Here is a diet programme that may be useful for folks with chronic illness/ Chron’s Disease or an IBS. Working out can be beneficial as in the case of Chron’s (anecdotally for some folks). If you have Chron’s/ IBS then this needs no further explanation, ie the constant bumping along the road and staying in remission for as long as possible. We hope this is helpful, feedback welcome and usual disclaimer applies; ie get medical advice before following any change in diet in line with your personal medical regime.
The anti-inflammatory-diet-pyramid-Chrons-Disease-IBS-Bodybuilding-1.3-Wexford.pdf

A short video synopsis on Chron’s.

New Forum Post

How do you start bodybuilding? Start by graduating from the Basic Work Out Programme.
How do you how if it’s going well? You measure your progress.

If you have graduated from the Basic (few month) Programme then you have a record of your progress. Build on this. Expand your log book. Make a note of the exercises you do, the weight you use and how many reps you did in each set. If you can do two more reps after a month or can increase the weight you are lifting then you are making progress. Progress is body building.

Measuring your progress;
To measure your true progress you need to chart how your body’s muscle mass and fat mass varies over the weeks. There are two pieces of equipment you need; a bathroom scale and an inexpensive skinfold caliper.

The skinfold caliper is the cheapest and most accurate way to measure bodyfat. The alternative are expensive computer based measuring systems that find in elite sports training centres. The skinfold caliper will do the same job and just as well.

Daily to do’s;
1. Weigh yourself daily at the same time – best is first thing in the morning before eating or drinking anything.
2. Use the skinfold thickness calipers and the europaFITNESS Body Calculator to access how much muscle and fat you have on your body so you can chart it.

Use the europaFITNESS WorkOut Program downloads/ a log book/ or spreadsheet/ graph paper. After say two months you will see progress and if you use a graph chart it’s noticeable.

Using the skinfold caliper; measure the three areas, three times and get an average ( by dividing each reading by 3). Do this once every week. Log your progress on an excel like spreadsheet/ or graph paper.

Ladies don’t measure the chest, instead measure the upper back of the right arm, triceps relaxed.

Always take measurements from the right hand side of the body.

As promised the 1.2 Irish Traveller Basic Supplements program that can be used when working out.

• You do not need to use supplements if you have a healthy diet and are healthy. See more on Forums here.
• This will suit the Irish 1.1, 1.0 though not required for 2..0 French.
• 2.0 French is a refresher/ starting out program that will be published on europafitness.com 11 May 2011.
• I am going to do a short Food Program 1.3. It will be an example of what I eat and what I leave behind as I get back into shape. It will be published here 14 May 2011.

Finding definitive conclusive research on supplements is problematic; on defining the beneficial properties themselves; on the benefits on a person. There are many environmental factors that influence the results. If you are a high performing fitness/ sports guy then you will use them to supplement a defined diet.

For regular gym goers there are real costs involved financially, and ontologically speaking; do you need them? Mindful too of the unsupervised unplanned and unresearched use of supplements.

I use them to motivate myself into working out, toning up. If you do too and if you’re not getting any visible results, then stop. Look how else you can motivate yourself. It could be that hiring a trainer would be cheaper and more motivating, and even healthier.

Supplements also affect guys differently; everyone’s physiology is different.

Over ingestion of insoluble vitamins and minerals can be toxic (as well as burning a hole in your pocket). Your body can’t get rid of them.

More on toxic supplements, or banned supplements (which are not necessarily the same) elsewhere in the forum.

The Full PDF of 1.2 Irish Traveller , the Supplement Program is downloadable here.

Enjoy.

Having trained lots of folk, the no. 1 factor in getting folk to work out is motivation. As a trainer it’s all about show in keeping a client motivated. Here’s some Palestine folk that bodybuild, ie motivation in action.

Palestinians took part the spring 2011 bodybuilding tournament run by PFBB (Palestine Federation of Bodybuilding) in a local hall 20 April 2011.

Hi guys, will be back gym’n mid April. In the meantime here’s March 2011 bulk hulks, transformation stages; getting there and pre competition.