Take a Moment To Relax

Posted on May 31, 2012 by JBT LABS

Jon-Carlo Astorina

Contributing Writer

Take a Moment To Relax

One can argue the true cornerstone to any great workout routine. Some will say it is the lifting itself, others will say it is the diet. Some will even say it is rest that is most influential in growth. I myself find it hard to place an order of importance on these items, but one simple fact remains, you cannot function on any productive level if you are stressed and not well rested.

Being stressed can really take its toll on the body. When you get stressed your body engages the fight or flight response and enters a state of alertness. At this time Adrenaline is released, raising your blood pressure, heart rate and overall energy. Also released is Cortisol. Cortisol is the primary stress hormone which increases glucose in the bloodstream and suppresses the digestive system and growth process by means of suppressed thyroid function.

Our world is extremely hectic. We tend to cram so much into our daily lives that there is usually very little wiggle room for change or errors. As such, people today are generally more stressed for prolonged periods of time. Relaxation must be achieved to keep these levels at bay.

Similarly, you want to get plenty of good quality sleep. Your body grows while you sleep. This is when protein synthesis occurs and the body releases most of its growth hormone. There are several stages of sleep and these can only be achieved by sleeping uninterrupted for certain lengths of time. At the very least you should be getting seven hours of good sleep.

Did you know that sleep deprivation has been shown to lower levels of Leptin – the appetite control hormone? Research has shown that sleep deprived people eat more and tend to crave the bad stuff, regardless of caloric intake.

Rest Well!

Bodybuilding Accomplishments:

2011 ABA Natural Illinois Bodybuilding, Fitness, and Figure Championships
2^nd Place Novice Short Class
3^rd Place Open Short Class

2011 NGA Heart of America Natural Classic
1^st Place Novice Lightweight
1^st Place Open Lightweight
1^st Place OVERALL NOVICE

2011 NANBF Probody Solutions Natural
1^st Place Open Short Class

2011 NGA Titan Classic
OVERALL OPEN MEN WINNER – PRO CARD AWARDED

2012 NGA Heart of America Natural Classic

3^rd Place Professional

Jon-Carlo Astorina is a Team JBT Athlete

See More: http://www.nationalgym.com/

BIO:

JC was born and raised in Melbourne, Australia. He now resides in Bloomington, IL and works as a private detective for a prominent PI firm out of Chicago. JC studied Criminal Justice at Illinois State University. He is married with four children. Besides his family, JC’s greatest passion in life is bodybuilding and fitness – a hobby he picked up in college.

JC has been bodybuilding for roughly four years and started competing in 2011. He has a short but impressive competitive resume. To date he has competed in five drug tested bodybuilding competitions, earning his Pro Card in August, 2011. He is recognized as a Professional Natural Bodybuilder by the National Gym Association (NGA).

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Advanced Ab Workout #5

Posted on May 30, 2012 by JBT LABS

Exercise 1: Hanging Leg Raises

Sets: 3

Reps: 1 minute round

Rest:1 minute rest between each set

Exercise 2: Medicine Ball Twists

Sets: 3

Reps: 30 (Each side makes 1 rep)

Rest: 1 minute rest between each set

Exercise 2: Weighted Decline Crunch

Sets: 3

Reps: 25

Rest: 1 minute rest between each set

Exercise 4: Bicycles

Sets: 3

Reps: 1 minute round

Rest: 30 seconds rest between each set

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How Often Should You Eat To Maximize Muscle Mass?

Posted on May 25, 2012 by JBT LABS

Eric Johnson

Contributing Writer

How Often Should You Eat To Maximize Muscle Mass?

My general rule of thumb for a “bulking cycle” or keeping muscle mass, is to eat every 2 hours. I generally try to eat 6 times per day. It is crucial to give your body the proper nutrients to allow optimal growth and recovery. Not only does eating every 2 hours allow your body your body to receive nutrients, it will also keeps your metabolism active. Thus, allowing for muscle mass while keeping your BF% lower. Here is a sample of what a normal, off-season day would look like.

