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So forget an apple a day… If your energy levels really need toping up, nothing is better than a banana. Consisting of three natural sugars - fructose, glucose and sucrose - along with fiber, will give you a long lasting energy boost. Recent tests show that just two bananas can supply you with the required energy for an intense 90 minute workout. It won’t surprise you then that the world’s best athletes view the banana as being the number one fruit.

But energy isn’t the only way a banana can help us keep fit. It can also help overcome or prevent a substantial number of illnesses and conditions making it a must to add to your daily diet.

Anemia: High in iron, bananas can stimulate the production of hemoglobin in the blood and so helps in cases of anemia.

Blood Pressure: This unique tropical fruit is extremely high in potassium but very low in salt, making it the perfect food for helping to beat blood pressure. So much so, the US Food and Drug Administration has just allowed the banana industry to make official claims for the fruit’s ability to reduce the risk of blood pressure and stroke.

Constipation: Due to it’s high content in fiber, bananas will help to balance normal bowel motions, avoiding the use of laxatives to overcome this problem.

Depression: A survey that was recently carried out by MIND on people suffering from depression, concluded that a very high majority claimed to feel a lot better after eating a banana. The reason being that there is trypotophan in bananas, a protein type which the body can convert into serotonin, which we know can help you to relax and actually feel happier.

Hangovers: One of the most proven ways of getting rid of a hangover is by taking a banana milkshake mixed with honey. The banana calms the stomach and rebuilds our depleted blood sugar levels with the help of the added honey. If you are prone to heart-burn, try eating a banana for great relief as it also has a natural antacid effect in the body.

Nerves: The banana is extremely rich in Vitamin B which helps to calm down the nervous system.

PMS: Forget the pills eat a banana. The vitamin B6 it contains regulates blood glucose levels, which can affect your mood.

Ulcers: Even intestinal disorders can get relief from rating bananas due to their soft texture and smoothness. It is also unique in being the only raw fruit that you can eat without distress in over-chronic ulcer cases. It also coats the lining of the stomach which helps to neutralize excess acidity.

Smoking: Bananas contain very high levels of Vitamin C, A1, B6, and B12 and if you combine this with the also present potassium and magnesium, our body is given relief from effects of nicotine withdrawal. A great help indeed for helping people to kick the nasty habit.

Stress: Potassium plays a very important roll in normalizing the heartbeat, controlling the body’s water-balance and sending oxygen to the brain. Stress causes our potassium levels to fall as the metabolic rate begins to rise. So once again it’s the banana that will help to re balance those potassium levels. Even ‘The New England Journal of Medicine’ have come out with the confirmation that eating bananas as part of our regular diet can reduce risk of death by strokes by as much as 40 %!

So it has been made quite clear that the banana is a natural remedy for a large number of health problems. Compared to an apple, it contains 4 times as much protein, 5 times the iron and vitamin A, 3 times the phosphorus and twice as much in other vitamins and minerals. It also has a high potassium content and is without a doubt one of the best value foods on the market. So don’t forget that famous phrase (now updated) …”A Banana a day keeps the doctor at bay!

Eating like a pigeon: This really is very, very simple. If you do not have a surplus of calories in your diet then you will not grow any new tissue. If you are not gaining weight then you need to eat more food; not just more protein but more carbohydrates and more fats as well.

Do you really believe that a special low-density muscle tissue exists that will grow on your body if it only depended on the right training program? Well the answer is no. Muscle gains are only down to food intake and muscle gains mean gaining weight. The weight you lift is irrelevant, but if you are gaining weight then you are performing well and eating well too.

Intensity Intensity: What bodybuilders like most is to train hard, boast of training hard, do the impossible, triple drop sets and forced reps, and anything else that will leave their body in a state of suffering. But the a serious problem that arises is that although the muscular structure can get back to normal within a short time period, the central nervous systems are basically f**ked. It can take up to a month or so for the CNS to get back to good working order after so many failure training attempts, meaning that getting back to normal training at these weights could take up to several weeks.

