Frequent eating speeds up your metabolism due to the thermic effect of food

Every physiological process that occurs in your body uses energy. Keeping your heart beating and circulating blood uses energy. Creating new body cells requires energy. So does breathing. Even thinking burns calories. Digestion is no exception. The mechanical breakdown and absorption of food requires a substantial number of calories.


Some of the calories in the foods you eat are burned off just to digest them, so the net amount of calories absorbed is actually less than the amount contained in the food. This process has several names such as “Dietary-induced thermogenesis,” the “Specific– dynamic action of food,” or most commonly, the “Thermic effect of food.”  The thermic effect peaks about an hour after each meal and begins to drop about three hours after the meal has been completely digested.


You may have heard the expression, “negative calories.” This refers to certain foods, such as asparagus or lettuce, which have a high thermic effect and a low calorie density. It’s almost impossible for these foods to be stored as fat because most of their calories are burned off just to digest them!


When fat loss is your goal, your diet should be heavy in foods with a high thermic effect, including fibrous vegetables and lean proteins. You’ll never get fat eating lean proteins and green vegetables/salads –it’s virtually impossible.  Lean protein foods like chicken breast, fish and egg whites have the highest thermic effect of all and that’s why this program is centered on protein, with carbohydrates built around the protein. Lean protein is a “metabolic stimulator.”


The magnitude of the thermic effect can vary from 3% to 30%. Protein foods elicit a thermic effect of up to 30% of the meal's total calories. Natural starchy and fibrous carbohydrates are a close second at around 20%. Fats and refined carbohydrates have a very low thermic effect (fats only elicit a 3% thermic effect). This is one of the reasons dietary fat is so easily stored as body fat.


The fact that dietary fats have only a 3% thermic effect is an important point. There has been a trend in recent years away from high-carbohydrate, low-fat diets towards eating higher fat and higher protein with fewer carbohydrates. To a point, this is
a step in the right direction, but the more fat you eat beyond what you need for your essential fatty acid needs, the slower your metabolism becomes. One reason why diets promoting high fat (above 30% of daily calories) are ineffective is because high fat diets are not thermic!


The promoters of high-fat diets suggest you can eat unlimited fat as long as your carbohydrates are restricted. They also suggest that high fat will stimulate the testosterone and growth hormone release that’s necessary for muscle development and fat burning.
The problem is, even if there’s an extra release of anabolic hormones, it’s not going to help you much if your metabolism is as slow as molasses in January.


You’ll get more detailed instructions on how to create meals with the highest thermic effect in upcoming chapters. For now, you should understand this: Eating every three hours = high thermic effect/fast metabolism.  Missing meals = no thermic effect/slow metabolism.


Once you understand the concept of dietary thermogenesis, you’ll never want to miss a meal again because you’ll realize that eating properly increases your metabolism and gets you leaner, while skipping meals slows down your metabolism and makes you fatter!

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Jay Cutler

Jay Cutler (born Jason Isaac Cutler August 3, 1973 in Sterling, Massachusetts) is an IFBB professional bodybuilder. He has won the title Mr. Olympia four times.


- 1992 Gold Gym Worcester Bodybuilding Championships – 2nd
- 1996 NPC Nationals, 2nd place Light Heavyweight (earned IFBB pro card)
- 1998 IFBB Night of Champions – 11th
- 1999 Arnold Schwarzenegger Classic – 4th
- 1999 IFBB Ironman Pro Invitational – 3rd
- 1999 Mr. Olympia – 14th
- 2000 English Grand Prix – 2nd
- 2000 Joe Weider's World Pro Cup – 2nd
- 2000 Mr. Olympia – 8th
- 2000 Mr. Olympia Rome – 2nd
- 2001 Mr. Olympia – 2nd
- 2003 Mr. Olympia – 2nd
- 2003 Russian Grand Prix – 2nd
- 2003 GNC Show of Strength – 2nd
- 2004 Mr. Olympia – 2nd
- 2005 Mr. Olympia – 2nd
- 2006 Mr. Olympia – 1st
- 2007 Mr. Olympia – 1st
- 2008 Mr. Olympia – 2nd
- 2009 Mr. Olympia – 1st
- 2010 Mr. Olympia – 1st
- 2011 Mr. Olympia – 2nd
- 2011 Sheru Classic – 2nd

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Is There a Role for High GI carbs for Bodybuilders and other Athletes?

After all the high GI carb bashing I just did, the reader might think there is no place for them in the bodybuilders diet. This assumption would be wrong.

As the expression goes, “there is a time and place for everything” and there is one key time and place for high GI carbs, immediately following workouts.

Following workouts the body preferentially shuttles glucose into the liver and muscles replacing lost glycogen via both insulin dependent and non-insulin dependent glucose transport mechanisms (Gautier, J.F., 2001).

