Glutamine: A Secret To Gaining Muscle!

Glutamine can help prevent muscle catabolism, promote muscle anabolism, enhances the immune system, and enhances glycogen storage. Learn how it can help you!

Glutamine is a very common supplement found in many bodybuilders' gym bags and in their protein shakes, yet it is also a nonessential amino acid that is overlooked by many in their quest in gaining muscle. Over the years, bodybuilders have begun to realize the advertised benefits of glutamine such as [1] prevents muscle catabolism which is basically the tearing down of muscle, [2] promotes muscle anabolism, which is basically muscle growth, [3] enhances the immune system, and [4] enhances glycogen storage.

WHAT IS GLUTAMINE?

Glutamine is classified as a nonessential amino acid, since it can be readily synthesized by various tissues such as the skeletal muscles, liver, and adipose tissue. Glutamine is the most abundant single amino acid found in the bloodstream, which comprises 61% of the free intracellular amino acid pool [most abundant amino acid in muscle tissue], while Branch Chain Amino Acids [BCAA'S] comprise 8.4% of the pool[11,24]. Glutamine's unique structure, containing two nitrogen side chains, consists of 19% nitrogen - making it the primary transporter of nitrogen into the muscle cells [10,23].

 
Glutamine Molecule

In the past couple years, Glutamine has gained importance through new studies revealing its unique contribution to protein synthesis [muscle growth], anti-catabolic [prevents muscle tissue] breakdown functions and growth hormone elevating effects. Due to these effects, Glutamine plays an important part in your body by aiding recovery of muscle cells[12].

WHAT DOES GLUTAMINE DO?

During exercise or other times of metabolic stress such as a precontest diet, severe injury, illness, etc., the demand for glutamine in your blood matrix (plasma) markedly increases. For instance, various cells of the immune system such as the lymphocytes and macrophages depend on glutamine as a primary fuel source, and thus the demand for glutamine increases when an immunological response is mounted [2]. Macrophages and lymphocytes are the primary virus and bacteria fighters in your bloodstream.

As glutamine travels through the body, the enterocytes of the small intestines are the largest consumers of glutamine accounting for about 40-50% of glutamine consumption. Also, glutamine is required for the synthesis of nucleotides. Thus, a sufficient supply of glutamine is particularly important for rapidly dividing cells such as the enterocytes and the immune cells. Therefore, the synthesis of glutamine may be insufficient to meet the physiological demand during times of severe, metabolic stress when the amount of free glutamine is rapidly depleted [3]. Therefore, it may be beneficial for people, who continuously place themselves in infectious areas or commonly get sick, to supplement with glutamine to aid virus/bacteria fighting cells.

Glutamine supplementation may also promote nitrogen retention [a positive nitrogen balance] and prevent the loss of muscle protein [4,6]. A decreased ratio of testosterone to cortisol is believed to be directly responsible for losses in muscle mass since cortisol promotes the synthesis of glutamine. By maintaining intracellular concentrations of glutamine within the skeletal muscles, the synthesis of glutamine mRNA may be inhibited resulting in the loss of intracellular nitrogen through glutamine may be prevented.

Therefore, it may be beneficial for bodybuilders, who continuously place themselves through strenuous workouts, to supplement with glutamine to aid when glutamine stores are depleted. Furthermore, by enhancing plasma concentrations of glutamine, the demand for free glutamine by other tissues and cells [e.g. the small intestine and immune cells] is attenuated and thus the release of glutamine from muscle tissues is reduced [3].

WHY DOES YOUR BODY NEED GLUTAMINE?

To fully understand why glutamine is beneficial to the body we must all endure a little Biochemistry lesson. The body uses glutamine to shuttle ammonia around in the body, so blood levels of glutamine try to maintain constant. Glutamine is craved by the digestive tract and the immune system as a fuel. Most bodybuilders eat more than enough protein from the supermarket, but they do not get enough glutamine through the digestion of meats and other proteins.

The muscles cells are the giant storehouses of glutamine. Under certain pathological circumstances the body's tissues need more glutamine than the overall amount supplied by diet and natural synthesis such as during a bodybuilder's strenuous workout[5,24].

During catabolic stress, for instance, intracellular glutamine levels can drop more than 50 percent, and plasma concentration can fall by 30 percent. It is under these circumstances that supplemental glutamine becomes necessary[23].

Skeletal muscle contains the greatest intracellular concentration of glutamine, comprising up to 60 percent of total body glutamine stores, and is considered the primary storage depot of glutamine, and thus the primary exporter of glutamine to other tissues [1]. In times of metabolic stress, glutamine is released into circulation, where it is transported to the tissue in need. Intracellular skeletal muscle glutamine concentration is affected by various assaults including injury, sepsis, prolonged stress, and starvation. Besides skeletal muscle, the lungs are the next largest producer of glutamine[9,12].

Glutamine is especially useful postworkout when nutrients are at a low until recovery. In this condition research shows glutamine levels are significantly reduced, taking up to one month to return to baseline[4]. In athletes, glutamine has been used as a marker to indicate overtraining. This fall in glutamine is catabolic to muscle tissue. BCAA's [comprising 37% of total muscle] are debranched from skeletal muscle, and the resulting molecules are used to synthesis glutamine.