Why oh why oh why would anyone want to do this? Your muscles recover from almost any stimulus within 72 hours but if you have stressed the CNS so greatly that it can no longer apply any force then you will become de-trained as the CNS recovers. By the time your preparedness is back up to a high level the fitness gain from training has almost completely gone.

This works out fine at the start, but this type of training will soon catch up with your body if you don’t reduce those loads or you could be forced to start back at those initial load levels. Frequency and total load are the two main factors in successful training for both size and strength! so why should anybody minimise either of them on purpose?

Single factor training: Probably 99% of ordinary people in gyms are currently training according to single factor training theory, or the principle of super compensation. Probably 5% of elite strength athletes are training this way and they are all bodybuilders. Now I know most people are not even aware of what dual factor theory is so here is a brief explanation. Single factor theory treats fitness and fatigue as existing to the exclusion of each other.

Let’s say as an example that you feel tired and your muscles are sore after training, then you should recover first before starting to train again. This is what is known as super compensation theory, which is basically saying that fitness is decreased at this point and then gradually rises back to where it was just before your next work out. You then proceed to train by slightly increasing your load whereby pushing your fitness up a level. This cycle is then repeated.

Dual factor theory looks at fitness, fatigue and preparedness as being separate but not exclusive to one another. Fitness is your long-term ability; it changes slowly and is not related to fatigue. Preparedness is your immediate ability i.e. what can you do RIGHT NOW and it is influenced by fatigue.

According to dual factor theory you can train to the point of extreme fatigue, and have a terrible state of preparedness but still be making improvements in long-term fitness. In other words you DO NOT have to fully recover between workouts all the time and nor should you.

Macronutrient fascism: “Carbs are bad mmmmmkay?”. “Eating fats will make you fat” “Only protein builds muscle so if your not growing eat more protein” Urrrrghhh! Look, we all need protein, fats and carbohydrates in some fashion. The amounts and timing of their intake may vary from person to person and for different goals but to completely eliminate or isolate a macronutrient in a diet is foolish to say the least.

Different combinations of macronutrients work in different ways but taking away one from the equation will have no positive effect whatsoever. I would personally recommend an isocaloric diet as a good way start to obtain both health and strength.

Lifestyle what lifestyle?: Now then, if you’re the sort of bodybuilder who just does biceps on a Friday night in order get that pumped up sort of look so you can go out clubbing and pull, then you really do need a good kicking. If your goal is to achieve a bigger and stronger physique then you will have to make some difficult decisions in your like, otherwise all that good hard training of yours will just go right out of the window.

By when I got to 21, I was 6 foot 1′ but if I had started juicing before I probably wouldn’t have. Now I felt ready both mentally and physically. I had learned to train the hard way without drugs and this gave me the determination to succeed. You just need to push yourself to the limit over a period of time and diet is crucial…I worked myself up to 7 daily meals.

I would get laughed at in college as I chomped down huge bowls of pasta and tuna or rice and chicken but then it came. The big day; we had broken up from college and I didn’t start University until Sept. I had everything ready - my gear, even nolvadex and HCG’s. I hit my first cycle when the time was right and put on 2 stone. Everyone was absolutely gob smacked and I felt great.

Horror stories from the Net! My buddy first started juicing when he was sixteen, the doctor recently told him (and I don’t quote b/s i don’t fully understand myself, maybe some med professionals can help) that his underdeveloped organs became dependent on the sauce? Also there was a plasma build up and his muscles were wrapped around each other and not fully functional. If he had an info source like this board when he was sixteen, maybe he would have listened to some of the vets advice, maybe he wouldn’t have but at least with this board being open to everyone regardless of age the possibility is there.

And from what I have been able to find out is that your muscles don’t fully mature up until your mid to late twenties so if you add 2 and 2 together it would seem that administering any of these foreign substances could lead to disrupting the natural growth sequence even in your twenties. It at least tells us that medical advice is a must when starting out juicing.

