Posted in Nutrition, Supplements

Difference in Protein Powders

As you may know, there are many different kinds of protein powders, all of which are unique in their own way. We are going to go over some of these powders, explain why its unique, and when it may be ideal to take it.

1.) Whey Protein Concentrate

Whey protein concentrate is the most common source of protein you will find in tubs of protein. This particular source of protein is not very high in quality, but is recommended for beginners who want to add protein to their diets. Whey protein concentrate is also a cheap option, once again providing a perfect supplement for anyone wanting to increase their protein intake.

2.) Whey Protein Isolates

Whey isolates are one of my favorite sources of protein seeing how I always have it in stock in my own personal arsenal of supplements. Whey isolates are unique due to its quick absorption. Isolates should be taken first thing in the morning in order to get a fast-digesting source of protein in order to feed your muscles and prevent catabolism. They can also be taken post workout due to its quick-digesting properties. I take my whey isolate to the gym with me where i drink it as soon as i am done with my routine in order to maximize growth/recovery rate.

3.) Hydrolysate Protein

Hydrolyzed protein is the highest quality source of protein since it is second to none when it comes to absorption. They possess highly absorbable peptides which are used in muscle growth and recovery. Hydrolyzed protein is also considered to have the highest absorption rate of any protein powder on the market. Once again since it is a quick digesting source of protein, it would be ideal to consume the supplement in the morning and right after a workout.

4.) Casein Protein

Casein is completely different than hydrolyzed protein and whey isolates in that it is a slow digesting protein, usually taking several hours at a time to be completely absorbed and utilized. Casein is a great meal replacement since it keeps you full longer than any of the other proteins listed here. The reason for its appetite suppressing capabilities lies in the fact that it takes your body several hours to breakdown casein protein. The best time to take this supplement is right before bed in order to prevent catabolism for as long as possible and keep a steady source of protein in your system while you sleep.

5.) Soy Protein

Although soy is not a widely recommended source of protein for bodybuilders, it is definitely a reliable source of protein for vegans and vegetarians. In my opinion, soy protein is a great source of protein since it also contains high amounts of glutamine, arginine, and BCAA’s. All of which help with growth and recovery.

 

Below are links to amazons website where I provide a good product from each respected source of protein above.

Isolate

//ws-na.amazon-adsystem.com/widgets/q?ServiceVersion=20070822&OneJS=1&Operation=GetAdHtml&MarketPlace=US&source=ac&ref=qf_sp_asin_til&ad_type=product_link&tracking_id=ferreirafitne-20&marketplace=amazon&region=US&placement=B002TG3QPO&asins=B002TG3QPO&linkId=KM6P5NLQIGKEEERF&show_border=true&link_opens_in_new_window=true

Casein

//ws-na.amazon-adsystem.com/widgets/q?ServiceVersion=20070822&OneJS=1&Operation=GetAdHtml&MarketPlace=US&source=ac&ref=qf_sp_asin_til&ad_type=product_link&tracking_id=ferreirafitne-20&marketplace=amazon&region=US&placement=B00CLFAB24&asins=B00CLFAB24&linkId=QU6EYTGPTHRKT2UT&show_border=true&link_opens_in_new_window=true

 

Hydrolyzed

//ws-na.amazon-adsystem.com/widgets/q?ServiceVersion=20070822&OneJS=1&Operation=GetAdHtml&MarketPlace=US&source=ac&ref=qf_sp_asin_til&ad_type=product_link&tracking_id=ferreirafitne-20&marketplace=amazon&region=US&placement=B002QZN8JW&asins=B002QZN8JW&linkId=2JQNM2EZ3622WFO7&show_border=true&link_opens_in_new_window=true

 

Soy protein

//ws-na.amazon-adsystem.com/widgets/q?ServiceVersion=20070822&OneJS=1&Operation=GetAdHtml&MarketPlace=US&source=ac&ref=qf_sp_asin_til&ad_type=product_link&tracking_id=ferreirafitne-20&marketplace=amazon&region=US&placement=B00J074W94&asins=B00J074W94&linkId=HRI7T6VOOXPICAUK&show_border=true&link_opens_in_new_window=true

 

Advertisements
Posted in Workouts

Shoulder Workout

Good news and some bad news. The good is that my shoulder/bi workout went much better than expected considering i felt a little lazy before heading to the gym. The bad news is that i am pretty sure i injured my rotator cuff on military press/upright rows. Im going to take a week or two off from shoulders while stretching said shoulder until the tightness/pain goes away. I have gone to physical therapy for the same shoulder before but i am hoping that this time it is just a strain rather than a tear. But anyways, this is what my shoulder workout looks like.