In the catabolic state, glutamine is the first amino acid used to correct that deficiency. Glutamine drives protein into the muscle cell where it is synthesized for growth[6,8]. This means that additional Glutamine is necessary during periods of stress [such as intense weight training which induces a catabolic state which has been shown to uniformly decrease Glutamine levels by 50%, taking several hours to return to normal levels[1]. Additionally, L-Glutamine also decreases protein degradation [BCAA catabolism], resulting in bigger, stronger muscle cells[23].

RESEARCH FINDINGS

In a recent study of glutamine's role enhancing the immune system, glutamine demonstrated that increased levels of glutamine leads to greater amounts of virus and infection fighting cells, T and B Lymphocytes[7]. Cells of the immune system including the macrophages and lymphocytes depend on glutamine as a primary fuel source. In addition, it has been hypothesized that a high rate of glutamine consumption by these rapidly proliferating cells is required for sufficient nucleotide synthesis [14].

Research indicates that low levels of glutamine within the body may result in the increased susceptibility to infections and illness due to a suppressed immune system [2]. The ability to reproduce and the activity of immune cells in vitro have reportedly been suppressed in trials lacking glutamine [15]. Tests also demonstrated that the increased rate of infection and illness [particularly infections of the upper respiratory tract] has been reported among athletes participating in intense, long duration sports activities [e.g. marathon racing] [16].

It has been suggested that a decline in plasma glutamine concentrations may be one of the factors responsible for this increased rate of illness. Specifically, the activity of natural killer cells, a reduced number and proliferate ability of lymphocytes, and a reduced ratio of T-helper to T-suppressor cells may be the result of prolonged, exhaustive exercise [16].

In another study of glutamine's role on glucose and glycogen formation, the importance of glutamine was also emphasized. The human carbon based skeleton of glutamine can serve as a gluconeogenic precursor and may regulate gluconeogenesis, which is basically the production of glycogen, independently of the insulin/glucagon ratio[18]. Because glutamine may serve as a precursor to glucose independently of glucacon regulation, glutamine supplementation may also enhance glycogenolysis and thus increase muscle glycogen stores even when insulinlevels are low [19,20].

So basically glutamine helps regulate glycogen in your body when levels are low and may even increase them, which would result in better performance and growth. In a study by Varnier et al. Am J Physiol in 1995, groups of six subjects each cycled for 90 minutes at a moderate to very high-intensity [70 to 140% VO2 max]. The exercise protocol was designed to deplete glycogen stores.

Following exercise, the subjects were infused with 30 mg/kg body weight of either glutamine, alanine+glycine, or a saline solution. Two hours following exercise, muscle glycogen concentration increased significantly more in the subjects receiving glutamine than the subjects in the other groups [19].

BENEFITS & POSSIBLE DISADVANTAGES OF GLUTAMINE SUPPLEMENTATION

In the past several years, research has indicated that glutamine supplementation is safe for humans [21]. However, there is little data regarding long-term usage (more than a few weeks) of glutamine supplements. Furthermore, more research needs to be conducted to investigate the safety of glutamine supplementation at doses that are posited to promote nitrogen retention in the muscles.

Generally speaking, the consumption of any one, single amino acid in large doses may inhibit the absorption of other amino acids since amino acids (basic and neutral amino acids) tend to compete for transport across the intestinal epithelium. However, a study performed by Dechelotte et al. reported that glutamine is absorbed effectively in the small intestine [22].

Other research has indicted that the consumption of large doses of free amino acids may result in intestinal discomfort (e.g. abdominal pains and diarrhea) due to the electrolyte-like properties of the amino-acids.

COST & USE OF GLUTAMINE

Glutamine and L-Glutamine can be purchased as Glutamine or L-Glutamine, or in glutamine containing products. Glutamine containing products are protein shakes, protein powders, and protein drinks. Glutamine can be added to protein powder and protein shakes. Bodybuilders find taking glutamine to be more convenient when taken at the same time as their protein intake. L-Glutamine and glutamine often are tasteless.

The cost for a supply of glutamine (L-glutamine) ranges from about $14 to $54 and typically is sold in the form of gel capsules and powders.

PRODUCTS CONTAINING GLUTAMINE

However, glutamine is relatively unstable in solution, and thus glutamine powders must be consumed shortly after being mixed into solution. Some manufacturers of the supplement recommend consuming glutamine in divided dosages throughout the day. It has also been suggested that glutamine be consumed shortly before sleep (a 6-8 hours of non-eating) and after waking. It is recommended to take at least 5 grams 30 minutes before and after you train and another 5 grams before bed.

ARE THERE ANY SIDE EFFECTS?

It is completely safe. There are no known side effects[7].