Believe it or not, when I first started getting interested in bodybuilding at age 13, I read EVERYTHING I could get my hands on regarding the sport the training, the eating, supplementation, contest stuff, EVERYTHING. When I was 15, I started to research the hell out of gear, GH, and insulin. By that time, I was already in the gym every morning before school and in three sports. Senior year, I dead lifted 525lbs at a b/w of 188lbs.

Competed in my first show at age 18, and THEN Started my first cycle at age 20! I don’t regret taking the extra time to learn all that I could (and there is still a ton to learn) I learned a lot on the internet when I was 17-20, and if I would have been banned from a board because of my age, I probably would have done some pretty harmful stuff to my body. To all the bros that ate young, believe me, you can grow and get strong without the gear, but there comes a point in one’s life where 250lbs becomes a reality. Please make wise decisions, for your safety and others!”

Just so everyone doesn’t think I am a complete ass to this kid, here is his story. First of all he is 15. He was on 4 A-bombs, 6 D-bol, and ’something called halo’ (as he put it) this cycle ran for 9 weeks, then he started pissing blood. We all told him to go to the Doctor, but he said he didn’t want his parents to find out that he was on roids (this is where it’s all bullshit) Do you know how much this kid would blow up in 3 weeks (lets not even talk about 9 weeks) He probably looked like a f***g balloon.

A friend of mine recently told me an interesting story that in ***** just a couple of weeks back, a bunch of 13 year olds were in a pharmacy buying gear. The guy behind the counter was having to help them load syringes as they had previously relied on friends to show them how and where to inject (they were all as nervous as f**k). And would you credit it, the stuff that they were taking was also fake. That is extremely worrying and if you ask me, there are literally tons of kids on this very forum that are completely screwed up.

What concerns us now is that in 10-20 years time, when you are suffering major internal organ failure as well as other types of chronic illnesses, it will be AS that is blamed rather than the ignorant choice of a young boy. For the great majority of us, bodybuilding is our choice of lifestyle and is not just a passing fad. That means that it will still be here after we have gone. It is so important to us that we are leaving a positive imagine behind, and not some tainted dream. I really do hope that if there are any youngsters out there reading this article that they are mentally old enough to really appreciate what I am saying.

So if you are under 21 or even a bit older but haven’t acquired a great deal of natural training under your belt; stop for a moment, think hard, study, research and you will make it in the end. Beginning the natural way in bodybuilding is extremely difficult. No one has ever made out that being a bodybuilder is going to be easy but it will definitely be worth it in the end. That I can guarantee.

So tell me, when can I commence and why? Well I would always say 21 is a recommended age to start. And why?….Well basically in a male up til 21, the natural level of testosterone is high which causes sporadic growth spurts, which means that bones, muscle tissue etc. are still not fully developed and body maturity is still incomplete.

The administration of steroids and other hormones at an early age can cause havoc in a body that is still at a development stage. Primarily the major problem would be the premature sealing of the epiphyseal bone closure process, which consequently does not allow your body to grow to the extent that your genetics would allow it to. Tests are available which show whether your growth plates have sealed or not, but it is normally safe to say that at 21, natural growth has stopped.

At puberty, antigonadotropic effects of steroids are much more potent. People know that adult hpta (hormone axis) recovers but no one knows what happens with teenagers. What if you have permanently lower testosterone levels for life as a result of taking exogenous sources at 15 when your hpta is not in full swing yet? Obviously you don’t have as much testosterone at 15 as you will naturally have at 21.

When I began to train at 15, I was aware that some friends were on steroids, but I opted for the natural route. Like most newcomers I was ignorant when it came to taking steroids and had only the normal horror stories like you do on TV. So I continued with every type of natural supplement I came across, but as I reached 18, I began to talk to some of the serious bodybuilders at the gym.

They told me some of the basics but I decided I wanted to know more. If I was going to use steroids then I wanted to do it safely. I bought the magazines and would search out for articles on steroids although at that time there were very few. I think Mick had only just started writing in Muscle mag at the time. I also talked about it with my father who is a Clinical Biochemist, just to get an unbiased opinion. He was in fact very helpful (and still is today).

