| Q&As: Ask the Nutritionist (Last updated: 29 Nov 2006) If you have a question on supplement, nutrition or training to ask, email to questions@ultimatesg.com |
| Q) I do not have a lot of time to train, can I still start the bodybuilding lifestyle? A) As long as you can commit to training about half an hour, three times a week. You can do this at home by purchasing an adjustable rack, a sturdy bench and a set of 50kg barbell and dumbbell sets to begin with. Do one warm up set and three work sets of each of these exercises, 8-10 reps each set. Bench Press, Squat, barbell row, Shoulder Press, Barbell Curl, Side Dumbbell Lateral, One Legged Calve Raise, Lying Leg raise/Sit ups (alternate between workouts, 15-30 reps per set). Rest for 40 secs to 1 minute between sets) Q) I find that I often experience low energy level during my training session, I train at my home late at night, could it be because our energy level is not at its highest at this time? A) Our body is capable of peaking at almost any time of the day as long as you usually train at around the same time. If you look at champion bodybuilders' training time, you will find that they may not all train in the morning etc. Bill Pearl start his training at 4am every morning! And there are some who train late at night like you. If I were you, I will look into my eating, lifestyle and rest pattern. Try to make sure you eat wholesome and nutritious meals at least 4 times a day. You may like to add 2 scoops of Gainer Matrix 1 hour before training to improve your energy level if necessary. Make sure that you are getting at least 7 hours of quality sleep each night. Also ensure that you are not engaging in too many other physical activities that will "drain" up the energy you need for training. Q) Is there such a thing as the best stance for squat? A) Most bodybuilders prefer to use a narrow stance, something as width as the shoulder with their toes point slightly outwards. This position enhances quadriceps development in squatting. Bodybuilders will also benefit by squatting on an upright position which target the quads rather than overdevelop the glutes. The use of a cheap device, Manta Ray will helps one to achieve this. Q) How does a Creatine product called cell-X compare to Creatine Monohydrate? The label says it is more than 100% more effective than Creatine Monohydrate. A) The "enhanced" creatine product you talk about is basically sugar plus Creatine Monohydrate in a ratio of 1g to 10g. The same effect can be achieved by taking Creatine Monohydrate with a sugar drink or with a meal containing carbohydrates. I have no ideal where the more than 100% effectiveness figure is derived scientifically. You may wish to check with the manufacturer on that. Q) My friend recommends that taking collagen can improve my skin texture and reduce wrinkle. What is your advice? A) I do not believe this claim is for real. But if you really insist on trying, go to the supermarket and get some gelatin powder. These are very high in collagen and try it out yourself instead of buying those collagen supplements that are way over priced. And for your info, liquid amino acid supplements are also gelatin-based products. Q) I saw a Ginkgo supplement that is 2500mg per tablet, that is more than 41 times stronger than what you are selling. How can potency of Ginkgo vary so much? Is it too strong to take one of this 2500mg tablet a day? A) This 2500mg tablet is labelled such that it was actually equivalent to 2500mg of Ginkgo leave per tablet. Since it is a 50 to 1 extract, meaning the Ginkgo leaves are concentrated from 50 parts to 1 part, it is actually a 50mg standardised Ginkgo tablet. Therefore the 60mg standardised capsule that my online store carry is actually equivalent to 3000mg tablet if I wish to label it that way which I will not, as it will be very misleading to the consumers. Q) I train for power 3-4 times a week using methods that extend way beyond normal failure. These includes forced reps, negatives. I did only low sets and low reps ranging from 2-5 reps. I fall sick easily and constantly experience flu-like symptoms and cough. What supplements can I take to improve my immunity? A) Training like what you are doing tax your central nervous system (CNS) greatly. As a result, your immunity is weakened. I suggest you back off with these training beyond failure methods and use them only maybe once a month. You should also benefit with more volume in your training. For supplements, be sure to take DHA Max to boost your CNS, which will in term boost your immunity that stemmed from highly stressed nerves. Q) Do you think of desiccated liver pills since it is a popular supplement in the golden age you talk about? A) I will not recommend anyone to take them nowadays since there are better supplements as we have advanced a lot. Liver is the major detoxification organ in mammals. Taking liver pills will be like taking badly contaminated amino acids tablets. Q) Do you think phosphatidylserine supplement is worth trying? (to build more muscles) A) They may exert some interesting effects on anti-catabolism. But at the high price tag, it may not be justifiable at the moment. You will need 800mg a day to get good effects based on the research and there is just not too many research on this at the moment. Q) I just bought a whey product that have a very raw smell, I find it strange and unbearable. A) Due to the processing method, some whey products have such taste and smell characteristics that may not be acceptable to certain