This is the key time to take advantage of the one thing high GI carbs do well: raise blood sugar and insulin quickly. Post workout, the catabolic (muscle wasting) hormone cortisol rises.

Drinking a post workout drink consisting of high GI carbs and fast acting proteins is perhaps the best way to prevent the post workout effects of cortisol due to the sharp rise in insulin which is known to counter act the effects of cortisol (Kraemer, W.J., et al, 1998).

Some bodybuilders will eat a high GI meal such as a bowl of white rice or corn flakes in skim milk, and drink a protein shake consisting of whey with it or mix a carb drink with a few scoops of protein powder.

Interestingly, studies have found a better insulin response when carbs and protein is mixed together post workout over carbs alone (Ivy, J.L., 1998). Specific grams of carbs per kg of bodyweight formulas exist for post workout carbohydrate and proteins recommendations (Burke, L.M., 1997), though 75-100g of high GI carbs and 30-50 grams of protein is the norm with most athletes and will suffice.

These numbers would of course be subtracted from the days total for carbs, proteins, and calories (see below). In a nut shell:

• High GI foods can help refill liver and muscle glycogen stores immediately following exercise and may reduce the catabolic effects of cortisol post workout.

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Carbohydrates

Carbohydrates or sugars are made primarily of carbon, hydrogen and oxygen atoms that cyclize into a ring. Carbohydrates can be “simple” or “complex” by the number of rings you hook together and the way in which they hook together. Though the rings can be slightly different, their common theme is
that of the ring structure as their final shape.

Similar to amino acids and fats, when you link the simple units (the sugars) together you get carbohydrates with different properties. You can link glucose units together to get a glucose polymer and in fact the body stores units of glucose linked together in the liver and muscle called “glycogen,” a term most people are familiar with.

You can also link different kinds of sugars to get different products. For instance,

if you combine glucose with fructose you get sucrose (table sugar). If you combine glucose with galactose you get lactose (milk sugar) and so on.


Link a bunch of sugars together and you get polysaccarides. Combine two sugars together like the previously mentioned lactose and you get a disaccharide. Of course, by themselves they are call monosaccharides.  Are you starting to see a repeating theme here?

Link a simple unit together with other units and you get a product the body can do all sorts of things with.  Linking units together gives you a product (fats, carbs, and proteins) and breaking down the products into units (ultimately) gives you energy.

So simple yet so complex.


You will notice I have not mention the “essential carbohydrates” because there is no such thing!  Though the body runs best on an intake of some carbs in the diet, the body can make its own carbohydrates from protein and other non-carbohydrate substrates as mentioned in the protein section.

Going in reverse from digestion, the body breaks down complex carbohydrates into simple carbohydrates and ultimately blood sugar (glucose) which can go onto be used for many different functions, such as the production of ATP (the body’s universal energy molecule). Depending on the carbohydrate and other factors, different carbohydrates will have different effects on blood sugar; in particular how fast blood sugar rises and falls (Gin, H., 2000).


The ability of a carbohydrate food to raise blood sugar quickly or slowly is called the glycemic index (GI). The GI was developed to track what foods effect blood sugar at different rates.

Interestingly, many carbohydrates that are considered “complex” have been found to raise blood sugar rapidly while a few “simple” carbohydrates don't have a dramatic effect on blood sugar.  GI rating of a food is based on how much blood glucose rises after consuming a carbohydrate food over a 2-hour period.  This is compared to a reference, which is glucose, a simple sugar.

Some GI scales now use white bread as the reference, but we will use the glucose scale in this chapter.  For instance, if you consume 50 grams of glucose (yuk), you will get dramatic elevation in blood sugar.  If you eat say 50 grams of carbs found in the form of oranges, your blood glucose would probably rise approximately
44% as high as compared to glucose.

So, the GI rating for oranges would be 44 on the glucose scale. Using white bread as the reference carbohydrate, it would be a different number. Capich?

Below is a partial list of the GI. There is no hard science to what is considered a low or high GI food per se, but a good guide is low is below 50, intermediate is between 50 and 75 and high GI foods are 75 and above on the scale.


brown rice pasta 92 linguine, durum 50 macaroni 46
macaroni & cheese 64

Pasta

spaghetti 40
spag. protein enriched. 28 vermicelli 35
vermicelli, rice 58
apple 38
apricot, canned 64 apricot, dried 30 apricot jam 55 banana 62
banana, unripe 30 cantaloupe 65 cherries 22
dates, dried 103 fruit cocktail 55 grapefruit 25 grapes 43

Fruits

kiwi 52 mango 55 orange 43 papaya 58 peach 42 pear 36 pineapple 66 plum 24 raisins 64
strawberries 32 strawberry jam 51 watermelon 72
Lentils 28
Soybeans 18
Baked beans (canned) 48 baby lima 32
chickpeas 33
kidney 27

