The MuscleTalker - Issue 80 (December 2008)

Welcome Celt as a new MT moderator who'll be helping us to run the Bodybuilding Supplements and Prohormones, Designer Steroids and Testosterone Boosters sections.

Brand new section: Bodybuilding Recipe Videos with our own expert chef Paul Elliott. New video recipes will be added regularly - see Tuna Omelette with Dressed Salad and Black Pepper and Coriander Thai Chicken with Rice.

New articles, interviews and reports in November:
- Carbohydrate Supplement Powders - a review of all the carb powder supplements available
- Interview with British intermediate champion Micky McKay
- Battle of the Giants - report by kitty from Norway

Past articles at Bodybuilding Articles, with categories of all our main articles and past newsletters contributions.

*** Best wishes from James Collier and The MuscleTalk team! ***

See you at www.MuscleTalk.co.uk

*** Antioxidant Phytochemicals in Superfoods ***
James Collier - MuscleTalk Moderator & Nutrition Consultant www.healthyaction.co.uk

There is no scientific definition of a superfood, it is generally used for less common fruit and vegetables and taken to mean that the food has benefits above and beyond those gained from the nutrients due to a high content of phytochemicals or anutrients. An anutrient could be defined as a substance found in food, which is not required for life, but may have some nutritional or health benefit, and certain phytochemicals found in food are claimed to have positive effects. Tens of thousands of different phytochemicals have been described including flavonoids, carotenoids and glucosinolates. Many of these have been found to act as antioxidants in the body, which is believed to be good for the health.

There is substantial evidence indicating that diets containing plenty of fruit and vegetables may reduce the risk of cardiovascular disease. You'll all have heard about '5 a day', where a good intake of fruit and veg has been shown to reduce risk of disease. For more info see Fruit and Veg in Health and Fitness. However it is hard to isolate a particular component of fruit and vegetables that is responsible for any health effects.

The body's metabolic processes produce oxidative compounds that have the potential to cause cell damage. These oxidative compounds can be neutralised by the body's antioxidant defences which include antioxidant vitamins such as vitamins C and E, and also complexes synthesised in the cell, e.g. glutathione. A lack of antioxidants can result in oxidative stress, which is shown in several disease processes. The oxidation of LDL-cholesterol (the so called 'bad' cholesterol) is an important stage in the development of heart disease, so this could be a genuine example of where antioxidant phytochemicals could reduce the risk of heart disease.

Oxidative stress occurs in diabetes, cancer and the aging process and therefore it is plausible that increasing antioxidants from the diet may counteract some of the harmful effects of the oxidative compounds. Nevertheless, there is some question as to whether these 'superfoods' have an antioxidant effect once eaten and absorbed. The chemical changes the food may undergo upon absorption, and subsequent changes in their properties, are unknown. Furthermore, trials where dietary antioxidants are given have not yet shown any health benefit.

The term 'superfoods' may encourage people to try new foods like pomegranate or blueberries. The negative effect of this may be if the term is used for products like goji berries promoting the notion that a healthy diet is exotic and expensive. Unfortunately the type of people who are motivated to change their behaviour as a result of these marketing trends are those who are already health conscious and consuming adequate quantities of fruit and vegetables.

*** Training Legs with a Bad Back ***
By Drew Price BSc MASc RNutr CSCS, MuscleTalk Moderator and Strength & Conditioning Consultant www.healthyaction.co.uk

Many people suffer from a bad back but what do you do if you want to train legs and have a problem squatting and deadlifting? Obviously the first thing to do is to find out what the problem is and take measures to improve the situation, which usually means a trip to either the doctor or (sports) physio, then follow their advice.

However, there are things you can do to take the strain off the back whilst training and increase the training effect on the legs. Depending upon the nature of the problem, single leg movements may well be a good choice. By working one leg at a time you train the body as it naturally functions (remember walking and running are movements on one foot), you increase instability as well as also greatly reducing the load you need to carry.

