Archive for November, 2009

What do you want to see on Project Swole?

Monday, November 30th, 2009

Would you be interested to know that Project Swole will soon be undergoing a redesign? I’ve already expanded the layout to 1000 pixels where it was once only 800 pixels, but a whole new graphical layout is coming out shortly, and I’m thinking of installing the Social Networking plugin Mingle to let Project Swole readers connect with each other more easily. Project Swole 3.0 should be good.

Articles and Posts

I’ve received a ton of requests for new articles on Project Swole. Let me tell you what’s on my To Write List and you can add to it as you see fit by leaving me some comments.


The Twilight Workout Routine – Taylor Lautner Gains 30 Pounds of Muscle in One Year

Friday, November 27th, 2009

The Twilight Workout Routine

If you are a Twilight fan, you have already seen The Twilight Saga: New Moon and you already know who Taylor Lautner is, aka Jacob Black the werewolf.

I have seen the movie and I was not altogether impressed, although it was not a bad movie. I would give it a 7 out of 10, while IMDB has it at 4.5 out of 10. It is a thrilling romance/monster story for teenage girls. Everything about the flick is targeted at tween girls and that’s all there is to it.

What I was more impressed by, is the evolution of Taylor Lautner. In nine months, this 17 year old boy gained 30 pounds of muscle to better pull off his changing into a werewolf for New Moon. Granted, if he didn’t gain the weight the part of Jacob Black would have been recast.

Taylor Lautner Before
Taylor Lautner Before
Taylor Lautner After
Taylor Lautner After

Taylor Lautner used to be a 5’10”, 140-pound fairly ripped martial artist, but now he’s a weightlifting beast. So, just how did Taylor Lautner gain 30 pounds of muscle so quickly?

He maximized his genetic potential, and you can too.


Conditioning Workouts Do Not Affect Strength Gains

Tuesday, November 24th, 2009

Need another reason to add either HIIT or HIRT into your workout routine?

A university study has concluded that a combination of cross training and strength training produces the same strength adaptations as strength training alone, while also eliciting the wonderful benefits of cardiovascular conditioning.



How Many Reps Should You Do?

Monday, November 23rd, 2009

When lifting weights, there are many questions asked by both noobies and experienced lifters alike.

How Many Reps?
How Many Reps?

Some great weightlifting questions include:

  • what are the best exercises?
    Answer: view my series of best exercises posts.
  • how long should I workout?
    Answer: HIIT: 20 mins, Weightlifting & Endurance Cardio: 45 mins
  • how many sets should I do?
    Answer: That answer is going to require a dedicated post, so I’ll get to that shortly.
  • how many reps should I do?
    Answer: read on and find out…

There are 3 main kinds of repetitions (reps) when it comes to weightlifting; certain rep and set schemes are used depending on your goals. Let’s examine scheme #1:


The Carb to Protein Ratio Diet

Wednesday, November 18th, 2009
Dr. John Berardi
John Berardi

Since the late 1990’s Dr. John Berardi has published 8 scientific abstracts; 15 scientific papers and textbook chapters; presented at nearly 50 scientific, exercise, and nutrition related conferences; and published countless articles online.

His first articles at Testosterone Magazine so many years ago, provided me with the basis for everything I know about nutrition today. Now I will turn some of that knowledge over to you in the form of Nutrition Tips written by Dr. Berardi himself.

Today’s Topic – The Carb to Protein Ratio Diet

I have written, on numerous occasions, about reducing your carbohydrate intake and increasing your protein intake to lose fat and maintain muscle mass when dieting. I have suggested how many carbs to eat in a day, how much protein to eat in a day, and how much fat to eat in a day. I have even provided 10 tips for getting shredded.

Despite these suggestions, time and again I am still asked how much protein, carbs, and fat people should be eating each day. Then when I give my answers, people still question me:

“Shouldn’t I be eating more carbs?”
“Isn’t that too much protein?”
“How many calories should I aim for?”

Need protein powder?

If you are looking for a pure protein powder, check out Optimum Nutrition. Optimum Nutrition protein powder comes in about 20 different flavors, and is available in 1 lb, 2 lb, 5 lb, and 10 lb containers.

Click here to order or learn more about Optimum Nutrition.

Now I have a specific macronutrient layout for you to follow based on your bodyweight. The protein is a little lower than I usually recommend and the carbs are definitely higher than I recommend for most fat loss diets.

That being understood, this diet plan is based on a study at the University of Illinois and aims only at maintaining the proper ratio of carbs to protein for ideal fat loss and muscle retention.

For maintaining muscle mass, you can use the bodyweight column based on your current weight. For gaining muscle or losing fat you can use the bodyweight column based on your desired bodyweight.

I suggest if you have a really slow metabolism that you opt for a lower calorie total and if you have a really fast metabolism you opt for a slightly higher calorie total.

Check out this chart for some calories and macronutrient options:

Your Bodyweight kcal/day Fat grams* Carbohydrate grams Protein grams
330-375 lbs 4500 kcal 150g 450g 338g
290-330 lbs 4000 kcal 133g 400g 300g
250-290 lbs 3500 kcal 117g 350g 263g
210-250 lbs 3000 kcal 100g 300g 225g
170-210 lbs 2500 kcal 83g 250g 188g
135-170 lbs 2000 kcal 66g 200g 150g
100-135 lbs 1500 kcal 50g 150g 113g

*These numbers assume a diet that contains 30% fat.

