Building on their success at the NPC Governor’s Cup in March 2019, Damen Evans and coach Tory Woodward set their sights on the NPC Nationals in November. The Team Evogen / WESTCA trained athlete recently started a full off-season bulking program to put on muscle for the national stage in November. Tory said, "The goal is to put more size on Evans’ chest, shoulders and lats while keeping body fat low so the cut will be easier.” Follow Damen and Tory behind the scenes at WESTCA in San Jose as they blast FST-7 back. “I’ve been using a lot of GlycoJect especially on training days where I need to fuel lagging body parts and new Evolog to help me turn my cheat meals into quality gains. With the support of WESTCA and Evogen I’m excited about the package I will be able to bring to my first national show.” said Evans. https://youtu.be/YnwJbgEqE4k Tory Woodward & Damen Evans Off Season Bulk plan Meal 1 8-10oz egg whites 2 whole eggs or Chicken breast with 100g white rice/8oz red or white potato Meal 2 8-10oz egg whites 2 whole eggs or Chicken breast with 100g white rice/8oz red or white potato PRE WORKOUT MEAL (Meal 3) 8-10oz egg whites 2 whole eggs or Chicken breast with 100g white rice/8oz red or white potato PRE-WORKOUT SUPPLEMENTS 1 scoop EVP Xtreme 2 scoops Glycoject INTRA-WORKOUT SUPPLEMENTS 1 scoop Aminoject (BCAAs) 1 scoop Cell K.E.M. POST WORKOUT SUPPLEMENTS (Meal 4) 2 scoops Evofusion protein 2 scoops Glycoject Meal 5 100g white rice & 8oz egg whites 2 whole eggs Meal 6 8-10oz egg whites 2 whole eggs or Chicken breast with 100g white rice/8oz red or white potato
- AminoJect is designed to enhance recovery, while Cell K.E.M. has an amino builder designed to maximize fullness, build muscle, and enhance recovery.
- AminoJect and Cell K.E.M. both contain electrolytes, but Cell K.E.M. also contains creatine, nitric oxide precursors, and anti-oxidants to enhance the cellular effects of the nitric oxide precursors.
- AminoJect can be used in a daily stack with Cell K.E.M., but the ratios of each depends on whether you are cutting, in maintenance mode, or bulking.
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Branched-Chain Amino Acids are made up of three essential aminos – leucine, isoleucine and valine. They are essential, meaning we have to get them in our diet because our bodies don’t produce them. Amino acids are the building blocks of protein which make up our body’s muscle and have various functions related to energy production during and after exercise. BCAAs are found in foods containing protein, such as chicken, beef, salmon, eggs and whey protein. Aminos can can also be supplemented, which is extremely useful for athletes because they are free-form, require no digestion, and can be rapidly absorbed directly into the bloodstream for immediate use. This is key because the more BCAAs that are present in the muscles, the more they will be used for energy, slowing the breakdown of muscle cells and preventing muscle loss. BCAAs have been shown to have many benefits but, their primary role is to increase protein synthesis and reduce the amount of muscle damage that occurs with strenuous resistance training. The equation is simple: Muscle Mass = rate of protein synthesis – rate of protein breakdown. So, if BCAAs can enhance protein synthesis and reduce protein breakdown, you are sure to see those muscle grow! Dieting is a catabolic process which can lead to muscle loss. The body will break down proteins within the muscle to free amino acids for fuel. Reduced energy intake through dieting will only further promote protein breakdown and decrease protein synthesis. This is a perfect storm for muscle loss, making BCAAs an essential line of defense. Studies have also shown that BCAA supplementation before and after exercise has beneficial effects in terms of accelerating recovery time following intense training. Several studies suggest that BCAAs influence delayed onset muscle soreness (DOMS) and the markers of muscle damage associated with intense exercise. Less muscle damage and soreness means faster recovery, and the quicker you recover, the sooner you can go hard again in the gym again. As if all that wasn’t enough, BCAA supplements are also performance enhancers. Exercise causes an increase in serotonin levels, which in turn increase the “perception of fatigue”. BCAAs inhibit the production of serotonin, therefore allowing you to work out for longer, push harder, and lift even more weight! Simply put, whether you are looking to build muscle through training, spare muscle when dieting, accelerate your recovery time, or enhance your performance, BCAAs are a vital tool that should be incorporated into every athlete’s supplement regimen. Evogen’s AminoJect provides the highest quality ingredients in an awesome tasting formula that is packed with not only BCAA’s, but also glutamine and betaine to accelerate recovery. AminoJect contains 6 grams of fermented L-Leucine, L-Isoleucine and L-Valine, 5 grams of fermented L-Glutamine and 1 gram of Betaine. It's a premium amino acid accelerator that offers maximum endurance, recovery and repair. As I head into my prep for the upcoming Arnold Classic Fitness International, AminoJect will continue to be an essential tool in my arsenal. It’s an integral part of my supplement regimen on both my training and non-training days. My training will be intense and I’m definitely going to rely on AminoJect to maximize my lean gains while fighting off potential muscle loss as I dial in to hit the stage looking and performing my best. Training Days: 1-2 scoops AminoJect intra-workout Non-Training Days: 1-2 scoops AminoJect throughout the day Favorite Flavor: Blue Raspberry AminoJect
Ding-Dong Ding-Dong! The Holidays are knocking at your door! Winter is finally here, and all the calories, carbohydrates, and caffeinated Candy Cane beverages have you wanting more and more. Are you going to answer? Or, fight the urge to splurge? If the holiday season has your spirit on low and your scale on high, you’re not alone. The majority of Americans suffer from winter weight gain, but don’t let the holiday season determine your physique. Fight back. Raise your goals! Show that scale who's in control by following my 6 simple setups.
