the_mad_viking's blog on training and diet

I recently found an article in an older issue of the Australian Ironman magazine about CLA. I use it myself as well when I prepare for a contest, and I think it is amazing stuff.
That’s why I’m sharing this article with you.

“Fat cells work like bathtubs. Fat enters through a faucet and exits through a drain. I have found the secret for slowing down the faucet”
- Michael Pariza, Ph.D.

For all you basketball fans -sorry, but the titular chant isn’t Beat L.A., a.k.a. the Los Angeles Lakers. Televised Lakers games are punctuated by wide-lens pans of the audience and glimpses of stars and diplomats in attendance - celebrity fat cats rooting for the fat cats of the court.

The scientific community has its Lakers-style fat cats too. Throughout the medical and natural-healthcare community the CLA! CLA! CLA! chant is growing stronger. Short for conjugated linoleic acid, CLA is now recognised as the missing link in our ability to remain lean, reduce body fat and modulate healthy weight- and fat-loss efforts. It seems researchers have been looking in all the wrong places for a drug to fight the epidemic of obesity we presently face.

THE SCIENTIFIC STUFF
Conjugated linoleic acid is a chemical compound having a variety of isomers, or molecular configurations, and is found primarily in dairy and meat products. At the molecular level CLA resembles linoleic acid, though
biologically, the two fatty acids have opposite effects on human physiology. Linoleic acid appears to promote tumor growth, while CLA inhibits it.

Twenty-eight CLA isomers have been identified, each with a slightly different chemical-bond structure. Scientists refer to the most researched form as cis-9-trans CLA, or rumenic acid. The cis-9-trans-11 form was believed to be the most biologically active isomer in promoting human fat loss. New evidence out of the University of North Carolina at Greensboro, however, suggests that cis-10-trans-12 isomer may produce even greater fat-loss-to-lean-muscle ratios.

CLA has a variety of effects on human health:
1. reduces bodyfat,
2. improves insulin sensitivity,
3. inhibits growth of prostate cancer
4. prevents the initiation, development and spread of breast cancer
5. lowers cholesterol and triglyceride levels
6. has powerful antioxidant and anticancer capabilities

FIGHTING FAT WITH FAT
It’s ironic that one of our most potent naturally occurring fat burners is itself a fat. Thanks to research led by Michael Pariza, director of the University of Wisconsin Food Research Institute, we now know that a reduction of CLA has turned us into fatties. America is one of the fattest nations in the world.

The prevailing theories concerning CLA’s role in fat reduction center on dietary habits and past guidelines. Current dietary recommendations focus on eating less animal fat, red meat and dairy products. CLA naturally occurs in dairy products, meat, sunflower oil and safflower oil. Grazing cows and sheep have internal microorganisms that make CLA. Human beings, however, must get it from food sources.

Some health care professionals contend that there is a direct correlation between lower consumption of CLA’s most abundant sources and rising U.S. obesity. Deficiencies of CLA in our diets may also be the result of changes in the feeding of cattle. Artifically fattened via feed cycles, cattle now produce reduced amounts of CLA, thus changing the content of meat and milk - an idea confirmed at Utah State University by Tilak R. Dhiman’s team. Data conclusively show that pasture-fed cattle have up to 500 per cent more CLA in their milk and 300 to 400 per cent more in their meat. Today’s dairy products typically contain only about one-third as much CLA as similar products did in 1960. That’s why researchers are suggesting that CLA supplementation is the key to reaching and maintaining weight- and fat-loss goals, as current dietary regimens don’t provide adequate amounts. For example, to get enough of the compound to do any good, you’d have to eat three pounds of hamburger, 25 slices of American cheese or a half gallon of ice cream.

CLA: A BODYBUILDER’S DREAM SUPPLEMENT
Research has revealed that CLA is intimately involved with fat-loss and lean muscle mass gain, which makes it a highly effective supplement within the bodybuilding community. Pariza, who reported his findings at a meeting of the American Chemical Society in August 2000, found that CLA not only had appreciable results in reducing the size of large fat cells but that its major mechanism of action was its ability to keep small fat cells from getting bigger, as well as accelerating the rate of fat burning in skeletal muscle. CLA, he said, is more effective as a lean-muscle developer than as an agent of weight loss. In Pariza’s initial studies, among dieters who stopped dieting and regained pounds, those taking CLA actually gained muscle and not fat. In other words, CLA helps gain lean muscle mass.

Additional studies have shown that CLA can decrease body-fat storage (especially around the abdomen) and increase lean-muscle mass relative to body-fat. That’s due in part to CLA’s ability to modulate insulin sensitivity.
Insulin is one of the body’s most anabolic (muscle-building) hormones, and at stable levels it facilitates transport of fatty acids and glucose into muscle cell membranes and away from fat tissue.

The whole process is a bodybuilder’s dream for maintaining a leaner, more muscular look. Imagine for a moment being stuck in a traffic jam, surrounded by cars, trucks, motorcycles, SUV’s - all moving at the speed of a turtle. The congestion is like the state of your metabolism. Supplemental CLA moves it from stop and jump-starts the breakdown of fat in muscle cells for energy while decreasing lipogenesis, or the formation of fat. Incorporating CLA into your daily regimen is like having your foot on the gas pedal out on the open highway, no longer stuck in traffic.