Pistols
A pistol is a squat with large range of motion but using only one leg. The aim is to squat down in a controlled fashion until your glute touches, or is as near as possible, to your heel. You then pause and squat up, avoiding a bounce. The unused leg is kept near straight and moves from a few inches out in front when at the top of the movement, to straight out in front when at the full squat position. In this way the heel of that leg slides a long a line a few inches off the floor. They are tough as they demand co-ordination, flexibility and a good deal of useful strength. These are great; no external loading of the spine and they are very very hard going. Remember if you do a pistol with your own bodyweight, this is like putting your bodyweight on your back and doing a normal squat.

In fact if you try it you'll see it's more like bodyweight plus 20% as one foot is less stable than two so you have to work harder. Balance is a problem and shifting you centre of gravity forward will help. You have three options here. The first is to pistol squat in a doorway using the frame for stability, this is a good starting place to learn the movement. Stand side on in the doorway with toe 2-4" away from the frame but in line with the wall. As you squat down your free leg will stick out next to the wall. As a progression from there you can also do it with hands out in front of you or also use a weight like a small plate, light dumbbell or kettlebell.

One leg squat
This is similar to the pistol but with the leg you're not using bent at the knee so at the bottom of the movement you have your knee/shin on the floor.

Unilateral deadlifts
These are copies of the deadlift movement on one leg. If you can use a weight as well then all the better. You can do either stiff-legged or traditional; just make sure you keep your hips nice and stable.

Lunges
Lunges are often overlooked but when done nice and steadily they don't require much in the way of weight compared to squats and the like.

Split squats
These are like lunges but with the back foot on a platform or bench and are very tough. Remember if you can't use a weight go for depth and reps.

Weights and loading
With the above you can use a little weight if it is tolerated. You can also wear a rucksack with the load on the (tight!) waist strap and the shoulder straps loose. In cases where there have been disc issues holding the weight up above the head can keep the back in a more preferable position but again do check with your doctor or physiotherapist before trying anything here.

*** Food of the Month - Turkey ***
By Big Les - MuscleTalk Moderator & Nutrition Consultant - www.healthyaction.co.uk

With Christmas comes the season of turkey, turkey and more turkey. Many think of turkey as being interchangeable with good ole chicken. Which, it is; however, nutritionally speaking it has its own admirable qualities.

Turkey is lower in fat that chicken. Although preparation makes a big difference to how much fat you finally get in your dish, the turkey meat itself is notably lean. An average 100g serving of roasted chicken as analysed by the laboratory food experts* will give you 7.5g of fat, while the turkey comes in at a positively svelte 4.6g. Not only that, but your 100g of turkey is packing around 20g of protein to boot. Of course a lean grilled turkey breast with the skin off is even leaner again, and slightly higher in protein still.

Low in fat, high in protein, turkey also weighs in with plenty of zinc and B vitamins, especially niacin. Eat the dark meat and you follow that up with a healthy dose of iron. You will also get a sprinkling of other minerals such as potassium, phosphorus and magnesium.

Turkey should not just be a yuletide addition to the menu; for the health conscious bodybuilder it is great for the off season being low in fat even when roasted, while lean skinless turkey breast provides plenty of protein in a low fat parcel. Turkey mince is lower in fat than beef mince and can be used as a direct replacement - useful when cutting, and essential for the Firehouse restaurants' famed ground turkey scramble.

Turkey has a reputation of being a bit on the dry side - if it is blame the cook, it responds well to marinades, and the fibres open up easily. With it being Christmas it's time to share my roast turkey secrets: Firstly, use two roasting tins - one bigger than the other, in the first put some water with some rosemary in; the second one gets the turkey on a rack. Place the tin with the turkey in the tin with the water so it doesn't spill, then wrap in foil so it is all sealed in nicely. This roasts and partly steams the turkey keeping it moist and gives a hint of rosemary throughout it.