Shoulders

Military press: 5 sets total. Reps ranging from 15, 12, 10, 10 with my last set acting as an overload set where i dropped the weight and performed 30 reps.

Lateral Raises: Weight is not much of a factor here. I currently finish out using 30 lb dumbbells. Focus more on the contraction here rather than the weight being pushed. Here i did 5 sets ranging from 20, 15, 12, 10 with my last set being an overload set once again where i performed as many reps as i could with a 15 lb dumbbell.

Front Barbell Raise: Here i performed 4 sets with reps ranging from 15, 12, 10, 10. Focus mainly on the contraction while performing slow movements. When coming down, try and resist the weight as much as possible.

Upright rows: Here i like to use a barbell. With this workout i performed 4 sets with reps ranging from 15, 12, 10, 8. Be careful here since any rotation of the shoulders at the top of this movement can hurt your rotator cuff (i learned my lesson).

Bent over rear delt raise: One of my favorite workouts overall considering the definition and size in my rear delt. Once again weight is not important here. The most important part here is to develop a respectable mind to muscle connection. Feel the contraction while performing slow movements. 4 Sets ranging from 20, 15, 12, 10.

 

Try this shoulder routine and i guarantee you will see the gains you are looking for.

Posted in Supplements

Importance of Creatine Monohydrate

 

 

creatine

Creatine Monohydrate is one of the most important supplements on the market for bodybuilders, or even your average gym-goers. Creatine mono is also the most studied supplement on the market, but for some reason there is this taboo behind it. I hate when people come into my store and ask questions regarding this product. They always say things like: “Doesn’t it just add water-weight?” “won’t you lose everything once you stop taking it?” Hearing the same questions over and over becomes frustrating, so i want to clarify the importance of one of my favorite supplements out there.

Creatine is found naturally in our bodies, this is something that people fail to realize. Creatine is not some synthetic powder that a team of scientists put together to sell a product. Creatine is natural, 90% of our natural creatine is found in our muscles. Therefore, it only makes sense to consume creatine as a supplement to aid you in reaching your goals. Creatine monohydrate is vital for short bursts of energy by fueling your muscles with ATP. ATP acts as the energy component for muscle contractions. Therefore, when you supplement with creatine, your body will produce more ATP and therefore increase your endurance and your strength overall.

Creatine does draw water into your muscles. Clients and customers of mine seem to think that this is a bad thing, another common misconception regarding this supplement. Our bodies are made up of 60% water, so adding more water to your muscles and adding volume to your cells is a bad thing? I think not. Creatine increases your potential for lean muscle mass and growth.

My personal favorite brand of creatine monohydrate comes from optimum nutrition. I prefer micronized creatine since it is easier for digestion and is less harsh on your stomach. Below is a link to the product. For any questions regarding dosage, loading phase, or creatine overall, leave a comment or email me at nateferreira1992@gmail.com

 

//ws-na.amazon-adsystem.com/widgets/q?ServiceVersion=20070822&OneJS=1&Operation=GetAdHtml&MarketPlace=US&source=ac&ref=tf_til&ad_type=product_link&tracking_id=ferreirafitne-20&marketplace=amazon&region=US&placement=B002DYIZEO&asins=B002DYIZEO&linkId=G3OW2BEG7HMH6GVP&show_border=true&link_opens_in_new_window=true

Posted in Supplements

Scivation: Extend BCAA’s Review

extend bcaa's

 