CONCLUSION

Hopefully this article are opened you to the topic of glutamine supplementation. Supplementing with glutamine can result in measurable gains in strength, muscularity, and immune function. Taking glutamine before and during a work out will increase performance and delay fatigue. This amino acid is needed for the maintenance of muscle tissue during physical stress and intense exercise and plays a crucial role in the fight against sickness. From the perspective of athletes, glutamine functions as an anabolic agent, which allow the body to burn fat and not muscle. Therefore, glutamine is crucial in your quest for muscle growth.

Sources

• Lacey JM, Wilmore DW. Is glutamine a conditionally essential amino acid? Nutr Rev. 1990;48:297-309.
• Castell LM, Poortmans JR, Newsholme EA. Does glutamine have a role in reducing infections in athletes? Eur J Appl Physiol. 1996;73:488-90.
• Antonio J, Street C. Glutamine: a potentially useful supplement for athletes. Can J Appl Physiol. 1999;24:1-14.
• Groff J, Gropper S, Hunt S. Advanced Nutrition and Human Metabolism Second Edition. St. Paul, MN:West Publishing Company.1995.
• Rennie MJ, MacLennan PA, Hundal HS, Weryk B, Smith K, Taylor PM, Egan C, Watt PW. Skeletal muscle glutamine transport, intramuscular glutamine concentration, and muscle-protein turnover. Metabolism. 1989;38(8 Suppl 1):47-51.
• Stehle P, Zander J, Mertes N, Albers S, Puchstein C, Lawin P, Furst P. Effect of parenteral glutamine peptide supplements on muscle glutamine loss and nitrogen balance after major surgery. Lancet. 1989;1:231-3.
• Hankard RG, Haymond MW, Darmaun D. Effect of glutamine on leucine metabolism in humans. Am J Physiol. 1996;271:E748-54.
• MacLennan PA, Smith K, Weryk B, Watt PW, Rennie MJ. Inhibition of protein breakdown by glutamine in perfused rat skeletal muscle. FEBS Lett. 1988;237:133-6.
• MacLennan PA, Brown RA, Rennie MJ. A positive relationship between protein synthetic rate and intracellular glutamine concentration in perfused rat skeletal muscle. FEBS Lett. 1987;215:187-91.
• Hickson RC, Wegrzyn LE, Osborne DF, Karl IE. Alanyl-glutamine prevents muscle atrophy and glutamine synthetase induction by glucocorticoids. Am J Physiol. 1996;271:R1165-72.
• Palmer TE, Griffiths RD, Jones C. Effect of parenteral L-glutamine on muscle in the very severely ill. Nutrition. 1996;12:316-20.
• Haussinger D, Lang F, Gerok W. Regulation of cell function by the cellular hydration state. Am J Physiol. 1994;267:E343-55.
• Vom Dahl S, Haussinger D. Nutritional state and the swelling-induced inhibition of proteolysis in perfused rat liver. J Nutr. 1996;126:395-402.
• Newsholme EA, Crabtree B, Ardawi MSM. The role of high rate of glycolysis and glutamine utilisation in rapidly dividing cells. Biosci Rep. 1985;5:393-400.
• Calder PC, Yaqoob P. Glutamine and the immune system. Amino Acids. 1999;17:227-41.
• Castell LM, Newsholme EA. The effects of oral glutamine supplementation on athletes after prolonged, exhaustive exercise. Nutrition. 1997;13:738-42.
• Keast D, Arstein D, Harper W, Fry RW, Morton AR. Depression of plasma glutamine concentration after exercise stress and its possible influence on the immune system. Med J Aust. 1995;162:15-8.
• Castell LM, Poortmans JR, Leclercq R, Brasseur M, Duchateau J, Newsholme EA. Some aspects of the acute phase response after a marathon race, and the effects of glutamine supplementation. Eur J Appl. Physiol. 1997;75:47-53.
• Varnier M, Leese GP, Thompson J, Rennie MJ. Stimulatory effect of glutamine on glycogen accumulation in human skeletal muscle. Am J Physiol. 1995;269:E309-15.
• Perriello G, Nurjhan N, Stumvoll M, Bucci A, Welle S, Dailey G, Bier DM, Toft I, Jenssen TG, Gerich JE. Regulation of gluconeogenesis by glutamine in normal postabsorptive humans. Am J Physiol. 1997;272:E437-45.
• Ziegler TR, Benfell K, Smith RJ, Young LS, Brown E, Ferrari-Baliviera E, Lowe DK, Wilmore DW. Safety and metabolic effects of L-glutamine administration in humans. J Parenter Enteral Nutr. 1990;14(4 Suppl):137S-146S.
• Dechelotte P, Darmaun D, Rongier M, Hecketsweiler B, Rigal O, Desjeux JF. Absorption and metabolic effects of enterally administered glutamine in humans. Am J Physiol. 1991;260:G677-82.
• 1997-2003 by Quest For Anabolic Conditioning (QFAC) Bodybuilding,
• Castell LM, Poortmans JR, Newsholme EA. Does glutamine have a role in reducing infections in athletes? European Journal of Applied Physiology (1996) 73: 488-490.