consumers. They are not spoiled as long as they are kept under good conditions and are still before the expiry date. Q) Have you heard of a supplement called Green- Lipped muscle? It is supposed to be good for the joints. A) I believe your are talking about a supplement called Green-lipped Mussel not muscle. It is a mussel from New Zealand that may have some therapeutic effect on joints because it contains a relatively small amount of glucosamine compare to pure Glucosamine supplements. Similar items will be shark cartilage and sea cucumber. If you are looking for a good joint supplement, you should be using a pure glucosamine supplement. Q) I read that taking contaminated Creatine may be harmful to our health. How do Creatine products get contaminated? A) First of all Creatine Monohydrate is the Creatine form with the most research by the genuine scientific field and other forms with zero research. If you are serious about getting results, this should be the form you are using. Coming back to the purity issue. The most recent analysis, shows that Creatine in the USA market can contain as much as 3.5% impurities, some of which are potentially harmful to health. The surveillance test also indicates that Creatine from Germany made by a patented process is best as it has impurities well under control to trace amount as the patented process allows full reactions of the raw materials. USA-made Creatine have impurities level ranging from good to very bad. China-made Creatine fare the worst in the test, all have impurities level way on the very high side. Q) Why is Melatonin as anti-oxidant (A-O)? A) Melatonin is a hormone that govern our biological clock. Its level in our body coincide with our 24 hours sleeping or active pattern. Melatonin itself exert strong A-O properties, it is an A-O produce by our body together with another examples like glutathione and SOD (Super Oxide Dismutase). I believe deep sleep which increase Melatonin production in the body exert an anti-aging effect. And melatonin supplement should be only when you need them as their effectiveness tend to weaken with continuous usage. Q) Which products are you using now?. A) Inner Armour Instanised Whey, Super Complete Vitamin Pak, Max DHA and Creatine Power. Q) Is drinking milk good or bad? I read some bad press about it? I am taking about 1 liter every day. A) Other than milk allergies and lactose intolerance drinking milk should be fine. Most of the bad press about dairy milk cannot be substantiated. If you ask any main stream Nutritionists or Dietitian, they will tell you that milk is one of the best source of Calcium. There is probably no problem drinking half to 1liter daily. Q) Can I gain weight taking Gainer Matrix without training? A) Taking gainers without resistance training is not only unhealthy but it will also be a lot less effective. You will gain more fat mass than lean mass. Resistance training promote nitrogen retention and Gainer Matrix will a steady influx of nitrogen into your bloodstream and promote an ideal insulin response to shuttle glucose and amino acids into the muscle cells. Stacking it with Creatine Power and intensive weight training 3-4 times a week one can gain up to 2-4kg of mostly lean mass a month. Q) I am thinking of taking product X (something that contain green food and blue algae) to help my recovery as its website claim, is it good? A) This product is a so called "body cleansing" product that contains concentrated dehydrated fruits and vegetable juice together with some spirulina, aka blue algae. Although the growth efficacy of algae was once thought to be the solution to our planet protein shortage, it also contains large quantity of substances that has potential to raise uric acid levels in the body to cause gout. One should just take highly coloured fruits and vegetable and give this product a miss. Q) Which is better steaming or boiling food? A) Steaming results in lesser loss in vitamins compare to boiling because the food cooked is not in contact with the boiling water. Microwave is a comparable way of cooking in term of nutrients preservation efficacy. |
Above (Product X): Whey not
instanised properly. Float on top
after being added.
instanised properly. Float on top
after being added.
Above (Product X): After stirring
for 30 seconds vigorously in
125mL of room temperature
water. Lots of undissolved
clumps and globs....
for 30 seconds vigorously in
125mL of room temperature
water. Lots of undissolved
clumps and globs....
Compare this with
Below: ISS
Research....
Complete Whey
Below: ISS
Research....
Complete Whey
Above (ISS Research Complete
Whey): After stirring for just 5-10
seconds vigorously in 125mL of
room temperature water. No
clumps, no globs, completely
dissolved! Super smooth! Full
details below.
Whey): After stirring for just 5-10
seconds vigorously in 125mL of
room temperature water. No
clumps, no globs, completely
dissolved! Super smooth! Full
details below.
Need HELP?
Shopping Guide
is here!
Gain size?
Gainer Matrix +
Creatine Power +
Super Vitamin Pak +
Max DHA
Muscle Definition?
Micellar Matrix +
Lean Green +
Super Vitamin Pak +
Max DHA
Increase Stamina?
Lean Green +
Super Vitamin Pak +
Complete Whey +
EPA-DHA Balance
Shopping Guide
is here!
Gain size?
Gainer Matrix +
Creatine Power +
Super Vitamin Pak +
Max DHA
Muscle Definition?
Micellar Matrix +
Lean Green +
Super Vitamin Pak +
Max DHA
Increase Stamina?
Lean Green +
Super Vitamin Pak +
Complete Whey +
EPA-DHA Balance
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