Happy Halloween Sale at NUTRISHOP Chico!

The little kids usually have all the fun on Halloween, but this year, NUTRISHOP Chico is offering the big kids some free treats too!

We have 3 different deals going on ALL day 10/31 at BOTH locations in Chico! Here they are:

  1. Buy 2 and get 1 FREE! The 3rd FREE item must be of equal or lesser value! (Example: Buy 2 BCAA Sports and get the 3rd one FREE. Or buy a NOXP3, a 1-XD, and get a 1-XPM FREE!) The combinations are endless.*
  2. Buy 1 Get 1 for 50% OFF! Second item must be equal or lesser value.*
  3. Proteins are 15% off all day long! This is good on ALL proteins, including weight gainers and MRP’s. Limit 1 per person. (Proteins are not valid with the BOGO deals above, but they are 15% off all day long.)

NUTRISHOP’s Hard-Gainer Trainer: Phase 3

A couple months ago, we introduced the Hard-Gainer’s Guide, a start to a diet, training and supplement plan for those who want to put on muscle and weight (here are Phases 1 and 2!). For some of us who are taller, longer-torsoed and leaner, building and maintaining muscle is a constant process, throughout the year, one that doesn’t have a “cutting phase.”

Because we know not everybody is looking to simply lose weight, we have the Hard Gainer’s Guide — a comprehensive plan of attack for adding muscle size with the proper gym, diet and supplement strategies. This is the third phase of that guide.

We’ve included the original diet and supplement plans here for easy reference, but with an updated workout guide to follow for the next four weeks. Again, you’ll go four days on and three off, leaving ample time to recover. Check back at this page throughout the week for the next day’s workout — by Thursday, the whole plan will be in place.

EATING FOR HARD GAINERS

If you’re reading this, it more than likely applies to you: Hard gainers are classified as “longer” body types, with typically fast metabolisms, lean frames, smaller joints (narrow wrists and ankles) and narrow waists. Usually, hard gainers are longer-limbed and taller than our stockier gym friends. That’s OK — many find the “lifeguard” body type to be the most desirable. If you fall into this category, where you find that you simply can’t eat enough to ever get fat or, sadly, gain the muscle fast enough, you’re a hard gainer.

The bottom line for you if you want to add muscle is this: YOU MUST EAT. Many hard gainers make the common mistake of undereating because they don’t want to gain body fat, a reasonable concern. However, take into consideration that you are skinny for a reason! You’re blessed with a fast metabolism and the amount of calories will almost never be an issue as long as the quality of calories is premium. If you’re serious about adding muscle, your workouts will be so intense and you’ll gain enough muscle that you won’t gain significant levels of fat, and that just leaves you with the task of using food for building material. Muscle just doesn’t come from thin air — new tissue needs to come from a source. It’s food, in the form of quality proteins, fats and carbs.

Three meals a day ain’t gonna cut it anymore. It’s time to eat with a purpose and a plan. And here is that plan:

BREAKFAST (within 30 minutes of waking):

4-5 whole eggs, spinach, tomato, piece of fruit (grapefruit, orange, banana, apple, peach, etc.), 1 c milk, 1 c instant oatmeal with 1 Tbsp. peanut butter.

SNACK (2 1/2 hours after breakfast)

Protein shake in milk, peanut butter/banana/honey sandwich on whole wheat bread

LUNCH (3 hours after first snack)

Tuna* or chicken sandwich on whole wheat bread, sliced apples with peanut butter, greens salad with balsamic vinaigrette.

SNACK (2 1/2 hours after lunch)

Two string cheeses, handful of almonds, banana.

DINNER (3 hours after second snack)

1 serving meat (lean beef — filet mignon, loin steak, etc. — salmon, tilapia, shrimp, ahi*, etc.), 1 leafy/green vegetable (broccoli, spinach), 1/2 C brown rice or whole wheat pasta OR a sweet potato/yam. Avoid white potatoes.

BEDTIME SNACK

1/2 C cottage cheese, 1 slice whole wheat toast with peanut butter.

*Because of potentially high mercury levels in fish, do not eat tuna more than 3-4 times per week.

There obviously is some wiggle room for variety, which is the way you want it, but the important thing is to notice the approximate ratios of proteins, carbs and healthy fats with each meal and emulate it as closely as possible.