In my opinion, BCAA’s are one of the few supplements that gym-goers should be taking. It increases protein synthesis and allows for better recovery and muscle development. My review of Xtend BCAA’s by Scivation is a great one. This is one of the best products that I have taken. First, it has isoleucine, valine, and leucine which are the main BCAA’s that break down directly in the muscle. But what i like most about this product is that it contains glutamine. Glutamine is one of the most abundant amino acids in the body and is highly recommended for increased recovery. While taking this, i noticed slight lean muscle development and my aesthetics increased.This product also contains electrolytes which are mainly for fluid balance. Just a simple added benefit that makes this product stand out far above the rest. The mango flavored product is amazing. I am very picky with flavors, but the mango BCAA’s is by far the best tasting supplement i have ever had. It contains 30 servings and lasted me 30 days since i used it once a day.

Grade: 5 out of 5

 

Below is a link to amazon at a very cheap price for this quality

//ws-na.amazon-adsystem.com/widgets/q?ServiceVersion=20070822&OneJS=1&Operation=GetAdHtml&MarketPlace=US&source=ac&ref=tf_til&ad_type=product_link&tracking_id=ferreirafitne-20&marketplace=amazon&region=US&placement=B00EED85VU&asins=B00EED85VU&linkId=ISDEKHAHNO2X5IPF&show_border=true&link_opens_in_new_window=true

Posted in Workouts

Day 1: Chest Day

I have decided to start listing my daily routine for different workouts that I perform. First I must admit that i have been weightlifting for the last 4 years, therefore i would not expect a beginner to try to do my workout, but feel free to pick and choose certain workouts and incorporate them into your own routine.

Starting with Chest

Workout 1: Barbell Bench press

This is the number one workout for building a huge chest. The grandfather of all chest workouts.

Right now I am trying to gain strength so i am performing 5 sets of 5 finishing out at 275 lbs for 5.

My first set is obviously the lowest weight (235 lbs) where i perform 5 slows reps. Do not cheat yourself, do not bang the bar against your chest for that added push. If you cheat yourself, you will not get results.

Workout 2: Incline dumbell flies

Dumbbell flies are one of my favorite workouts for building a wider chest. Weight for me is not an issue here. As long as i have a strong mind to muscle connection, i can perform these reps with 100% pure contractions from my pecs.

Here i like to perform 4 sets with reps ranging from 15, 12, 10, 10. Muscle-mind connection is huge with this workout which is why i recommend going extremely light (15 lbs) to start off until you feel comfortable to go up in weight.

Workout 3: Incline barbell bench press

Here i like to perform 4 sets with res ranging from 12, 10, 8, 8.

Great exercise for adding bulk to the upper portion of your chest. I lack the genetics necessary for building a beefy upper chest which is why i put my 100% focus and strength into this workout.

Workout 4: Decline barbell bench press

With this workout i like to perform 4 sets with reps ranging from 12, 10, 8, 8.

As far as genetics are concerned, i am blessed with have a big/beefy lower chest. For me, this workout is where i get the most out of my muscle contractions when pushing the bar. It feels as if just my chest is doing the work, this is necessary and critical for bodybuilders wanting to sculpt their bodies.

Workout 5: Pushups

Yes you read that right, pushups are a great way to build up stability in the chest area. Although it does not add strength, it helps add on lean muscle especially if you overload, which is exactly what i do hear. Overloading a muscle is when you use light weight with extremely high reps. Doing this forces as much blood as possible into your muscle which is where the pump becomes unbearable but almost orgasmic at the same time. At the end of all those workouts, i like to perform as many pushups as i can until failure. I usually do at least 40 here. Normally i can do more but after all the work i put into my previous workouts my chest is dead.

 

Triceps

Triceps are important to do after chest considering you use your tricep during push exercises. For my tricep workout i like to perform a gauntlet that consists of 200 total reps from 4 different exercises. Each exercise consists of 50 reps performed in a drop-set manner. No breaks in between sets, just drop the weight. 30 second to a 1 minute break after each workout is completed.