Anyway I decided on the difficult path and that was to wait until I was 21. It was the healthy option allowing full bone growth potential and avoiding any possible irreversible damage. It just happens that I was nearly 6 ft at the time and I had to endure the seemingly painless effort of younger kids who were becoming huge by juicing.

There was me, working what I thought was 10 times harder than anyone else (and I probably was). I was determined to get big but thought more in the long term than right there and then. I knew I would have my time, when I was ready. I just kept my head down, trained hard and spent the next three years doing as much research as I could. I went out and read many books including Mick’s Layman’s Guides as well as The Anabolic Reference Guide and the couple of books out by the late Dan Duchaine. Coming soon Part 3

On 22nd May 2003, a Bodybuilder died. Scott Klein was found lying dead on his bed at 5.00am by his mother. He died of cardio-vascular disease and kidney failure. His death may have had absolutely nothing to do with bodybuilding, but 30 year old men do not die suddenly with kidney failure unless there is some known genetic weakness and, as far as I am aware, that was not the case here. In the same week that I heard about Scott Klein I read detailed reports of the illness of Tom Prince - another great bodybuilder - with ulcers and kidney problems.

Lee Priest, who was a well known bodybuilder at the time, announced his immediate withdrawal from this competitive sport. It had always been rumored that he had suffered poor health due excessive weight swings and his addiction to junk food. In an interview he said that he couldn’t believe what was happening to some of the great bodybuilders out there and that if all we have is our health, some of those top guys didn’t even have that.

Yet another great bodybuilder Milos Sarchev also withdraw from competing after having finished 6th at the Hungarian GP and therefore didn’t qualify for the 2003 Mr Olympia. But he also blamed poor health for his early exit from the sport. Milos had been at the top for a number of years and had probably competed in more Pro contests than any other bodybuilder and even made a come back after serious injury. But he had also suffered with internal health problems linked to top level bodybuilding and had suffered an almost fatal embolism a couple of years before when he had a blood clot, due to taking Synthol, detach from an artery and cause a blockage in his lung.

So many more top level amateurs and professionals were admitting to major health problems. Orville Burke got injured during a photo shot in Olympia and as a result his shoulder and Elbow needed operating on. But due to his poor health, one medical team refused to operate, although another did, but only after getting a report and approval from a heart consultant. Orville went into a coma after kidney failure but slowly recovered although his bodybuilding career is over.

Mike Francois who had an excellent physique up until a couple of years ago suffered serious internal problems as well, resulting in career coming to an end. Nasser el Sonbaty had to pull out of the Night of the Champions 2003 in New York due to health problems and it is said that his career has also come to an end. Another great Flex Wheeler had his pro card withdrawn because of health problems and it was rumored that he may also need a kidney transplant. Another top American Don Long needed his sister’s help to save him when he needed a kidney transplant.

And another top American Ron Teufel from the 70’s died at 45. So we can argue that these deaths may not be drug related and we may be correct, but we are talking about young, strong and fit men who should be glowing with health. But it’s not the case when they become seriously unhealthy and in some cases life threatening and leading to fatal illness.

I have mentioned a number of drugs in addition to anabolic steroids, which are in the arsenal of any competition bodybuilder but professionals are at the cutting edge of the game. Each has contacts with one or many drug gurus who are always looking for some other product with potential for taking the freaky physique just that bit further. Such a product could be used to give their clients the extra edge in muscle size, condition, vascularity and increase the earning potential of the guru. The men at the top need bodies with awesome drug handling genetics to be able to tolerate a combination of high doses and a complex cocktail of drugs, over long periods.

The life of a pro is dictated by his sport and his income earning potential. The time for high earning at the top can be short [even if our Pro remains healthy] and the serious Pro wants to maximize his earnings in that short time. This means a life of competing - unless you are a special kind of showman, your earning potential soon starts to drop if you are not in front of the fans, regularly winning or placing high in contests - of training to be bigger and better next year, of appearing at exhibitions, giving seminars, grabbing star spots, etc. And for all of the last three you will be expected to be in decent shape; appearing as a lard ball is not an option. The consequence of all of this is a life of drug use year round. It is not healthy.

