Be Your Own Bodybuilding Coach (eBook)

A Reference Guide For Year-Round Bodybuilding Success

Scott Walter Stevenson (Autor)

eBook Download: EPUB

2018 | 1st
440 Seiten
Integrative Bodybuilding, LLC (Verlag)
978-0-9904718-2-0 (ISBN)

Infos

Be Your Own Bodybuilding Coach is for bodybuilding enthusiasts who relish the rewards the endeavor, both learning and doing, as much as the physique that comes from their efforts. Dr. Stevenson has poured decades of personal experience as a competitor, scientist, coach, educator and gym rat into a highly detailed strategic plan for setting goals, and navigating the Post-Contest, Off-Season and Pre-Contest periods of the bodybuilders year. The books purpose is to put you, the reader, in the drivers seat as your own bodybuilding coach by providing a structured reference guide that covers nearly every topic you might encounter along your bodybuilding journey:*; Setting goals and keeping to them: The Personal Bodybuilding Inventory.*; Dietary manipulations to gain size, drop body fat and maintain insulin sensitivity.*; The most important resistance training program variables, choosing and rotating training programs, an integrated approach to bringing up weak muscle groups, and dealing with overtraining/overreaching.*; Tracking and enhancing recovery: Sleep, sauna, heart rate variability, perceived recovery status, adaptogens and CBD oil.*; Peak week without pharmaceutical diuretics and an Advanced Loading Strategy that can be used, for instance, when making weight is a priority!*; Moving up a weight class, estimating body fat, bulking in the Off-Season, cheat meals, Off-Season damage control, and how / when to use cardio.*; Nutrient timing, probiotics, low FODMAP diets, fiber, and strategies to both increase and decrease appetite.*; Protein, Carbs, Fats and Alcohol: How much, what and when! *; Nutritional supplements for performance, fat loss, sleep, and cardiovascular, liver, gastrointestinal and kidney health, etc.*; Intermittent fasting and eating organic.*; Strategies for post-contest rebounding and avoiding the ghost of metabolic damage.*; Bodybuilding performance enhancing drugs, side effects, and inter-individual variability.*; Posing, presentation, and travel: Being ready on game day!*; Training after 40 and beyond: Training strategies for the weathered lifter and dealing with aches n pains.*; Insights on gender/sex differences.*; Being a critical thinking consumer of bodybuilding knowledge.*; Bodybuilding resources including trusted medical practitioners and sources for equipment, apparel, food and supplements.

Inhalt

Chapter 1 – The BIG PICTURE 10 Planning Your Year: Your Personal Bodybuilding Inventory (PBI) 10 1.1 Personal Bodybuilding Inventory Form 12 1.2 Weekly Progress Markers 13 1.3 Goal Setting 15Chapter 2 – Post-Contest (1-2 Months): 31 Post-Contest Advantages 31 Post-Contest Disadvantages 31 2.1 Post-Contest: To Train or Not to Train? 32 2.2 Post-Contest Diet & Training: Harnessing the Rebound? 36 Chapter 2 SPECIAL SECTION: Overtraining or Overreaching?... How Far to Push the Envelope 41 Chapter 2 SPECIAL SECTION: Bodybuilding, Hormonal Manipulation and Your Genetics 50 2.3 Post-Contest Supplementation 61Chapter 3 – Off-Season (6-8 months) 63 3.1 Off-Season Monitoring: Guideposts for Gains and Goals 64 3.2 Your Off-Season Nutritional Starting Point 66 3.3 Off-Season Dietary Adjustments: Guideposts, Progressive Eating, Biofeedback (& an Example) 91 3.4 Dietary Essentials: Micronutrients, Fiber, Probiotics, Etc. 109 3.5 Fine Tuning: Nutrient Timing, Meal Size, Taste and Satiety, Food Variety 119 3.6 Fine Tuning: Food Preparation & Supplements as Icing on the Cake 126 3.7 Maintaining Insulin Sensitivity with Diet, Supplementation and Nutrients 152 3.8 Peri-Workout Recovery Supplementation 159 3.9 Off-Season Training Regimens: Picking and Rotating Your Poison 165 Chapter 3 SPECIAL SECTION: Off-Season “Bulking” & The “Power-Shove” Fallacy 169 Chapter 3 SPECIAL SECTION: Cardio In the Off-Season? 171 Chapter 3 SPECIAL SECTION: Ensuring Recovery (Sleep & Sauna) 174Chapter 4 – Pre-Contest (2-4 months) 182 4.1 Pre-Contest Dieting Rules of Thumb 182 4.2 Pre-Contest TRAINING: Dance with the One Who Brung Ya 186 4.3 Pre-Contest Dieting Down: The Nuts N’ Bolts of Getting Shredded (& an Example) 187 4.4 Keeping Hunger at Bay When Dieting (and Addictive Behavior) 200 4.5 To Cheat or Not to Cheat: Re-Feeds, Carb-ups, Calorie Toggling, Etc. 204 4.6 Pre-Contest Dietary Supplements & (Special) Foods 211 Chapter 4 SPECIAL SECTION: Essential and Branched Chain Amino acids – Scam or Ace in the Hole? 212 4.7 Presentation: Posing, Tanning & Being Ready For the Big Dance 221 4.8 Peak Week – Carbing Up, Drying Out and Being Skinless 225Chapter 5 – The Critical Thinking Bodybuilder 2545.1 Critical Thinking & Ways of Knowing 2545.2 Ways of Knowing – Authority (The Powers that Be Said So) 2565.3 Ways of Knowing – The Scientific Method 2585.4 Final Thoughts on Being a Critical Thinking Coach 260Chapter 6 – Frequently Asked Questions 261Chapter 7 – Bodybuilding Resources 3017.1 Book-Specific Resources 3017.2 General Bodybuilding Resources 302References 309Index 433

Produkt-Details

• Erscheint lt. Verlag: 20.8.2018
• Sprache: englisch
• Themenwelt: Sachbuch/Ratgeber ► Sport
• Schlagworte: Bodybuilding • Coaching • diet • fat loss • muscle gain • Nutrition • Physiology
• ISBN-10: 0-9904718-2-9 / 0990471829
• ISBN-13: 978-0-9904718-2-0 / 9780990471820