Workout 1: Tricep pushdown (triangular attachment on cables)

Here i like to rack the weight for my first 10 reps. After i perform my first ten reps, i drop the weight a couple plates and do 10 more reps until i drop down and reach 50 reps altogether. As soon as i finish the 50 reps i take a 1 minute break and move onto the next exercise….

Workout 2: Tricep pushdown (rope attachment on cables)

This is one of my favorite work out since you push away at the end of your pushdown where you incorporate the lateral head of your tricep. Here i perform the same way as in workout 1, 5 simultaneous sets of 10 reps while dropping weight. At the bottom of this pushdown exercise, try and focus on squeezing your tricep. This will give you the pump that you need for growth.

Workout 3: Reverse grip pushdowns (EZ bar attachment on cables)

This workout incorporates the longest head in your tricep and therefore is huge for growth. Put in your all on all workouts, but especially in this one. Do another 50 reps here while dropping weight. Remember, no breaks in between sets, just dropping the weight.

Workout 4: Dips

Here there is no dropping weight considering you are using your own bodyweight. I try to do 5o reps in less than 5 minutes here. Normally 50 reps in 5 minutes would be easy, but after the burn and work you put into the tricep gauntlet, you will find this workout to be much tougher than it sounds.

 

In my opinion, having a timer is huge for the tricep workout. I like to recommend fitbits due to their niche in the fitness industry. I personally have the fitbit blaze. I have nothing bad to say about said product. It helps me make sure my heart rate is up, keep my calories in check, and provides much more different aspects that are convenient for the average gym-goer. Below i will provide a link for the blaze, you do not need the blaze, but anything that has a timer and heartbeat monitor would suffice. I will be doing a complete review on the FitBit Blaze at a later time.

//ws-na.amazon-adsystem.com/widgets/q?ServiceVersion=20070822&OneJS=1&Operation=GetAdHtml&MarketPlace=US&source=ac&ref=qf_sp_asin_til&ad_type=product_link&tracking_id=ferreirafitne-20&marketplace=amazon&region=US&placement=B019VM3CPW&asins=B019VM3CPW&linkId=63XI6LLVXIRTGMN2&show_border=true&link_opens_in_new_window=true

Posted in Nutrition

Benefits of Coconut Oil

coconuts

 

Coconut oil is one of the best foods you can add to your diet. Here i will list 5 examples as to why i use coconut oil as a staple to my diet.

1.) Immediate source of energy.

People tend to have a negative outlook on coconut oil due to its saturated fat content. Readers fail to realize that coconut oil contains medium-chained triglycerides (MGT’s). These fats that are medium in length are sent directly to the liver and actually bypasses the digestive system where your body can use these MGT’s as an immediate source of energy. My pre workout meal contains 2 scoops of whey protein, a quarter of a cup of oats, half cup of berries, and a tablespoon of coconut oil. You will notice the immediate burst of energy that you will have in the gym. This is very important for people who do not like typical caffeinated pre workouts like myself.

2.) Helps you feel “full”

Adding coconut oil to your diet helps curb your appetite. This is because of the healthy fat content that coconut oil possesses. And since it can actually help you lose weight, coconut oil is the perfect add to anyones diet.

3.) Helps lower bad cholesterol

Coconut oil has a positive impact on your cholesterol levels. The healthy saturated fats help raise HDL (good cholesterol) and helps lower LDL (bad cholesterol). I love recommending this product to any customers of mine who come in with the goal of lowering their cholesterol. So far all i have seen with my clients are nothing but healthy results.

4.) Teeth whitener

Although i have never tried this, but i have read many articles that swear by coconut oil as a great natural way to whiten your teeth. The oil works by removing toxins in your mouth while not damaging your teeth and gums. The plan here is to take a tablespoon of virgin coconut oil and swish it around your mouth for 15 minutes before spitting it out. You should do this multiple times a day, or whenever you have 15 minutes to spare.

5.) Mental Boost

Fatty acids are very popular in boosting the efficiency of brain activity. Your brain is made up of mostly fat, and therefore the quality of fat is crucial for brain function. Coconut oil also increases healthy levels of cholesterol, which is also good for your brain!