TRAINING FOR HARD GAINERS

Next, it’s time to come up with a plan to put all that fuel to use. The goal every time you hit the gym should be hypertrophy — the increase in muscle volume. To achieve this on a lean frame, you won’t be able to simply use a generic workout plan. Like all lanky guys experience when we clothes shop, you need something a bit more custom-fitted, tailored to you. Forget three sets of 10. We need to reach deep muscle fibers, building the slow-twitch ones larger and the fast-twitch ones stronger. To do that, we’ve set up this workout plan that will not only add size, strength and endurance of strength, but will provide just enough of a calorie burn to ensure that you’re not storing up fat.

Follow this plan for 4-6 weeks, and DO NOT cheat yourself — make every workout, do every set and get every rep. Anything less than full effort is a failure! It is a four-day split, with three rest days, ample time to get both physical and mental rest before you’re back in the gym, so there are no “burnout” excuses here. Phase 3 is all about soaring rep ranges and mental toughness — trisets and light weight will be your path to gaining!

MONDAY (Chest and Back)

Four trisets, 12 reps each: DB Bench Press/Incline DB Press/DB Flys.

Four trisets, 12 reps each: BB Bench Press, Cable Crossovers (alternating top arm), Incline DB Flys.

Four trisets, 12-15 reps each (aim for 15, but get at least 12): Various grip pull-ups (overhand, underhand, neutral, overhand)/DB Pullovers/Seated Cable Rows.

Four trisets, 12-15 reps each: Standing wide-bar cable Pulldowns/Bent-Over Rows/Lat Pulldowns.

Be sure to stretch the pecs and lats before and after!

TUESDAY (LEGS AND CORE)

Three trisets, 12-15 reps each: Barbell Squats/Front Squats/Leg Extensions

Three trisets, 12-15 reps each: Romanian Deadlifts/Hamstring Curls/Directional Lunges (forward, backward, lateral for sets 1, 2 and 3, respectively. For the lateral set, do 16 total – 8 left, 8 right).

Two supersets (very light!): 4 power cleans/4 split squats (per leg)

Planks: 4×30 seconds.

Cable wood chop and raise: 4×5 each.

Stretch!

WEDNESDAY (ARMS)

6 Supersets: Cambered barbell curls x 8/Overhead Single Heavy DB Press x 8

1 Superset: Incline Seated Dumbbell Curls x 12 each/Cable Pushdown with V Extension x 30 (perfect form)

3 Supersets: Hanging Dips x 15/30 Preacher Curl Machine/15 bench dips

THURSDAY (SHOULDERS AND ABS)

5 Supersets: Overhead Press x 12/Machine Upright Rows x 12

5 Supersets: Lateral Raises x 12/Front Raises x 12

Planks: 3x 45 seconds

Side Planks: 3 x 30 seconds per side

SUPPLEMENTS FOR HARD GAINERS

If you’re a hard gainer, we can assume a few things about you: 1) You need a lot of calories, 2) your existing muscle mass is difficult to maintain and 3) your body naturally isn’t inclined to grow much more. None of these are complete roadblocks; rather, they’re just small speed bumps you can get over with some help. Now, we can address the first issue with the diet plan we’ve put in place, but really, you’ll need more. The supplement plan that works best for hard gainers is one that addresses the need for a calorie surplus, muscle recovery and rebuilding and even hormonal issues that aren’t as uncommon as you might think.

Absolutely, if you’re a hard gainer trying to build muscle fast, we recommend:

  • High-quality gainer shake. GAINER7, MASS COMPLEX or MASS FUZION are all effective at delivering quality calories in a hurry post-workout.
  • BCAAs. Around the clock, your body needs amino acids to prevent catabolism, where the body feeds on muscle storage for energy. Go with BCAA SPORT or IBCAA by Katalyst.
  • Creatine. Abundantly researched and shown to increase muscle volume and strength, there is no reason to pick a low-quality version anymore — it’s mostly a very affordable supplement. Kre-Alkalyn is a buffered form of creatine that ensures nearly 100 percent of this product goes to the muscles and doesn’t get converted into useless creatinin. N’FUZE and KRE-ALKALYN COMPLEX by VitaSport are great options.
  • Pro-testosterone products. Hard gainers are, well, hard-wired to simply not produce much muscle mass. This can be changed with more natural testosterone production. As many lean guys can attest, during puberty there was one massive growth spike where we got taller and filled out (at least as much as we were going to). Natural testosterone, which caused that spike, decreases dramatically as men get older, leading to increases in body fat and decreases in muscle  mass. We simply can’t afford that! ANITEST, ARABOL, AUGMENT, 1-XD and HGH-191 are outstanding options to get your body back to growing, the natural way.
  • Pre-workout products. A supplement that increases your body’s nitric oxide production is a supplement that will flat-out increase your workout quality, and the stronger you feel and the more endurance you have, the better your results will be. Imagine how much benefit you’d get from just two last reps at the end of a set, or from using a heavier weight. Pre-workout products like N’SANE, NOX-P3, ANX-P3, and THERMOVEX deliver more energy, both of mind and body, for the most high-quality workouts you can get. Plus, the increased blood flow means your other supplements are working more efficiently. Remember, to gain muscle as a skinny guy you’ll need to be working with resistance, and doing a lot of reps. Focus and energy are absolute MUSTS.

OTHER TIPS FOR HARD GAINERS

  • Stay hydrated. Shoot for at least a gallon of clean, cold water a day. It will take the stress off your body, allowing it to concentrate on the ultimate mission you’re giving it: to build muscle! Plus, with the increased calorie intake and supplements, your liver and kidneys will thank you for keeping the system hydrated. On top of this all, it helps digestion, helps keep the body’s tissues healthy and ensures a flushed system that won’t bloat the body.
  • ALWAYS have snacks on hand. If you’re stuck in an office, running errands, or going on a trip, be prepared. Don’t let a lack of nearby food sidetrack your mission. Bring along jerky, string cheeses, fruit, trail mix, a shaker cup and Ziploc full of PRO7, whatever — just have food handy. You HAVE to eat. Don’t put yourself in a position where you’ll miss healthy meals — it’s nearly as bad as missing a workout.
  • Pre-cook. Most guys who need to eat a lot suffer the pitfall of being unprepared, especially if they live busy lives. Well, most of us have a least one day a week off — use that day to prepare for all seven. Cook up a week’s worth of chicken breasts and put it all in tupperware for salads, to mix in with pasta or beans, or even just to eat alone as a snack. Do the same with broccoli or squash, or even sweet potatoes and pasta. My fridge looks like I’m storing rations in preparation for a natural disaster — in a way, that’s exactly what I’m doing!
  • ALWAYS eat a complete breakfast. You are most susceptible to muscle-wasting at the only time you can’t do anything about caloric intake — while you sleep. Do not let it continue when you wake up! Even if it means waking up 30 minutes early to account for the time to make breakfast, you have to eat this meal.

ANX-P3: A Better Pre-Workout Option

Traditional NO-production products all work the same way, with L-Arginine helping boost the body’s natural production of nitric oxide within the system, and going through a specific route to get it there (the L-Arginine N.O. Synthase pathway). Think of this as the super-highway for nitric oxide production: It’s a route that’s known best, it’s quick and efficient, and just about everybody uses it to get where they’re going.

However, there is a slight drawback to this pathway — nitric oxide has an incredibly short shelf-life in the body, meaning that not long after it’s produced, it’s consumed and gone before your body can get the full benefit from it. Most pre-workout nitric oxide boosters are taken immediately before exercise to achieve the full effect. This is OK. But research has shown a better way, and the best part is that it can be combined with the existing NO products out there for a maximum benefit.

While the L-Arginine NO Synthase pathway may be the fastest way, consider another route: The Nitrate-Nitrite-Nitric Oxide Pathway (or, for our purposes here, the N3O pathway). Arginine Nitrate uses this pathway, and this patented ingredient is only available to three companies. FORZAONE is one of them, and it has created ANX-P3 as an answer to all the short-lived nitric oxide boosters out there.

Arginine Nitrate is the newest approach to nitric oxide boosters, utilizing this secondary pathway for a more sustained, long-lasting effect. You might be wondering the difference between these two pathways, and it’s this: While the first depends on oxygen for its effectiveness, the second does not nearly as much. The takeaway for the consumer is that during intense exercise, in the middle or toward the end of your workout when your body is low on oxygen anyway, the L-Arginine NO Synthase pathway is much less effective, and NO production won’t last as long. You’ll have a great start to the workout, but it may not last. The N3O pathway, accessed by Arginine Nitrate, doesn’t rely on oxygen nearly as much, meaning a longer, sustained effect that will last through your final reps.