For those that like to go with the Christmas cheat day; gently lift the skin of the turkey and place butter underneath, then lay streaky bacon over the top. And then roast as above. Finally remember, a stuffed turkey takes a lot longer to cook, so put lemon and onion inside it, not forgetting to take out the giblets.

Thankfully, turkey is not subject to the same plumping methods as chicken, and water injected turkey is rare to non existent. When buying a whole bird fresh, look for one that's a good colour without yellowing and a strong smell, with turkey breast, look for meat that's a redder colour than chicken and looks like a muscle. It should be slightly matt in finish rather than plump and glossy.

Have a great Christmas, don't forget to relax, and even those competing in the Ironman next year can have just the one cheat meal.

*** MT Powerlifting Totals Competition ***

Check out the latest totals

Also check out the Test your Mettle... What's your best? competition - open to all MuscleTalk members, just for fun so please join in!

The MT 220lb bench press competition has also been revived from 2004. How many reps can you do?

Keep lifting and keep working!

*** Recipe - Cranberry Cheesecake ***
By James Collier, Nutrition Consultant

Taken from Healthy Christmas Recipes

** Ingredients
2oz/55g low fat spread
6oz/170g wholemeal shortbread
½oz/12g gelatine dissolved in 3tblsp (45ml) water
8oz/225g skimmed milk cheese or quark
5oz/150g low aft natural yoghurt
1 medium egg
5oz/140g cranberry sauce
Cream to decorate
Fresh cranberries (if available)

** Method
1. Melt margarine, crush shortbread and mix together
2. Press down in an even layer in the base of a lightly greased 7inch (18cm) spring release tin or a loose bottomed tart tin
3. Chill in refrigerator for 30mins
4. Dissolve gelatine in 3tblsp hot water, add skimmed milk cheese/quark, yoghurt, egg yolk and cranberry sauce in a large bowl and mix together, then add cooled gelatine
5. Whisk egg white until stiff and lightly fold into mixture
6. Carefully pour in mixture on top of crumb base and leave in refrigerator until set
7. When set, remove from tin and place in a serving dish, decorate with cream rosettes and fresh cranberries

** Information
Serves 8. Approx. 190kcal per serving.

More great bodybuilding recipes can be found in the eBooks 'Muscle Menus', 'Muscle Menus 2', 'Muscle Menus Vegetarian' and Muscle Menus Shakes, Bars and Smoothies

*** DVD Review - Bigger Stronger Faster ***
Review by James Collier, MuscleTalk Owner & Moderator

Available here

Bigger Stronger Faster is documentary film subtitled 'Is it still cheating if everyone's doing it?' Director Chris Bell explores the use of anabolic steroids and performance enhancing drugs in the USA and the hypocrisy that surrounds them. America prides itself on being the biggest, fastest, strongest nation in the World and will proudly display all its heroes to prove this fact. But for these heroes the pressure is too strong for them to be heroes and they turn to performance enhancing drugs. Bell explores the question, do you follow the rules, or do you follow your heroes?

Film and sports stars are exposed for using performance enhancing drugs and the benefits and dangers are discussed including interviews with unbiased experts. It also looks into the fraud surrounding some bodybuilding supplements and how the term 'proprietary blend' on labels deceives us and basically cons us into buying a formula.

The documentary is a fair and unbiased report and certainly gets us thinking. Overall I thought Bigger Stronger Faster delivered its message very well and highlighted that Congress didn't even understand the drugs it had banned. In a nutshell the USA love winners, know full well what those same winners do, turn a blind eye on occasion and then get all high and mighty come the next Olympic games or time to get voted into power.

Don't put this DVD on in the assumption that you'll sit back and relax to watch it though; indeed the opposite will be true - you'll find yourself actually getting a little angry.

The articles in The MuscleTalker are for information purposes only and are the sole expressions of the individual authors opinion and are those not necessarily shared by the owners of www.MuscleTalk.co.uk