Meal 1 – 7:00am- 6 eggwhites, 2 Wholegrain rice cakes
Meal 2 – 9:30am- 1/2 cup almonds, 1 cup sliced cucumber 2 scoops amino influx
Meal 3 – 12:00pm 8oz lean ground turkey, 8 spears asparagus, 1 yukon potato
Meal 4 – Pre Workout 2 Whole Grain Rice Cakes, 2 tbsp Natural PB, Anabolic FX
Meal 5 – Post Workout Amino Influx,10 oz Chicken Breast, 1 cup broccoli, 1/2 cup quinoa
Meal 6 – Before Bed 1/2 cup cottage cheese, 1 rice cake, 1 tbsp Natural Peanut Butter

Eric Johnson is a NASM CPT and Team JBT Athlete

Facebook Page:https://www.facebook.com/EJohnsonFitness

Twitter: http://www.twitter.com/ejohnsonfitness

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Egg & Sausage Breakfast Muffin Sandwich

Posted on May 23, 2012 by JBT LABS

(All Bodybuilding Recipes are 300 calories or more)

Egg & Sausage Breakfast Muffin Sandwich

Ingredients:

2 English Muffins (Thomas Multigrain)
Egg Beaters Original (1/2 cup)
2 Turkey Sausage Patties (Jimmy Dean)
2 slices of Kraft Fat Free American Cheese

Directions:

Place egg beaters in a microwave safe dish spritzed with butter flavored pam. Cook on medium power for 2 minutes or until set.
Place turkey sausage patties on a paper towel in microwave and cook on high power for 30 seconds.
Pull apart the muffins and place the egg, cheese and the turkey sausage patties. Enjoy.

Servings: 1 (two sandwiches)

This meal contains 440 calories, 8g of fat, 54g of carbs, 16g of fiber and 58g of protein.

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The Triceps

Posted on May 22, 2012 by JBT LABS

Jon-Carlo Astorina

Contributing Writer

The Triceps

The Triceps – The amazing muscle group that adds width and definition to your arms and assists with the ever so popular pressing movements of chest exercises. The Triceps are located in the rear arm and are broken into three muscles – The medial head, lateral head and the long head.

The medial head of the triceps is located near the elbow. The lateral head (the horseshoe shaped muscle) is located on the outer part of the arm. The long head makes up most of the triceps and is located between the medial and lateral heads. The long head extends the forearm at the elbow and the arm at the shoulder. The medial and lateral heads also extend the forearm at the elbow.

The triceps can be worked a number of ways including both isolation and compound lifts. Isolation movements include varying extensions (laying, standing) and cable push-downs. Compound exercises that hit the triceps include pressing movements like the bench press (close and wide grip), incline and decline bench, dips, and pushup. A closer grip targets the triceps more than a wider grip on compound movements.

Bodybuilding Accomplishments:

2011 ABA Natural Illinois Bodybuilding, Fitness, and Figure Championships
2^nd Place Novice Short Class
3^rd Place Open Short Class

2011 NGA Heart of America Natural Classic
1^st Place Novice Lightweight
1^st Place Open Lightweight
1^st Place OVERALL NOVICE

2011 NANBF Probody Solutions Natural
1^st Place Open Short Class

2011 NGA Titan Classic
OVERALL OPEN MEN WINNER – PRO CARD AWARDED

2012 NGA Heart of America Natural Classic

3^rd Place Professional

Jon-Carlo Astorina is a Team JBT Athlete

See More: http://www.nationalgym.com/

BIO:

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2012 NGA – Heart of America Natural Classic

Posted on May 18, 2012 by JBT LABS

Interview with JC Astorina: 2012 NGA - Heart of America Natural Classic 3^rd Place Professional

Thank you JC. Good luck with the NGA Pro Universe on November 10th!

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Protein bars?

Posted on May 17, 2012 by JBT LABS


Roger Zarate

Contributing Writer

Protein bars?

Personally, I never diet or get ready for a show using protein bars. When creating a diet for someone I also stay away from substituting a bar for a meal. I am a firm believer in real food. The closer to nature you eat the better your body feels and looks! I prefer eating lean protein: fish, chicken, turkey, beef. Many protein bars contain preservatives and chemicals because they need to last on store shelves. We were not intended to eat processed foods or artificial ingredients.