1. Know the Truth There are NO faster, easier, or magic ways to diet. Cold turkey diets NEVER work. You do not gain 15-20 lbs of body fat in 1-3 weeks, so you cannot expect to lose 15-20 lbs of body fat in 1-3 weeks. It’s not healthy or reasonable. Fat slowly forms in the body. Some more than others. Everyone’s metabolism is different. When you lose 5-10 lbs in one week on an infomercial diet, you are experiencing the loss of water weight. You are NOT losing body fat. I cannot put more emphasis on this painful truth. 2. Know How to Boost Your Metabolism The healthiest way to lose weight is to boost your metabolism, and there are various ways to accomplish this without supplements and caffeine-filled energy pills. One of the easiest and healthiest ways to boost your metabolism is to stay hydrated (see details below). Additionally, it's important to eat in moderation (see below), and exercise regularly (also below). Pretty simple instructions, huh? Let's recap: drink plenty of water, try to eat small meals every 3-4 hours, and exercise regularly. And, most importantly, remember to stay motivated and focused (again, tips below). 3. Eat In Moderation It may seem impossible, but with the right guidance, you can do it. On average, you should eat every 3-4 hours (5 meals daily). Eating every 3-4 hours will assist in managing your hunger, make healthier choices, avoid bingeing, and will boost good cholesterol and blood triglycerides. To stay healthy and fit, eat 3 meals with a good source of protein and complex carbs (meals 1,3, and 5). Then, a light protein source and fats (meals 2 and 4). Proteins (chicken, turkey, tilapia, tuna, whey protein), fats (almonds, avocados, chia seeds, full-fat yogurt), and complex carbs (oatmeal, rice cakes, brown rice, sweet potatoes) should be fluctuated as explained above. As long as you moderate your servings, you can eat up to 5-6 times a day. That’s breakfast, morning snack, lunch, mid-day snack, dinner, and evening snack. Hooray! 4. Stay Hydrated Drink, Drink, Drink. Water is your friend, not your enemy. During the winter season it's easy to become dehydrated, so it becomes increasingly important to monitor your fluid intake. The most common symptoms of dehydration are exhaustion, headache, muscle fatigue and cramps, but dehydration can also lead to more serious complications, such as urinary or kidney problems, and seizures. Dehydration can also leave you more susceptible to winter colds and the flu, too. My main point: water is an essential part of a healthy, happy lifestyle, so DRINK UP! (Yes, you will have to pee a lot, get over it.) Now, you may be asking yourself, "but how does water help me lose weight?" Well, an adequate amount of water will help the body break down fat for energy. Water helps with appetite control (in most cases, when you think you’re hungry, your body is actually telling you that it’s thirsty). Staying hydrated will reduce water retention. If your body doesn’t get an adequate amount of water, it will hold on to the water it has. What's an adequate amount of water? Medical experts recommend drinking half an ounce to an ounce of water for every pound you weigh on a daily basis. For example, if you weighed 150 lbs, you would want to drink somewhere between 75-150 fluid ounces of water per day. (128 fluid ounces = 1 gallon) 5. Exercise!!! Wondering how to shred that winter coat? Cardio is the most beneficial way to shred unwanted holiday pounds. Most think of cardio as the negative component of working out, but if you make cardio part of your daily routine, you can make it fun and fantastic. Running is the most effective form of cardio, and it burns twice as many calories as an elliptical. If you can’t run due to injury or are looking for an alternative, search around for a CYBEX Arc Trainer at your local gym. The Arc Trainer’s footplates move in a biomechanically correct path of motion, and the machine is designed to be gentler on your joints while increasing muscle activation, making it a great combination of both cardio and cross training. Other beneficial forms of cardio include, but are not limited to: walking, elliptical, stationary bike, Stair Master, and Jacob’s Ladder. If you're looking to boost the effectiveness of your cardio or training, try adding the Shred Fast Stack to your routine to help you burn fat while preserving muscle. Together, Carnigen and Lipocide make for an amazing fat-loss solution by accelerating your metabolism, curbing appetite, and promoting recovery. 6. Motivation and Focus Here are a few ways I like to spice up my winter workouts:
- Music Mashup Make a new playlist! Stop listening to the same old mix tape and amp things up with some fresh tunes. Try FIT Radio if you're looking for a playlist to match your workout routine, whether it's yoga or crossfit. Spotify has a new feature that helps find your running tempo and get songs with a beat that match it, while RockMyRun can actually speed up or slow down your music in real time as your tempo changes.