You might be wondering why Arginine Nitrate is important, or what it does. First, we’ll start off with pure L-Arginine, an essential amino acid that plays a big part in many important bodily functions, including immune function and muscle building. But it’s also an immediate precursor to nitric oxide, and as a peer-reviewed article in Biomedicine and Pharmacotherapy points out, this makes it crucial when vasodilation — the expansion of blood vessels for better blood flow — is needed. Bonded with a nitrate, this provides improved blood flow to and from the heart, maximizing that sought-after pump and vascularity.

With improved vasodilation and blood flow over a longer period, the end product for the athlete is the highest possible nutrient delivery during the workout. This is important because of the muscles’ desperate need for vital nutrients to recover, rebuild and sustain strength and endurance.

Plus, an added benefit of ANX-P3 is that it is not based off stimulants, so it can be stacked with other quick-reacting pre-workout products, like THERMOVEX!

Fat-Burner, Pre-Workout:The Amazing THERMOVEX

FAT LOSS NEVER TASTED SO GOOD™

Whether you’re looking to decrease excess stubborn body fat, increase all-day energy levels without “the crash”, improve muscle definition, enhance focus and performance, elevate your mood, reduce cravings or all of the above, EVOchem Nutrition™ introduces THERMOVEX,™ the great tasting, comprehensive, “feel good” metabolic solution with 3 full grams of CLA per serving.†

What makes THERMOVEX™ such a powerful formula?

THERMOVEX™ was designed to activate the fat burning mechanisms in your body while stimulating the biochemistry that burns stored body fat. This is accomplished by combining a high dosage of CLA (Conjugated Linoleic Acid) with LCLT (L-Carnitine L-Tartrate) in order to help increase the metabolic rate at which the body can burn calories and carry stored energy from fat cells into the mitochondria of the muscle cells for fuel. By providing just the right amount of CNSS (central nervous system stimulation), THERMOVEX™ targets fat loss and improved muscle definition via multiple metabolic pathways. THERMOVEX™ is also fortified with a blend of effective and natural Chinese and ayurvedic herbal extracts. This is designed to help provide further thermogenic activity and muscle support to insure the body has the proper furnace to burn those extra calories all day long while eliminating free radicals with powerful proven antioxidant extracts. Also included is a blend of powerful appetite suppressing extracts of Hoodia and products currently available rely on tricky marketing ploys rather than solid scientific formulas. Designed to deliver professional strength results, THERMOVEX™ is the next generation of metabolic artillery when used in conjunction with proper nutrition and a regular exercise program.†

Below are a few of the effective, key ingredients found in THERMOVEX™

CLA (Conjugated Linoleic Acid) – CLA is a naturally occurring fat that has been suggested in studies to inhibit the activity of the enzyme lipoprotein lipase (LPL). LPL transfers fats from the bloodstream to the fat cells. As a result of the decreased enzyme activity the transport of fat into fat cells is blocked. At the same time CLA also stimulates the breakdown of stored body fat (lipolysis). Additional studies have shown that CLA actually increases the disintegration of cells (apoptosis), resulting in a decreased number of existing fat cells. In addition, CLA increases the activity of the enzyme carnitine palmitoyltransferase (CPT). CPT is present in skeletal muscle and is responsible for the transport of fatty acids into the mitochondria. Energy production in the body takes place in the mitochondria where fat can be used as fuel for energy production.†

LCLT (L-Carnitine L-Tartrate) – LCLT has been studied for its ability to stimulate and shuttle the long chain of fatty acids into mitochondria so it can burn fat easily. Because LCLT picks up fat and puts it in the part of the cell that burns it off without any side effects. Scientific evidence shows that increased levels of LCLT lead to increased fat burning. LCLT also helps increase the metabolic rate while maintaining levels of muscle tissue. This is crucial because muscle tissue is where you do most of your fat burning. LCLT is also useful for eliminating cravings and increasing the amount of energy you have to exercise, both of which are very helpful for those desiring weight loss.†

10 grams of plant-based fiber – to help eliminate unwanted food waste which can help to increase the body”s ability to metabolize nutrients. This is a safe and effective way to experience weight loss and a flatter mid-section. Fiber also helps to remove carcinogens held within the intestines and transport cholesterol out of the body. Fiber is also great to help us feel full longer, which indirectly works to curb appetite and to avoid unnecessary caloric intake.†

Dandelion, Uva Ursi and Grape Fruit Seed extracts – a powerful blend of herbal extract diuretics used by professional athletes calibrated to achieve maximum definition. This high performance blend is designed to help eliminate subcutaneous water weight within hours of your first serving.