Simeon Panda – Bodybuilding reveals his workout, supp and diet

Simeon Panda – Bodybuilding Dandy reveals his workout,

 supp and diet wiki 

Simeon Panda is a natural bodybuilder and a fitness artist from 
London. He is as one of the best professional bodybuilders in 
history known for his powerful torso, 31-inch waist and six packs
 abs. He has a waist line of 31′ (70cm) and a chest width
 of 50′ (79cm). Simeon’s body fat level 
is less than 7%, and his mid-section is well detailed.

He has a Christmas tree like lower back, well shredded spinal
erectors and clean anterior muscles, very athletic height and
weight.Everything thanks to his workout routine and diet plan.

Height: 6’1″ (185 cm). Weight: 220 lbs (106 kg).
Biceps size 21′ (53 cm)

SIMEON PANDA BIO, NOT STRONG ENOUGH

 CHILDHOOD. 

He didn’t look quite great in his childhood. In fact, at the age of 16,
 Simeon was damn lean. This was obvious to people who knew him,
 saw him or interacted with him at that time. Although he played rugby,
 he really didn’t look much a rugby player. Obviously, Panda did not
have the kind of body anyone would assume is for an American
 football player.

Panda knew one thing nonetheless. He knew that he needed
bigger muscle engines to be able to improve in the games that
 he loved the most.

SIMEON PANDA TRAINING AND WORKOUT

 ROUTINE

How did Panda start his journey to massive popularity and greatness?
Because of the passion and the desire to have bigger muscles,
Simeon took up weight training. Of course, the results weren’t great
 at first, and his participation in workout seemed rather formless 
and pointless. Inconsistent results aren’t often pleasing, and training
ended up being a pain in the ass and a struggle for him, perhaps 
unlike he thought at first.

Simeon Panda did not give up nonetheless. He knew, as everyone
 else does,that he had to go through the same struggle everybody
 else goes through to get there.

MONDAY: CHEST WORKOUT

Each exercise is done for 6-8 sets of till 20 presses

• Bench Press
• Incline Press
• Cable Fly’s low
• Cable Fly’s high

TUESDAY: LEGS

• Leg Extensions – 3 rounds of 18 repetitions
• Squats – 8 rounds of 8 repetitions
• Leg Press – 7 rounds of 15 repetitions
• Lying Leg Curl – 8 rounds of 20 repetitions

Then follow with 3 rounds of till 20 repetitions each

• Superset 1: Calf Presses on Leg Press, off the wall Raises
• Superset 2: Donkey Calf Raises, off the wall Raises

WEDNESDAY: BACK

7 rounds for 15 reps of each

• Bent Over Row
• Lat Pull Down
• Seated Row
• Dead lifts

finish with 6 rounds, 7 repetitions of

• Single Arm Rows

THURSDAY: SHOULDERS WORKOUT

7 rounds of till 20 repetitions each

• Shoulder Press
• Dumbbell Lat Raises

then follow with 5 rounds, 15 repetitions each

• Front Raises
• Barbell Shrugs

FRIDAY: ARMS

get ready for the weekend with 7 rounds of till 20 repetitions
 for the each exercise. Try to hit maximum reps on the 4th set

• Close Grip Bench Press
• Preacher Curls
• Pushdowns
• Hammer Curls

SATURDAY: REST DAY

SUNDAY: LEGS

• Leg Extensions – 5-10 x 20, as we start with this you basically
•  feel when is enough for the first exercise of the day.
• Dumbbell Lunges Walk, I prefer doing that for 20 mins with few 
• minutes brake in between
• Superset 1 : Calf Presses on Leg Press, off the wall Raises 3-5
•  rounds of 20 sets
• Superset 2 : Donkey Calf Raises, off the wall Raises 3-5 rounds
•  of 20 sets

SIMEON PANDA & MY PROTEIN MAKING A PERFECT SUPPLEMENT AND DIET PLAN FOR BODYBUILDERS

Not giving up and having the desire to see a change made Panda workout and
 train even harder. In the end, Panda was able to ride out of the storm everyone
 goes through, and he not only became the best bodybuilder in London, but also
 a bodybuilding model, artist and instructor, helping many people with their
bodybuilding needs. Through hard work and consistency, Panda was able to take
 the lean body that he did not like, and transformed into a recognizable,
admirable and aesthetic physique in the fitness world today.

Today, Panda looks different. He is one of the top bodybuilding pros in London.
 Panda says he only trusts My Protein, the biggest bodybuilding supplements
factory in Europe. My Protein is also the fastest growing bodybuilding brands
in the world today. Together they managed to conclude one of the greatest
working diet plans for almost any bodybuilder. Which mostly consist of
healthy fresh food, well balanced supplements and of course in time take in.
Mixing it with self made workout routine, Simeon managed to be one of the
most inspiring bodybuilder in 2016. This is a great example how a fitness
athlete and supplementation giant can work together and result for a top
podium winning place!

my daily supplementation

Impact Whey Isolate - Chocolate Smooth

MyProtein - Protein Cookie White Almond | 75g

MyProtein - Peanut Butter Crunchy - 40 oz

MyProtein L-Glutamine, Unflavored, 2.2lbs, (200 Servings)

Myprotein Creatine Monohydrate - 1.1lbs

PANDA’S WORKOUT ROUTINE SECRET

Panda did not gain shape using some new unknown magic. It has all been
hard work for him. He is a living experience that hard work and consistency
can give you the best results. Panda also encourages everyone who wants
to build their muscles to stick to the right diet plan, right workout routine and
training program.