- Find a Partner Sometimes two is better than one. Having a workout buddy (or buddies) with similar goals can help you both stay motivated on days when you feel less than stoked to go to the gym. By working together, you'll both do your part to lift each other up and keep yourselves on track.
- Fresh Gear Try a little retail therapy and buy some new gym/workout gear to compliment your goals and physique. A new sports bra, compression pants, running shoes, or lifting gloves may be just what you need to "lift your spirits!" #gympuns
- Change of Scenery Switch up your running trails/routine, cardio equipment, or gym. Being in the same location can become boring and stale, so try a new place or path to revive your senses.
- Download a New App There are so many cool tools and tech at your disposal today to help you reach your fitness goals and improve performance! Check out some of these highly rated apps: Nike + Run Club (running), Strava (competitive, biking/running), Digifit iCardio (heart rate), Fitbit (mobile app w/o tracker records health info), Endomondo (workout tracker), Jefit Workout (workout calendar and scheduled exercises), Map My Fitness (GPS tracker w/ health stats), Fitness Builder (weight lifting), Runtastic Six Pack Abs (intensive core focus), Pear Personal Coach (workout orator), Vida Health Coach (online nutrition/health coaching), and MyFitnessPal (calorie tracker/weight loss). Don't see a good fit here? A quick search through the app store might help you find just what you've been looking for!
The holiday season is officially upon us! While the holidays are a joyous time of the year to spend with loved ones, they can also make it a LOT more difficult to stay on track with workouts and nutrition. Not to worry, I'm here to help! Just call me Santa's little fitness elf. Here are 3 exercises "Naughty" enough to keep your physique on the "Nice" list all year round!
NAUGHTY Exercise 1: Bulgarian Split Squats Tip #1: Hold a dumbbell in each hand. Tip #2: Keep back upright. Tip #3: Do not let your knee go past your toes & keep weight on your heel. NICE Benefits of This Exercise: This is a compound movement used to work the quads, glutes and hamstrings. Great for glute development and, when done slowly, provides an intense burn for an awesome end of the workout finisher!
NAUGHTY Exercise 2: Seated Lateral Raise Tip #1: Begin with dumbbells in hand, arms at sides. Tip #2: Keep elbows slightly bent. Tip #3: Turn hands slightly out as you raise the dumbbells (pouring motion). NICE Benefits of This Exercise: This is an isolation movement great for targeting the delts. When you sit down, you are unable to rely on the rest of your body for help during this exercise, and cannot swing the dumbbells in front of your body. Therefore, you are putting all of the emphasis on the middle delt without other parts of the body compensating.
NAUGHTY Exercise 3: Single Arm Dumbbell Row Tip #1: Place one knee on a flat bench with the dumbbell on the ground Tip #2: Pull the dumbbell straight up your side, squeezing at the top. Tip #3: Keep torso still. NICE Benefits of This Exercise: This is a compound movement working mainly the middle back, as well as the lats, biceps and shoulders. This is a great versatile exercise for targeting multiple muscle groups and getting a wider, thicker back! Add these 3 "Naughty" exercises to your holiday workout plan and you'll have no problem getting on Santa's "Nice List" this year! Maybe you can even get away with having a Christmas cookie or two!