Also enhanced with Green TeaLipotropic Factors of Choline and Raspberry Ketone Extracts, fat loss is now more effective than ever before. THERMOVEX™ is a complete, all natural way to target undesired fat stores and increase your energy levels and performance with a delicious, sugar-free drink.†

†These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
ALWAYS CONSULT YOUR PHYSICIAN BEFORE USING ANY DIETARY SUPPLEMENT

Because fat loss is such a common goal, it’s easy to look at Evochem’s THERMOVEX and its CLA formula and just jot it down as a fat burner. However, THERMOVEX is also a popular choice for many NUTRISHOP customers as a pre-workout product.

Part of THERMOVEX’s formula is designed to help increase overall metabolism rate, and this is primarily for fat loss purposes — the faster the metabolism runs, the more efficient it is at processing nutrients instead of storing them as body fat. However, because of certain aspects of THERMOVEX’s profile, it doubles as a fine energy booster before a workout, too.

Like a cup of coffee, THERMOVEX contains caffeine (in the form of caffeine anhydrous), which helps counteract the chemical adenosine, which plays a role in suppressing neural activity. In other words, it increases alertness and focus.

On top of that, THERMOVEX has a blend of energy-boosting B vitamins (1, 2, 3, 6 and 12), without any sugar content that usually comes associated with these high-energy helpers. These water-soluble vitamins are best-known for cell metabolism, but can greatly add to pre-workout energy levels. Plus, THERMOVEX stacks well with non-stimulant fat loss or preworkout products, like LIPOCOR or OMEGA-3 or ANX-P3, so you can double down on the benefits.

Workout of the Week: Build Your Shoulders

Raises have been shown to be effective in adding mass to the deltoids, but the volume necessary to target them can sometimes be irritating. Additionally, standing raises often severely limit the range of motion, limiting the exercise to an almost pure negative lift. It’s fine, but why do 20 of half a lift when you can do 10 of a full one, and get better results?

By changing your plane, you can.

Next time you try out any kind of lateral raise, lie face-down on a bench first, and perform the movement as you normally would. This will increase the TUT (time under tension) for the deltoids throughout the whole movement, and you can quickly switch the part of the shoulder you want to target by simply changing the position of your arms.

BUILD YOUR SHOULDERS

For the prone lifts, you’ll imagine you’re working across two axes, the X (horizontal) and Y (vertical). It’s all relative to your body — the X axis is parallel to the ground; Y is perpendicular to it, and in each case, that is the axis along which you’ll want to move the weights.

Standing Overhead Press 4×10

Alternating One-Arm Dumbbell/Kettlebell Push Press 4×8 each

Prone on Bench – X-Axis Lateral Raises (3×10): Start with a pair of dumbbells at your sides, then, arms straight, raise them (parallel to the floor the whole time) above your head as you would do a regular lateral raise.

Prone on Bench – Y-Axis Rear Delt Raises (3×10)

Internal Cable Rotations (3×10): Use a light weight and keep your shoulder blades pinched together. You’re just focusing on small movements to strengthen the rotator cuff.

External Cable Rotations (3×10)

Huge Pump, Huge Fat Loss: Stack These Two Supplements Now

One of the most-asked questions when it comes to fitness and nutrition is: “How can I burn the most possible fat during my workout?”

The answer isn’t necessarily uncomplicated because there are actually quite a few ways, depending on your goals, but it doesn’t mean it’s not easy — it’s as easy as stacking THERMOVEX and ANX-P3 together. Here’s why.

Many factors go into fat burning as you exercise — what food you’ve eaten beforehand, how hydrated you are, how intense your workout is, what kind of exercise you’re doing, etc. But your metabolism and nutrient delivery to the muscles play a big role, too. That is what the THERMOVEX-ANX-P3 stack addresses: The combination of fat-burning via improved metabolism and enhanced nutrient delivery through the N3O pathway, while providing a great pump.