Below there is a link to the coconut oil that i use personally, it is all organic and meets all the requirements that i need to include it in my diet. Try it and let me know what you think.

//ws-na.amazon-adsystem.com/widgets/q?ServiceVersion=20070822&OneJS=1&Operation=GetAdHtml&MarketPlace=US&source=ac&ref=tf_til&ad_type=product_link&tracking_id=ferreirafitne-20&marketplace=amazon&region=US&placement=B00CPZPYLS&asins=B00CPZPYLS&linkId=TTOOT67KKO74CVHL&show_border=true&link_opens_in_new_window=true

Posted in Nutrition

The key to weight loss is… Eating more?

 

water

I currently work at a nutrition store in Massachusetts and its amazing to see how ill-informed people are about nutrition. I have been here for 3 years already and the number one question i get is “How do i lose weight? Especially in the stomach area.” Every single one of those customers want a fat burner, or a thermogenic. People tend to believe the hype of new products and have faith in the bogus claims that these nutrition companies make regarding their products. I always tell people that it is not what they think it is, and that these products are not necessary. I always recommend against fat burners since i myself have had a bad experience with them. Anything that brings up your heart rate like some of these products do is absolutely absurd and dangerous depending on the person. In my personal opinion, the key to weight loss is eating more. I realize how contradicting that statement sounds but the idea is to eat more frequently rather than eating more during your typical 3 meals a day.

For example, i currently am on a diet plan that i personally created that requires me to eat 6 times a day. Every 2-3 hours a day that i am awake, i eat. The key component in these meals is the amount of protein that i consume. I typically try to take in 200-225 grams of protein a day, 30-45 grams of protein per meal. I try to keep carbohydrates lower than usual, but i never do away with carbohydrates at any point. I like to keep a 2:1 ratio of protein to carb intake per meal. Protein is the most important macronutrient in weight loss  due to its “thermic effect of food”, which refers to the energy we use to digest food into small, absorbable portions. Protein has a higher thermic effect on foods than fats and carbs. These means that you burn more calories digesting protein than you do any other macronutrient. Another bonus to increasing your protein intake is that it slows down your digestive system. This means that you feel full for a longer period of time, this eliminates the need to snack on unhealthy foods or drink. The typical plan that people should follow is to take in your bodyweight, or your goal bodyweight in protein. Females should consume 20-30 grams of protein per meal 6 times a day. While a male should take in 30-40 grams of protein 6 times a day.

Before i end this point i am going to add one more crucial element to the conundrum that we call “weight-loss”. People do not understand how important it is to stay hydrated. I once drank a gallon of water a day for roughly a month and lost 13 lbs with minimal tweaking to my once hideous diet. Water is the most pure diuretic that we can put on our bodies. Think of it this way, when you are dehydrated, your liver will come to help your kidneys filter out your blood and help produce urine. However, one of the livers main jobs is to break down fat and use said fat for energy. Yet when the liver has to focus its time on filtering out your blood since you are dehydrated, the liver cannot focus on breaking down fat. This makes your liver less efficient in getting rid of fat. With that being said, i challenge you to a 30 day challenge of drinking 3/4ths to a gallon of water a day for 30 days.  Whether you are a male or female, i challenge you to do just that. I guarantee you will feel amazing and more energized than ever before. I want readers to post comments regarding their journey in this challenge.

To help reach your protein intake goal, try using a meal replacement to replace a meal or two each day. Below i will provide a link to Optimum nutritions gold standard whey protein that is a must use due to the high quality, fast digesting isolate protein within each scoop.

//ws-na.amazon-adsystem.com/widgets/q?ServiceVersion=20070822&OneJS=1&Operation=GetAdHtml&MarketPlace=US&source=ac&ref=qf_br_asin_til&ad_type=product_link&tracking_id=ferreirafitne-20&marketplace=amazon&region=US&placement=B000QSNYGI&asins=B000QSNYGI&linkId=EX2LCG5T7FW7J7G6&show_border=true&link_opens_in_new_window=true

For meal plans and diet plans, email me at ferreirafitness92@gmail.com