However, if you were stuck without a meal and needed to eat, it would better to eat the protein bar instead of slowing your metabolism down by skipping a meal. It is better to feed your body than starve it by going without eating. There are some protein bars that are better than others. Try to keep the ingredient list to as few ingredients as possible. If many of the ingredients are hard to pronounce, do not buy it or eat it!

If you know you will be away from the kitchen at meal time, leave prepared. All the serious competitive bodybuilders I know walk around eating their meals out of Tupperware containers. They have prepared their meals ahead of time and are not supplementing meals with protein bars. I really don’t know any professional bodybuilders who have bulked up and or have become shredded from dieting on artificial ingredients. Don’t be fooled when reading all those magazines with claims of “packing on size” with protein bars.

So when you really want to get serious about dieting and looking great, my advice on protein bars would be to choose unprocessed lean protein or choose a quality protein powder like the ones sold by JBT labs!

Bodybuilding Accomplishments:

1986 – 1st -NPC Mr. Southern Cal ( Lightweight)
1989 – 1st -NPC Cal. Novice and Overall ( Lightweight)
1992 – 1st – NPC Mr. Orange County ( Lightweight)
1993 – 1st – NPC Mr. California ( Lightweight)
1994 – 2nd – NPC Mr. North American ( Lightweight)
1995 – 2nd – NPC Excalibur ( Middleweight)
1998 – 7th – NPC USA ( Middleweight)
1999 – 1st – Mr. Los Angeles ( Light Heavyweight)
2008 – 2nd – NPC Excalibur ( Masters Middleweight)

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JBT LABS – Youtube Video of the Week

Posted on May 16, 2012 by JBT LABS

TEAM JBT – Jay Johnson – 225 Bench Press 22.5 Reps

If you’re having difficulty viewing the video click below:

http://www.youtube.com/watch?v=SHNwOhMW_cY

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My Favorite Biceps Routine

Posted on May 15, 2012 by JBT LABS

Eric Johnson

Contributing Writer

My Favorite Biceps Routine

Exercise #1

Straight bar curls with resistance bands (4 sets of 12 reps)

Exercise #2

Bent over concentration curls (3 sets of 10 reps)

Exercise #3

Hammer iso curl (4 sets of 12 reps)

Exercise #4 – Drop set

Cable tower front double bicep (3 sets of 15 reps)

Eric Johnson is a NASM CPT and Team JBT Athlete

Facebook Page:https://www.facebook.com/EJohnsonFitness

Twitter: http://www.twitter.com/ejohnsonfitness

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Chicken and Zucchini Marinara

Posted on May 11, 2012 by JBT LABS

(All bodybuilding recipes contain 300 calories or more)

Chicken and Zucchini Marinara

Ingredients:

1/4 cup Bread Crumbs – Italian Style

1/4 cup grated Parmesan Cheese

1/4 cup egg substitute

4 chicken cutlets, about 4 oz each

PAM Cooking Spray, Original, (3 second spray)

2 cups Ragu Light – Tomato & Basil

1/4 tsp Hot Pepper Sauce

2 cups zucchini, sliced thin

4 oz Mozzarella Cheese

Fresh parsley, chopped (you can use dried if you don’t have fresh)

Directions:

Mix the bread crumbs and half the grated cheese. Coat the chicken cutlets in the egg substitute and then coat both sides of each with the bread crumbs/cheese mixture. Spray your skillet with the cooking spray and heat til hot. Brown the chicken cutlets on both sides over medium heat. Mix the tomato sauce, parsley and hot pepper sauce. Pour half over the chicken. Arrange the zucchini slices over the chicken, sprinkle with the mozzarella and the remaining parmesan, and top with the remaining sauce.

Cover and bring to a boil. Reduce heat and simmer for 25 minutes.

Servings: 4

This meal contains 353.3 calories, 10.6 g of fat, 3.5g of fiber, 21.7 g of carbs and 40.2 g of protein.

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