To customize this chart for your own needs and to get more accurate numbers:

  • to gain muscle with a fast metabolism, start with your desired bodyweight and multiply by 14 to get total daily calories
  • to gain muscle with a slow metabolism, start with your current bodyweight and multiply by 13 to get total daily calories
  • to lose fat with a fast metabolism, start with your current bodyweight and multiply by 13 to get total daily calories
  • to lose fat with a slow metabolism, start with your desired bodyweight and multiply by 12 to get total daily calories
  • multiply total daily calories by .3 to get total fat calories, divide by 9 to get total fat grams
  • multiply total daily calories by .0751 to get total protein grams, multiply by 4 to get total protein calories
  • multiply total protein grams by 1.4 to get total carbohydrate grams, multiply by 4 to get total carbohydrate calories

None of the numbers from the chart or from the above calculations will be 100% exact. You will need to adjust calories and macronutrients based on your own bodily needs. For example, you may need to increase protein for gaining muscle or decrease carbs for losing fat, but those adjustments should be based on your results after the first couple weeks of dieting.

Be sure to exercise at least 3 times a week for 30-45 minutes per session to see optimum results.

Get Precision Nutrition
Get Precision Nutrition

Increasing your protein intake and decreasing your carbohydrate intake will help you to maintain (or even gain) muscle while losing fat on a weight loss diet. Don’t make the mistakes of the high carb dieters before you. Take advantage of our currently knowledge of macronutrient nutrition to burn fat faster than ever!

But don’t take my word for it. Let’s see what JB has to say about it:

Tip: The Ratio Diet

“Want to improve body composition, increase the ratio of fat lost to muscle lost during a diet, improve blood lipids (cholesterol and triglycerides), prevent wild fluctuations in blood glucose and insulin, and improve satiety when on a diet? Well, you’re not alone. In fact, Dr Layman and colleagues at the University of Illinois are also interested in helping you accomplish these goals.

In their recent studies, they have demonstrated a myriad of benefits associated with reducing the ratio of carbohydrate to protein in the diet from 3.5g of carbohydrate to every 1g of protein to 1.4g of carbohydrate to every 1g of protein.”

See Also

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Precision Nutrition
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Healthcare Associated Infection

Tuesday, November 17th, 2009

The following guest post was contributed by Barbara Dunn, a PR executive who is writing today about healthcare-associated infection (HAI), an important topic for everyone.

Healthcare Associated Infection

When someone develops an infection, at a hospital or other patient care facility, that they did not have prior to treatment, this is referred to as a healthcare-associated (sometimes hospital-acquired) infection (HAI).


UFEC I – Ab Lounge Sport vs. The Ab Wheel

Monday, November 16th, 2009

Welcome to the very first Ultimate Fitness Equipment Championship battle. This will be a lowdown showdown between 2 pieces of fitness equipment that I have used. I’ll break down the good and the bad, then I’ll make my recommendation for best piece of equipment. Ready?

Let’s get it on!

UFEC I – Ab Lounge Sport vs. The Ab Wheel

Ab Lounge Sport
Ab Lounge Sport
VS. Ab Wheel
Ab Wheel

This weekend my friend bought an Ab Lounge Sport from Target. He set it up in my living room, which essentially forced me to try it out. For a comparison, I used the results from my handy ab wheel to gauge the effectiveness of this Smurf-blue chair-like contraption.


20 Unhealthy Foods That You Think Are Healthy But Are Actually Killing You Slowly

Thursday, November 12th, 2009

Updated: 11/12/2009

HamburgerLet me preface this post by saying: “I eat these foods.” Yes, it is true, I do eat about 50% of the foods listed. Especially peanuts, Smartfood, and some of the carbohydrate foods listed at the bottom.

If you take this list literally, it will just aggravate you, so take it with a grain of salt… or maybe a rain of whole wheat.

There are many terms that are misleading in the food advertising industry today. Think of how many times you see healthy phrases plastered all over food containers.


Zola Acai Juice

Wednesday, November 11th, 2009

Zola Acai Juice

Acai Smoothie
Acai Smoothie

I recently had the opportunity to try 7 of Zola’s products: 3 acai juice blends and 4 acai smoothies. To skip the background on Zola, click here to go straight to the product reviews. By the way, I get nothing out of reviewing these products, not even if you follow my links to buy some. This is just for Project Swole readers’ information.

The philosophy of Zola is to bring highly delicious and nutritious Brazilian superfruits to consumers, and that is what they do best.

Zola has an agreement with certain Brazilian communities which allow them full access to the best, freshest acai that Brazil has to offer. Because of this agreement they never have to buy acai on the open market, and they are able to give directly back to their partner communities in an effort to reduce poverty and preserve the habitat.

A recent article in Forbes magazine noted Rio de Janeiro, Brazil as one of the world’s happiest cities. It just so happens that Rio de Janeiro is one of the top producers of acai berries, and the people that live there have daily, cheap access to acai foods.

Could acai = happiness? 😛


How to Jump Squat

Monday, November 9th, 2009
Jump Squats
Jump Squats

Jump squats are great.

This is an excellent sport specific exercise that can be used alongside plyometrics to help you increase your vertical jump.

Jump squats will also help you power through a plateau in your regular squat development by conditioning your quads and hips to power through the lockout at the top of the movement.

Jump squats are an excellent sport specific exercise that can be used to increase power for:

  • Olympic weight lifters
  • Olympic athletes that either throw (javelin, shot put) or jump (long jump, pole vault)
  • Basketball players who need to jump high
  • Football players who block or tackle

Add jump squats to your regular workout, your HIIT routine, your HIRT routine, or your sport specific training.