Simeon Panda diet plan is pretty easy, you eat healthy, fresh, full of protein
food,regularly, not less than 5 times a day.

PANDA’S BODYBUILDING BIO PRINCIPLES

• Pick a suitable workout program, and never deviate from it.
• Always train like a bodybuilder from the first day.
• Eat healthy because training and transformation depends on it, 
• diet plan
•  is as important as correct supplementation.
• Use all the resources at your disposal, never give up, never betray 
• yourself

instagram simeon danda click here 

youtube channel simeon panda click here

CEDRIC MCMILLAN biography, training and more!

Born and raised in New Jersey (USA), Cedric always had a passion for bodybuilding; he often drew pictures of muscular physiques in his early years, after being so fascinated with the sport. Despite not having a real taste of bodybuilding, all he would do was talk about muscles.

However, this passion soon turned into a reality. Cedric built a formidable physique throughout his years of training. Later on in Cedric’s professional career, he spent time serving in the U.S Army after high school graduation. This is where Cedric learned the limits to which he could push himself – enduring the physical and mental pain that’s often associated with military training.

During his time serving in the forces, Cedric made the decision to enter his first competition – the NPC North Carolina. This proved to be a great decision as he dominated the amateur leagues, earning his Pro Card shortly after, in 2009.

Since then, he’s built a reputation around his huge physique. Cedric is especially known for his impressive definition and muscle mass.




Athlete Statistics

Full Name: Cedric McMillan

Weight
295 - 310lbs (133.8kg - 140.6kg)

Height
6'1" (185.5cm)

Age
40

Date of Birth
August 17, 1977

Nationality
American


Accomplishments
Competition History
2007-2012

2007 NPC South Carolina, Super Heavyweight – 1st (Overall)
2008 NPC Junior USA, Super Heavyweight – 1st (Overall)
2009 NPC Nationals, Super Heavyweight – 1st (Overall)
2010 IFBB Europa Supershow, Open – 4th
2011 IFBB New York Pro, Open – 11th
2011 IFBB Orlando Show of Champions – 1st
2012 IFBB New York Pro – 1st
2013 (IFBB)

Arnold Classic – 6th
FIBO Power Germany – 1st
New York Pro – 12th
Olympia Weekend – 12th
2014-2015 (IFBB)

Arnold Classic
Arnold Sports Festival – 4th
Golden State Pro – 1st
Europa Atlantic City – 2nd
Nordic Pro – 3rd



Biography
Becoming Inspired
One day, when watching TV at home around the age of 5, Cedric saw bodybuilders for the first time. This, immediately sparked an interest in Cedric, stating; “I’d lay on the floor and look at the TV, I was really fascinated by muscular physiques. I told myself I was always going to have muscle”.

Cedric’s became inspired even further after watching the film, Conan The Barbarian starring Arnold Schwarzenegger. Cedric said;“Arnold was my first bodybuilding idol, I wanted to look like Conan”.

As the years developed, so did Cedric’s physique. He began to do push-ups, sit-ups, along with digesting as much bodybuilding information as he could get his hands on. It was his neighbor, an aspiring powerlifter, who gave the young Cedric a bodybuilders magazine to research training routines, and learn more about the bodybuilding lifestyle.

It was during this time, Cedric also started to draw the figures he saw in these magazine, hoping one day to become just like them. Cedric said, “one day, instead of looking at their physiques and drawing Charatures, I actually started to read what was inside”. This was the point he began to further develop his understanding of obtaining such a physique.

 



Lifting Weights For The First Time
At the age of 13, Cedric’s mother bought him a set of weights. This is when Cedric’s physique started to develop at its quickest rate since the beginning of his fascination for ‘muscle‘. However, using the weights wasn’t going to be easy for Cedric.

Even though Cedric’s mother bought him a new weights set, she wouldn’t allow him to assemble them without supervision. She feared he’d hurt himself – but Cedric had a plan.

Once his mother went to work, Cedric would take the weights out form under his bed, where he’d exercise with the barbell and dumbbells in ‘secret’. Everyday before his mother returned home, he’d neatly put the weights back under the bed as if nothing had happened.

Eventually, Cedric’s mother’s boyfriend persuaded her to let Cedric assemble the weights. With his help, Cedric put together the weights and began to lift the ‘iron‘ with only one intention – to enjoy the feeling of working out and build muscle.

Afraid Of Team Sports
Even though Cedric had an athletic physique throughout his youth thanks to working-out so often, he chose not to play competitive team sports. As he said, “I was always the individual type of guy”. It wasn’t only his ‘lone-man’ way of doing things that kept Cedric away from team sports.

Cedric was constantly afraid of making mistakes in team sports, thinking he would ‘mess-up’. This, is ultimately what turned Cedric into a solo athlete from the very beginning.