MORE BENEFITS
University of Wisconsin research teams found that CLA inhibits the formation of cancer-causing agents, prevents atherosclerosis, or hardening of the arteries, and assists in stabilising blood glucose. CLA has powerful antioxidant properties that support immune function and elimination of waste by-products. That aids in both cell and muscle repair. CLA also has anti-inflammatory properties. It can neutralise arachidonic acid, a compound found in red meat that’s linked to tissue inflammation, which can negatively affect recovery time and/or regular workout routines.
CLA also has a positive effect on neurotransmitters for improved mental clarity and focus and reduces the risk of heart attack and storkes by lowering cholesterol and triglyceride levels.

It has no known toxicity. Recommended dosage is 3.4 grams, or 3,400 milligrams a day for obtaining beneficial effects on bodyfat. Controlled human trials have shown that 5.6 to 7.2 grams per day increased muscle size and strength in beginning and seasoned weight trainers. Bodyfat has been substantially reduced within four to eight weeks with supplemental CLA use.

FEEDING THE MACHINE
One of the major problems associated with bodybuilding is eating. To both fuel tired muscles and gain size, you have to eat practically everything in sight - huge numbers of calories. You hear of top weightlifters eating a dozen eggs at breakfast and again before going to bed. Many male competitors eat 6,000 to 8,000 calories daily, while their female counterparts may eat up to 4,000 calories a day. Health experts have said that bodybuilders may be putting themselves at risk with such large amounts of high-calorie foods. According to the late Dan Duchane, author of The Underground Steroid Handbook, many bodybuilders get as much as 50 percent of their calories per day from high cholesterol foods.
Foods that are high in calories put a strain on everything trying to digest them as they go from the stomach to the intestines to the lymphatic system to the liver and then to the bloodstream.

KEEPING YOUR EDGE
Whether we’re weekend warriors or world-class competitors, finding and maintaining a sense of direction is often easier said than done. We tend to forget that to gain fat-cat status and build a body our peers would envy is mostly an attribute of our hard work and dedication. Throw in the basics of nutrient timing and proper supplementation, and you’ll find that you’re in total control of attaining and reaching your goals. Still, every so often you find one or two products you can count on that always seem to work for you, helping you shed excess body-fat and maintain that chiseled, muscular look.

There are not many products that research shows will not only reduce body-fat but also regulate immune function, improve glucose levels, fight cancer, prevent atherosclerosis, limit food-allergy reactions, convert fat to lean muscle, block the formation of cancer-causing agents and shrink existing fat cells while preventing new ones from forming. CLA is incredible stuff, clearly warranting the superstar status the health care community is giving it.

CLA is truly a bodybuilder’s dream supplement, good for a lean, muscular appearance and for protecting and preserving the health and well-being of the body’s internal structure. Fat cat or just furball, scamper to your favourite supplement.

Source:
AUSTRALIAN IRONMAN MAGAZINE
Vol 13. No. 4. 2006
p55-64

On the 28/11/09 I attended the Mr Shanghai Bodybuilding contest. It was part of the CBBA (Chinese Bodybuilding Association)which is IFBB affiliated. It’s definitely a different type of show then that I’m accustomed to. It was held at the Shanghai Sports University. I guess as some sort of condition the school was offered their own set of categories to allow the students to compete and actually be competitive. So there was two classes. The bodybuilders and the university students. This required a change of judges every time the bodybuilders and the university students competed. the bodybuilders were judged by CBBA official judges, whilst the students were judged by (most likely) other university students.

This dragged the show out for quite a bit. However the bodybuilders that were on display were ok. No one was shredded, but it may be a case of the Chinese diet is different of that of Australian and European bodybuilders. Either way, i was there to support a few people from the gym. The classes were broken up into under 65, under 75, under 85 and over 85. So the heavyweights were anyone over 85.

My friend Rock was 71kg the night before the show, but hit the sauna to come down to under 65 for the contest. He looked good. Hard to believe these guys are under 65. I can’t remember when i was under 65 last. Rock’s routine was really good. There were a lot of competitors who used the default music. By the time the show was over i had heard that track WAY TOO MUCH!

Rock won his class so went onto the overall. The winners of the subsequent catergories were all worthy. there were some pretty big line ups too. I think Rock’s was the biggest. He had around 12 in his.

As the contest was coming to an end and the different categories were being presented with their trophies, i was asked to present the awards to the over 85 category. That was an honour. i was introduced to the audience as Mr Universe. I have never been in that role before. It feels strange to be on stage fully dressed knowing that you are very out of contest shape. Linda said i should suck my stomach in so as to not look too bloated. Maybe that’s just the way i am now. hard to believe less than 30 days earlier i was presented with the overall Mr World trophy.

