fruit juice 100% organic no sugar added. Apple, Grape, Pear, Pomegranate ( No Orange, Grapefruit or other high acidic juices)
Morning Eddie’s RAW Morning tea: 8oz hot water 2tbs Lemmon juice, 1tbs Raw Honey, pinch Cayenne.
Late Morning one diluted 16oz 50%f Grape Juice or Pomegranate Juice 50% Spring water.
Afternoon Dilute 16oz Grape juice/Water 50/50 mix
Late afternoon 8oz warm water 2tbs Lemon Juice, 1tbs Raw honey, Pinch Cayenne
A few hours before bed have 16oz of Pomegranate or grape juice with two rounded TB spoons of Psyllium Husk. Day 3
Morning 16oz diluted 50% Pomegranate juice 50% Spring water and 4 rounded tablespoons of psyllium husk ( Metamucil)
Late Morning 8 oz warm water 2tbs Lemmon Juice, 1tbs raw honey, pinch cayenne
Afternoon 12 oz Diluted pomegranate Juice 2 tbs psylliun husk. 4:00 16 oz Diluted grape juice 2 TBS psyllium husk.
7:00 16 oz Diluted pomegranate Juice
9:00 or one hour before bed 16oz Grape juice 2 round TBS psyllium husk.
Make sure you drink plenty of water throughout the day, at least four 16oz spring water in addition to juice drinks spaced in between! The psyllium husk will dehydrate you and won’t flush out toxic buildup in your intestine if you don’t drink plenty of water!
Day 4
Morning 8oz warm water 2tbs Lemmon Juice, 1tbs Raw honey, Pinch Cayenne
Late Morning 16oz diluted 50% Pomegranate juice 50% Spring water and 2 rounded tablespoons of psyllium husk. (Huge slice Watermelon)
Afternoon 16oz Diluted Pomegranate Juice 2 tb Psylliun Husk. (Cup of Grapes)
4:00 16oz Diluted Grape juice 2 TBS Psyllium husk.
7:00 16oz Diluted Pomegranate Juice (1 Bannana)
9:00 or one hour before bed 16oz diluted Grape Juice 2 round TBS Psyllium Husk.
Make sure you drink plenty of water throughout the day, at least 8- 12oz spring water in addition to juice drinks spaced in between juice drink! The psyllium Husk will dehydrate you and won’t flush out toxic buildup in your intestine if you don’t drink plenty of water!
Day 5
Slowly start back on solid foods. (Drink plenty of water)
Start the day of with soft food, Omelet, Oatmeal, fresh fruit.
Lunch fresh fruit and steamed vegetables
Dinner fish, egg omelet, steamed vegetables
Drink plenty of Water Spring Water! Not tap.
After day five the contest diet begins, at this time your body should be cleansed of all toxins and your digestive tract clean and ready for absorption. Make sure that you start your diet by eating clean meats and foods with live cultures, try and stay away from processed foods. It is very important after this detox to replenish you body with a good multi mineral, daily acidophilus, and omega 3. As we know we all don’t get the nutrition we need through vegetation and fruits so we need to make sure we keep our digestive track clean by adding a daily dose of fiber, I use psyillium husk and flax seed daily! During a contest diet I base my fiber on raw oatmeal, wild rice, raw organic uncooked broccoli, asparagus, cauliflower, celery. I take in two cups of raw vegetation before each protein meal to cleanse digestive track for better absorption of protein and nutrients. I understand that it is hard to get live cultured foods during a contest diet that can be found in raw goats milk, kefir, yogurts, so at this time I revert to fermenting my own vegetation for these live cultures such as (Kimchi) along with growing my own sprouts. Make sure you take in plenty of acidophilus till the contest is over. If you don’t have time to ferment your vegetation you can always get raw sauerkraut with these live cultures high in beneficial bacteria for normal intestinal flora, Just make sure you take in your daily dose of acidophilus first thing in the morning and before bed, this will keep your intestinal lining at 100% absorption loaded with the good strains of bacteria, this will keep the stomach flora clean for proper absorption of all the nutrients you put into it! I have listed the following recommended steps to protect you from toxins in the environment:
Recommended steps to protect you from toxins in the environment:
* A quality multiple vitamin with extra antioxidants to decrease the potential of free-radical toxicity.
* Eat organic foods as much as possible.
* Extra vitamin A for a healthy immune system and tissue protection.
* Beta carotene to reduce the carcinogenicity of chemicals.
* Vitamin C to protect cells and tissues against the effects of water-soluble chemicals such as carbon monoxide, metals such as cadmium, and metabolic by-products such as carcinogenic nitrosamines made from nitrites.
* Vitamin E and selenium (200 to 300 mcg) work together to protect cells from pollutants including ozone, nitrogen dioxide, nitrites and metals such as lead, mercury, silver and cadmium.
* Niacin to help detoxify fatty tissues.
* Minerals, especially zinc, to help protect cells from toxins. Many detoxifying enzymes require zinc to work. When combined with copper and manganese, zinc also functions in the superoxide dismutase system, detoxifying the oxygen-free radicals thought to be generated from ozone and smog. Calcium and magnesium also help neutralize some colon toxins and decrease heavy-metal absorption from the gastrointestinal tract.
* A B vitamin complex formula with sufficient thiamine, pantothenic acid and niacin along with lipoic acid to help protect the liver and mitigate the effects of radiation.
* The sulfur-containing amino acid N-Acetyl-Cysteine (NAC) to help neutralize heavy-metal toxins and toxic by-products of smoking, smog, alcohol and fats. N-Acetyl-Cysteine (NAC) helps produce glutathione, a tripeptide essential to several important enzymes, particularly glutathione peroxidase.
* Methionine, another sulfur-containing amino acid which has mild detoxification and protective functions.
* Insoluble fiber such as wheat bran and soluble fiber such as psyllium to reduce metal absorption. * Sodium alginate from seaweed to decrease heavy and radioactive metal absorption.
* Chlorophyll-containing algae such as chlorella and Spirulina, for a mild chelating effect.
* Apple pectin to bind and clear intestinal metals and chemical toxins.
* Alfalfa, rich in chlorophylls, along with vitamin K, to reduce tissue damage from radiation exposure.
A lot of the toxins which we pollute our bodies with, are the result of our own behavior and choices. Smoking, drinking alcohol, bad diet, not enough water, all those choices are decisions we make. I hope my RAW Performance article helped you build a foundation to be a champion and live a healthy toxic free lifestyle for longevity. For great success during your weekly one day detox fast get grounded with you goals in life this day, set you foundation, in other words get your ducks in a row, I do this best by reading the Bible and setting future goals in life. All the best in your diet and training, But most of all remember to Keep it RAW!!
For more information on Eddie Robinson Go to www.eddierobinson.org or request MySpace friend http://www.myspace.com/eddierobinson
Posted in Training
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