 



Graduating & The US Army
After graduating from college, and learning more about weight training along the way, Cedric decided to join the US Army Reserves. It was there he continued to train within the military.

During his early months within the forces, Cedric recalled adding an additional 10 lbs of lean muscle-mass to his once lean and small physique.

Taking Bodybuilding A Step Further
Cedric later moved out of his family home to Columbia, South Carolina. It was here where Cedric entered a nutrition store to buy a tub of protein powder. That’s where he met Mark Neil, who was an amateur bodybuilder at the time.

In Cedric’s opinion, Mark’s was the ‘biggest‘ guy he’d ever seen. Cedric naturally wanted to look the same. He asked Mark “how do I get shoulders like yours?”. Mark gave Cedric advice on eating and training. Mark’s main rule was to “eat more”.

Cedric would go by the supplement shop everyday to ask Mark advice on supplements, training routines, and the best way to build muscle.

Cedric said he “annoyed” Mark from time-to-time with his bodybuilding questions. But Cedric wanted to know, and learn as much as possible from his new icon. After one month of listening to Mark’s advice, and especially his main rule to “eat more,” Cedric weighed an additional 30 lbs in only 4 weeks.

 



Entering Bodybuilding Competitions
Cedric’s ‘rapid‘ weight gain was a result of his body adapting to a new way of eating. Cedric went onto say that throughout his early years of weightlifting at home, he didn’t give his body enough food to grow. With this new approach to eating on a regular basis, and Mark’s support, Cedric finally started to see the results he’d always longed for.

After Mark saw how Cedric’s physique developed after one month of training. Mark hinted at Cedric to compete in a bodybuilding show that was only four weeks away – Cedric jumped at the chance.

Within four additional weeks of dieting and training under Mark’s supervision, where he initially weighed 195 lbs, Cedric finished his mini bulk at 225 lbs.

Cedric then proceeded to diet down to 205 lbs in time for the show, all within four weeks. This proved to Cedric, and to his peers, that he had everything it took to become a bodybuilding champion.

Winning His First Competition
At the show, Cedric said there wasn’t much competition that day. He entered in the heavyweight class, where there was only one other competitor of a much smaller build.

Needless to say, Cedric won his very first competition taking home 1st place – cementing his love for bodybuilding during this time.





Back On Tour
After some time, Cedric was eventually called back on duty, where his unit were sent to Iraq in 2003-04. While Cedric served in Iraq, he was stationed “in the middle of nowhere” without a gym available to maintain his physique.

Even though Cedric didn’t have a gym at hand, he was lucky enough to gather spare wood, and machine parts from broken vehicles.

Using everything he could, Cedric built a fully working gym on base in the middle of the dessert.

Returning Home From Iraq
As soon as Cedric returned home from Iraq, he immediately began to train for his next competition. It was in 2005 that Cedric competed in an open class local show. However, Cedric didn’t win the overall title, but he did with his weight class.

Continuing on his bodybuilding journey, he aimed to gain more weight to enter in the 2007 South Carolina State Show. He did just that, eventually weighing in at 232 lbs.

After the hard work, and dedication he put into training prior to the competition, Cedric’s consistency had paid off. He won the Super Heavyweight Class, and the Overall Title that day.

Winning His Pro Card
In 2008, Cedric competed again, winning the Super Heavyweight and the Overalls thanks to his incredible muscle definition and size. This time around, he weighed a 242 lbs.

After that competition, Cedric started to prepare for the Nationals. Again, aiming to ‘up‘ his weight class for the 2009 show at the Florida State Nationals. It was during this competition he turned Pro, winning his Professional Bodybuilding Card – taking home the top position.








Idols and Influences
Cedric has sited Mark Neil as being one of his main idols and influences in his early days of competing. It was Mark who grounded Cedric, offering invaluable advice when it came to nutrition, training, and professionalism.

Cedric recalls a time where he acted ‘exited‘ after his first bodybuilding competition win. It was Mark who said “remain humble, no matter what the outcome”. This advice always ‘stuck‘ with Cedric – forging him into the respectable, and humble athlete he is today.

Besides Mark, Cedric has also taken inspiration form Arnold Schwarzenegger – seeing Arnold’s huge physique on the big screen inspired Cedric to ‘pick up’ the iron.



supplements:

Whey protein powder

Whey protein isolated

Creatine

Bcaa

Casein powder

Multivitamin

Vitamin C

B complex

Glutamine

Omega 3












INSTAGRAM BY CEDRIC MCMILLAN

Top 5 Reasons To Use Creatine: Get The Results You're Looking For Faster Than Ever!

Here's how creatine, one of the most popular bodybuilding supplements on the market, can help you build more muscle and perform to your full potential.

Creatine is one of the least expensive muscle-building and sports performance supplements available, and also one of the most effective for bodybuilding. It can give you more energy, bigger muscle pumps, and can help you work out harder and more often so you can get better results from your training.

WHAT DOES CREATINE DO?

Creatine helps increase your ATP stores, or adrenaline triphosphate. ATP is the chemical form of energy that your body uses when you move. So basically, creatine helps you have more energy, especially for quick, intense movements.