Did give me the bug to get back in shape again. After the contest i was approached by several people to have my picture taken. It is a strange feeling to be a semi celebrity. Last time that happened was after my appearance on Norwegian TV (after winning the Universe) where i was approached by some kids to get my autograph. Weird feeling signing my name.

Anyways enjoy my pics from the show and feel free to make comments or post any questions about Chinese contests or bodybuilding.

Please post any questions about anything here. I’ll do my best to answer them and if I don’t know, I’ll look into it so as to give you the best advice I can.

Hopefully we can both learn a thing or two.

I would like to let everyone know about an awesome product I have used for all my wins this year. Australian Bodybuilding legend Wayne Wilson has produced a winning base coat tan product that is awesome on so many levels. Not only does it suit my skin tone and keep me from looking like a lobster, it also doesn’t come off on my clothes, bed sheets and leave virtually permanent stains.

I follow this protocol and it works great.
For a sunday show i will shave on the thursday. I will then put my first coat of tan on the friday night. then a morning coat on saturday and a night time coat. Sunday morning last coat.

By this time i have had 4 coats. maybe even a 5th on the saturday at lunchtime.

A light coat of dream tan on back stage followed by hairspray, and cooking spray.

After the show i scrub off the dream tan and the suntan on gives me a nice dark tan for a week or 2 after. it comes of gradually but not in big patches so it fades nicely.

I recommend this product to anyone that wants to bring the best colour to stage and most importantly not be covered in a thick coat of dream tan as they left their tan too late.

www.suntanon.com.au

For those that haven’t heard the news, i have just returned from a successful trip to Germany to compete in the WFF Mr World. It was a very interesting experience. Competing overseas is always a lot more difficult than doing it at home. You don’t have the home crowd advantage with your fans and support in the audience. This was my 3rd trip to Germany.

Last year i went to my first Mr Universe contest and got 5th in the superbody category. This year i knew what i had to do and i had worked 12 months to try and win. I was coming off a a successful win off the Mr international in Melbourne and the Mr Southern Hemisphere in Queensland. So i wanted to take out the trifecta and win the big 3.

I knew i was in the shape of my life and when i was announced the overall winner of the Mr Universe i was shocked and over the moon. This was in June, but within hours of winning i was already planning my attempt at the Mr Australia for October.

The 3 months went pretty fast and before i knew it i was in Sydney on stage taking out the Overall Mr Australia. I was then given some very generous financial assistance for the Mr World. So 3 weeks later i was back at Pudong airport in shanghai, this time boarding a plan for Frankfurt.

I had my 9 meals of chicken and lettuce ready. i have my 4 litre bottle of water that i will have to fill twice and drink on the plane. My girlfriend Linda and I had all our travel plans organised including train tickets, hotels and most importantly burger king coupons for after the contest.

When traveling and competing you have to pack so many things. i had a big list of things that i needed. i didn’t have these last year, and from experience of my Mr Universe win i knew i needed.

George foreman grill
Foil, knife and cutting board for preparing chicken breasts
Fake tan - bottle and cream
Roller and tray for the tan
Towels for wiping off the tan
Exfoliating soap and gloves for tan removal
Hair spray and cooking oil to put on top of final tan
2 copies of my music on CD
Foam mat to lie on backstage
My mums special cookies to munch on to get the carbs back into me
2 posing trunks
Dark clothes to wear once i have tan on
Razor and cream

It’s a big list of things and when you are carb depleted its hard to remember it all. But Linda is my angel who cooks me food, puts on my tan, shaves me, tells me I’m looking good and puts up with a crazy carb craving, jetlagged, delirious and stressed bodybuilder.

I wont go into too much detail, but my category was hard and after winning that i wasn’t confident about taking out the overall. At 12am in the morning, waiting in the wings off stage they announced “the superbody world champion, from down under….. Kristian Porthill”

I did it! I won every contest i entered this year. winning not just my class but all the overalls too. A Mr Universe and a Mr World in the same year. Graeme Lancefield, newly elected NABBA world president, congratulated me and said that no Australian had ever accomplished this before and would most likely never again.

So that is my contest year.
http://www.worldfitnessfederation.de/nabba/frame1/wff_p9_UNIVERSE_09.html
http://www.worldfitnessfederation.de/nabba/frame1/wff_p7_WORLD_09.html
http://www.nabba.com.au/results.html

I look forward to sharing my prep for upcomming shows and giving everybody an insight into how crazy it gets trying to do all my cardio, eat my ridiculous diet and motivate my clients to achieve their goals at the same time.

I want to thank all the people who have supported me this year. Linda, i couldn’t have done it without you. Andy, i look forward to standing on stage with you next year. We will work out crazy hard here in china. My Mum and Dad, they have supported me for all these years and i was so proud to be able to win the Mr Australia in Sydney with them in the audience.

The list goes on. Thank you all so much.
Kristian - TMV

Welcome to my b-l-o-g. I will be discussing all things training, diet, bodybuilding, fitness and funny stuff I see in china. This will hopefully be interesting for people who want to learn new things, or just for my friends to know what’s happening in my day to day life as a norwegian/australian bodybuilding personal trainer living in Shanghai.