The role of THERMOVEX in fat loss is fairly straightforward. It contains CLA, a potent ingredient that attacks body fat in the following ways:

  • Increased metabolic rate: The quicker your “motor” runs, the faster and more efficiently it processes fatty acids and prevents them from being stored.
  • Enhanced muscle growth: A sneaky must for those looking to drop body fat. The more muscle your body has, the faster the metabolism burns.
  • Reduced insulin resistance: Constant insulin spikes makes your body’s sensitivity to this anabolic hormone drop dramatically, which can cue various health ailments including diabetes and obesity. By reducing your body’s resistance to it, it can function to process glucose through the muscles and not to fat cells.
  • Improved immune function: Some studies have shown CLA to not only strengthen the body’s ability to fend off viruses, but also there are indications from the Journal of Food Science that it could be anticarcinogenic.
  • Reduced “bad” cholesterol and triglycerides: Keeping these under control is critical to health body fat levels.

A 2001 Nutrition Research Review study showed improved lean mass-to-body fat ratio and a year earlier, the Journal of Nutrition performed a study that also showed CLA to reduce fat to the tune of six pounds of body fat.

With a higher metabolism, which THERMOVEX brings, it means your body processes proteins, fats and carbs that much more efficiently, storing less and burning more. An added benefit of THERMOVEX, though is added energy and mood elevation, perfect to make it a pre-workout product.

Now, this is where you can really maximize your fat-burning efforts: By stacking THERMOVEX with ANX-P3 before your workouts, you can increase your body’s metabolic effectiveness and achieve a massive pump via two different pathways. Because ANX-P3 is stimulant-free, there is no risk of “overdoing it” with pre-workout products, and because it uses the N3O pathway, it will last throughout your entire workout (it is less dependent on oxygen than other formulas, which is great, because this means it won’t be consumed immediately as the intensity of your workout rises and oxygen becomes more depleted in the body).

ANX-P3’s role is to increase muscle and immune function via Arginine, but it also provides the precursor to nitric oxide production in the body. This improves blood flow, which is essential for better nutrient delivery and in-workout muscle recovery. This double-headed attack of ANX-P3 and THERMOVEX will keep the system tapping into body fat stores and not muscle, while providing the energy and pump you need for your tough workouts.

The Complete NATURE’s Stack

The nutrients we need from food don’t always come easy. Whether it’s a busy schedule or just the struggle to always find time to eat the right foods, it can be a chore to get the vegetables, fruits and healthy fats we need, let alone the wide spectrum of vitamins and minerals that are necessary for immune function and general health.

That said, Nu-Tek’s NATURE’S line (Fruits, Greens, EFAs and Fuel) is meant to fill in those gaps that are bound to happen. Whether it’s kids cooped up in germ-filled classrooms or athletes touching germ-covered gym equipment for hours at a time, we all need boosts to our immune systems. We’ve talked about NATURE’S FRUITS and FUEL this week. Make yourself as healthy as possible by filling in with the GREENS and EFAs, with vegetable nutrition and the healthy fats you need.

NATURE’S GREENS: If ever there was a food group that needed to be condensed into a nutrition-rich, tasty drink, it’s vegetables. We love how healthy veggies are, and the vast spectrum of vitamins (A-K) in them make them hard to pass up. Unfortunately, they’re not always quick and easy to prepare, many are tough to eat raw and, let’s face it, they don’t all taste great. But that doesn’t mean you shouldn’t still get the nutrition! Vegetables are essential to keeping the system clean and green veggies have been shown to have anti-cancer properties. Because NATURE’S GREENS is made directly from real, vitamin-and-mineral-stocked vegetables, you get all the benefits without the unpleasant aspect of real vegetables that some people experience. Plus, it tastes great.

NATURE’S EFA: If there’s one place you can really pack on calories, it’s by consuming fatty foods. Even the healthy fat foods can add up quickly. However, the Omega-6 and Omega-3 oils that can be found in seeds, fish, avocado and other sources are crucial to helping the body burn “bad” fat stores, improve hair, skin and nail quality and improve brain function and cholesterol levels.