Layne Norton explains more about the science in his article, "Creatine: Fact and Fiction."

IS CREATINE GOOD FOR YOU?

Creatine works by raising the levels of the chemicals that are present naturally in your body that help you create energy. As such, it has a number of potential benefits and has been shown through extensive clinical research to be safe, without adverse health risks.1

WHY SHOULD YOU CONSIDER TAKING CREATINE?

1. WORK OUT HARDER AND BUILD MORE MUSCLE MASS

Taking creatine will help to increase your overall workout intensity, which means you will achieve a higher level of muscle mass.2

The creatine will allow you to keep pushing hard in the gym at a time when you would usually have to decrease the load or stop entirely, so this helps in terms of building muscle faster.

Keep in mind that you will still need to push yourself with each and every session, and feed your body enough calories for the muscle mass to be built, but supplementing with creatine makes this very possible.

Individuals who struggle to maintain enough volume in their workout program will be the ones to really benefit from using creatine, so if that's you, don't overlook the impact this supplement can give you.

2. IMPROVE ATHLETIC PERFORMANCE

While you might not think of going to the gym as a sport, the fast, intense movements—especially if you're into powerlifting, CrossFit, or boot camp—work your body in ways similar to other athletes.

These types of activities will rely primarily on the CP-ATP system, so by ensuring your supply of creatine phosphate is fully stocked, you ensure you don't sputter out after a few sprints.3

To put this into perspective, a player in a game of hockey taking creatine would not only be able to go harder with each shift they're on the ice, but they'll be able to last through more shifts total throughout the game.

3. RECOVER BETTER SO YOU CAN TRAIN MORE OFTEN

Creatine allows you to train at a higher frequency, which means quicker and more significant muscular gains.

The more frequently you are able to stimulate a muscle, the faster it will grow—provided that it has had the opportunity to fully grow back after the first stress load that was placed upon it.

Since creatine helps increase the recovery rate of the muscle cells, you may not require as much total rest time in between workouts.4

So if you're someone who commonly takes a few days off between each full-body workout, using creatine may allow you to cut this down to just a single day between workouts. Over time, this will translate to more workouts and will make a difference on your results from month to month.

4. GET CRAZY HUGE MUSCLE PUMPS

While muscle pumps don't necessarily help you out physiologically in terms of building muscle mass, they will help with motivation levels.

What creatine does is increase the water volume in your body, since glycogen binds to water when it is stored, so you get a bigger pump.5 There's nothing like seeing a muscle grow at the end of a workout to motivate you to get back into the gym and do it again a day or two later. And this consistency in your training will further maximize your gains.

Usually you will see the highest muscle pumps when you initially begin taking creatine and are doing the loading phase (a small amount of bloating may be present as well), then it will level off as your body gets used to having creatine in the system.

5. INCREASE METABOLIC RATES WITH FASTER SPRINT PERFORMANCES

Creatine can help you increase your metabolic rate.6 This is good news if you're currently looking for fat-loss solutions, since how many calories you burn on a daily basis will have a significant impact on how quickly you see progress.

Since sprint cardio training is one of the best ways to boost your metabolic rate, and sprinting relies strictly on ATP as a fuel source, supplementing with creatine allows you to have a better sprint performance during your weight-loss phase.

Additionally, lowering your carbohydrates while aiming for weight loss often results in lower levels of energy, making it harder to get through your typical interval sessions.

By adding creatine to your day you can help offset this fatigue so, at the very least, you can maintain what you would normally do while not on a fat-loss diet.

REFERENCES

1. Kreider, R. B., Kalman, D. S., Antonio, J., Ziegenfuss, T. N., Wildman, R., Collins, R., ... & Lopez, H. L. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14(1), 18.
2. Hoffman, J., Ratamess, N., Kang, J., Mangine, G., Faigenbaum, A., & Stout, J. (2006). Effect of creatine and beta-alanine supplementation on performance and endocrine responses in strength/power athletes. International Journal of Sport Nutrition and Exercise Metabolism, 16(4), 430-446.
3. Grindstaff, P. D., Kreider, R., Bishop, R., Wilson, M., Wood, L., Alexander, C., & Almada, A. (1997). Effects of creatine supplementation on repetitive sprint performance and body composition in competitive swimmers. International Journal of Sport Nutrition, 7(4), 330-346.
4. Cooke, M. B., Rybalka, E., Williams, A. D., Cribb, P. J., & Hayes, A. (2009). Creatine supplementation enhances muscle force recovery after eccentrically-induced muscle damage in healthy individuals. Journal of the International Society of Sports Nutrition, 6(1), 13.
5. Ziegenfuss, T. N., Lowery, L. M., & Lemon, P. W. (1998). Acute fluid volume changes in men during three days of creatine supplementation. Journal of Exercise Physiology, 1(3), 1-9.
6. Whyte, L. J., Gill, J. M., & Cathcart, A. J. (2010). Effect of 2 weeks of sprint interval training on health-related outcomes in sedentary overweight/obese men. Metabolism, 59(10), 1421-1428.