Becoming a top bodybuilder isn’t what it’s made out to be. Training is tough and those heavy weights eventually cause joint problems and in the modern day sport heavy means heavy and injuries are to be expected. Added to that is the high food intake which obviously includes high protein content, putting the digestive system, the kidneys and the liver on over time. This combination leads to high blood pressure and accompanied by potent drug cocktails, the stress factor on the body organs is enormous. The human body requires rest from this type of activity but there’s no rest for a pro bodybuilder.

American football is quite similar in a way as regards the high demands on the body. We are talking about big guys training hard, pounding into each other and the resulting serious injuries. Then there are the drugs to consider, although I can only guess what they may take. The dosage level would be a lot less to that of bodybuilders and they without a doubt receive better medical assistance. Another important point is that the American Football season lasts just 4 months allowing more time to recover.

Those readers who are familiar with my column will know that I am not against use of drugs and just like any other real bodybuilding enthusiast; I really do want to see even freakier physiques. But what I am against is young guys killing themselves in the process. It is difficult to say where the line should be drawn, but it goes without saying that since this all started forty years ago, NOTHING is going to stop us.

I really believe that bodybuilding won’t just become a lunatic freaks sport, comprising of a couple of crazy guys with something similar to a self imposed death wish in order to become THE FREAK of the year. Perhaps it has become this already? It is the old rockers motto incarnate. Live hard, die young and have a good looking corpse. On 22nd May 2003, Scott Klein died. Is death the only real future for the Bodybuilder?

Bodybuilders often want to know what type of muscle building supplement is the best. If you look around you will see many advertisements claiming “steroid-like results”. In former years there were ads for “wonder supplements”. These all claim to be the “best” muscle building supplements. Fortunately, today these are not around anymore. These so called muscle building supplements did not produce results. Consumers found out the expensive way that the supplements did not work and quit buying them.

The supplement companies manufacture the best muscle building supplements for the consumers. Of course these are some of the supplements that are still being advertised. These supplements aren’t sexy, they aren’t the best and aren’t new. They are also not illegal. The best muscle building supplements are creatine and protein.

For good muscle building, get in to the groove of a proven muscle building program. Train with lot of intensity. There is the talk about anabolic supplements and these legal supplements are much more useful thanks to the advances in technology, and understanding of the functioning of these compounds. There are many supplements that are available and the body builder should do thorough research before he decides on which muscle building supplement to use.

Realistic goals, both long term and short term, will need to be set. Also, when you start to train, do it enthusiastically. Training and diet need to be combined to get the greatest benefit. Overloading is not recommended. If you devote the right amount of time to training, you are guaranteed to get good results. To develop muscles there are certain routines to be followed along with the use of muscle building supplements.

To train well, you will need a high level of intensity to your workout, adding more weight to your routines without too many gaps in between. High protein meals should be taken at least 6 times a day, everyday. Rest will be needed in between your workouts in order for the body to recuperate. Muscle building supplements will be a must.

Adding Creatine and protein to your muscle building supplements is a need. Protein powders can be purchased anywhere. This will ensure you can have six protein rich meals everyday.

Protein shakes will give you the right amount of protein in milk building supplements. Foods that can be consumed and have the same protein as the protein powders are banana’s, whole milk, chocolate ice cream, peanut butter, and skim milk powder. You will have to mix them to drink as required.

The ingredients are added or subtracted according to the individual requirements of calories, there taste and food preference. The fact is that rigorous exercise increases the body’s requirement for protein which leads to muscle growth and repair. The best muscle building supplement should be the center of all your meals during the exercise regimen. The protein referred to here is of high quality and is extracted from animal sources. The proteins found in eggs, fish, poultry, beef, whey and casein are the proteins that help you grow big and strong and put muscles on your bones.