Larissa Reis Diet Plan Workout Routine

Equipped with jaw dropping figure, Larissa Reis is a fitness model, fitness expert, nutritionist, certified PROPTA IFBB instructor, and owner of a healthy restaurant. Needless to say, we are totally stunned to see how one single woman can handle so many qualifications at the same time. Well, the athletic beauty with impeccable panache is actually multitasking. Larissa dishes out the secrets of her fitness and amazingly poised attitude, let’s have a look.

High Values

The Brazilian beauty shares that in her childhood itself, her parents inculcated in her the right and high values such as respect for hard work, inner strength, and loyalty. She bestows the entire credit of her ripped figure and positive outlook to her parents who had her focus on fitness and optimum health more than anything else. She contends that the manifestation of our ingrained desires and dreams lie in the efforts we put in them to have them come true. She states that her sculpted figure is totally the outcome of the persistent and relentless endeavors she put in her routine life. While being very disciplined and resolved, Larissa embraced balanced diet and regular workouts. She always kept a strong and watchful eye on her goals and with her patience and perseverance, she attained the most sought after athletic status.

Source of Motivation

Larissa refers to her fans and followers who always look up to her as an idol, as her biggest source of motivation. She adores photography and simply loves being photographed in the sultriest way. Besides that, she doesn’t step back from imparting the credit for her success in life to her sponsors namely Nutrex Research, Suits by Amy, and Better Bodies for they provided her the platform to prove herself. Apart from that, the love and support of her friends and family members constantly strengthen her. She deems it extremely important to be surrounded by positive people because when you are blissful, you reach one step closer to your objective. She recommends her fans, no matter what, never ever give up on your dreams because no obstacle, no opposition or whatsoever is bigger than your spark to win.

Five to Six Small Meals

To speed up the formation of lean muscles and to render right fuel to her worked out body; she eats five to six small meals in a day. She incorporates all the three macro nutrients namely complex carbs, lean protein, and healthy fats in proportionate amount in her meals.

Complex Carbs – Asparagus, green beans, broccoli etc.

Lean Protein – Chicken breast, lean turkey, tilapia etc.

Healthy Fats – Almonds, walnuts, fish oil etc.

Watchful Diet

Larissa steers clear from salty and sugary foods. She has nurtured some of the very wholesome habits such as she never adds extra salt in her meals. Also, she keeps her diet clean and renounces the consumption of carb containing foods especially in the evening hours. As for her cravings, she contends that if you make your meals delicious by mixing healthy ingredients, you are unlikely to be tempted by the desire to eat unwholesome foods.

Pre and Post Workout Snacks

Since pre and post workout snacks play imperative role in helping you suit the objective of sleek and curvy figure, Larissa consumes wholesome and nutrient dense snacks. Like every fitness enthusiast, Larissa too is prudent about the intake of supplements. She takes BCAA Drive and Defy as her pre workout supplements which foster muscle recovery process in her body. And supplements namely Hemo Rage Ultra Concentrate / Turbo Shots are used by her to boost her energy to perform workouts. When preparing for tough contests, she eats Lipo 6 UC, which keeps her in good mood and energized for the grueling workout sessions.

Thanks to these pre and post workout snacks such as half cup of roasted almonds, two scoops of muscle infusion, one serving of Creatine Drive with antioxidant Acai etc. that she gets needed boost in her strength, energy, and endurance. In addition to that, she ensures adding right ingredients in her snacks to make them even denser in taste and nutrients.

Involvement in Adventurous Activities

Larissa loves involving her in adventurous and exhilarating activities such as traveling, modeling, photography, surfing etc. These activities keep the spark up to do something great for herself alive in her. Besides that, they are conduit to her through which she strikes balance between her body and mind. It’s her inclination to sports since childhood that had her become brown belt in Brazilian Jiu-Jitsu. In addition to that, she practices workouts while playing loud music. Music being equipped with incredible power to invigorate your mind boosts the flow of adrenaline in your body and speeds up the benefits of exercises.

Variety of Workouts

From the cut and high definition muscular figure of Larissa, it’s apparent that she executes plentiful of strength training workouts. She begins her exercises with running, jogging etc. which is followed by medium and low intensity workouts. That said, instead of solely relying on strength training, she also executes cardio workouts such as running on elliptical, treadmill, stair master, boxing etc. Cardio workouts rev up the activity of her heart and thus keep it in good health. Among sweaty and detoxifying workouts, the stunner is immensely influenced by hot yoga. The fitness icon indeed performs bountiful of workouts but still squats, glute kickbacks, tricep pushdowns etc. are her most beloved workouts. She works out using varied kinds of gym equipment and before her body reaches into comfort zone with any workout, she turns to higher weight, or advanced level workouts.

Allocated Workout Routine

Larissa works out six days in a week and devotes one complete day to rest. She has allocated her workout routine on the basis of muscle groups. She personally favors low intensity weights with elevated number of reps. That said, she reckons that we all have different bodies, so the outcomes too are likely to differ. You surely need to try and figure out what works out best for you.