Legumes

lentil 30 navy 38 pinto 42
split peas 32 soy 18
barley 22 brown rice 59 buckwheat 54 bulger 47 cornmeal 68
couscous 65

Grains

millet 75
rice, instant 91 rice, parboiled 47 rye 34
sweet corn 55
white rice 88


Dairy Foods

milk, full fat 27 milk, skim 32
ice cream, full fat 61 yogurt, low fat, fruit 33
white bread 70 wholemeal bread 69 pumpernickel 41 dark rye 76 sourdough 57
heavy mixed grain 30-45

Breads

All Bran Soy’ n Fibre  33
Raisin Bran 61
Froot Loops 69
Special K 69
Grape Nuts 75
Corn Pops 80
Cornflakes 84

Breakfast cereals

Rice Crispies 82
Cheerios 83
Puffed Wheat 80
All Bran 42
Porridge 46

Snack foods

Mars Bar 65
jelly beans 80
chocolate bar 49

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What’s The Best Way to Lose Stubborn Belly Fat ?

Everyone wants to know how to lose fat around their abs, well, here's how I do it...

The  question that is asked on all fitness sites, bodybuilding forums, magazines and late night TV infomercials sounds a lot like these:

How to I lose the stubborn belly fat? How do I lose abdominal fat? How to do I get great abs? How do I lose the stomach pouch off the lower abs?

These are all too common question and they are so popular that it's the reason the weight reduction arena is a multi- billion dollar (yes billion) industry.

You are about to read the real secret to great abs and how to lose the abdominal fat without spending money on supplements or following some diet-of-the-month  and it's going to be a very simple formula that you can follow. Remember...

Your abdominal muscle is like the rest of the muscles in your body. They require training if you want them to be larger and stronger.   A common misconception is that you must train your abs several times a week. This will only lead to overtraining.   Your abs are a muscle.  Train it like everything else.  No need to focus and go overboard.  Two to three times a week of focused ab work or core strength is generally the rule for 6 pack abs.

An Easy 3-Step System For Ripped Abdominals: 

Step 1:
Training:  1% of your overall ab development will actually come from training.  Consider the fact that most people think 90% of your results come from training, you can see this isn't the popular consensus.  Needless to say, that‟s where most focus their efforts.  They don't get their nutrition in order, they don't use cardio effectively so the masses
just do more ab training and more crunches.   Ultimately for your abs to show you must have abs to show and a low percentage of body fat for them to appear. More training does nothing to eliminate the layer of fat that is covering them. This is commonly known as spot reduction. Training an area for the sole purpose of eliminating fat in that area.



Tip - Do not make training the  priority to show off those abs.  Train them like any other muscle.  More ab work will not make your abs appear.  Focus on lowering your body fat levels and not spot reduction.





Step 2:

Cardio:  9% of your effort can be directed as using cardio as a fat burning tool. High intensity interval training is by far the fastest and most efficient method you can use to shed the pounds.  You'll want to keep in mind, using cardio is a tool. Not a foundation.  This simply means that doing marathon sessions will not be to your advantage.  Learn to use cardio effectively and you can enhance and boost your metabolism beyond what even eating the right foods can do.   Some competitive bodybuilders use cardio up to twice a day for 30 days to just chisel off that last remaining
layer of fat that's cover up the abdominal region.

Tip - Cardio can be done twice a day for a full body shock!  Just keep in mind this method is a short term tool and not a routine you would use for any length of time.

Step 3:

Nutrition: 90% of your efforts will be based upon your diet.  In order to show off the abs, you must get rid of the layer of fat that is covering them up. It is that simple.  Many people will train their abs and do all kinds of cardio and they still forget that nutrition plays such a massive role in getting rid of belly fat.  You must know how many calories
a day you need to eat and what to eat in order to get your nutrition on track and working for you.  Going to the gym
more often, doing more cardio and more hanging crunches will do you no good if you fail 90% of the test. Tip - Use nutritional fundamentals to turn your body into a fat burning furnace.
Wait just a second...

Before you rush off to check your nutrition, cardio and training, take this next concept into consideration.

Loose Skin:  Skin is very elastic and over time (age) or with a large amount of weight reduction it may not just spring back like it did.  In this case, surgery may be the only option once you have reached a very low level of overall body fat.

-Many women may experience this because of pregnancy. -Many men and women may experience this because of a large amount of weight reduction.

For example, if a man was under 10% body fat and had loose skin; this is a prime example where skin may need to be taken away because of other circumstances.  While this is pretty rare it does happen and if the skin cannot bounce back, there are little options a person has except to have it removed. What this means is...

If you have a low enough (12-15% or less body fat for a woman in this example) and you still have a lot of loose skin from slimming down or pregnancy, you may want to explore the option of having that excess skin removed.

With that said...




The secret to ripped abs is nothing more then 3-steps in this order of importance:

1.   Nutrition
2.   Cardio
3.   Training

You see, all of the programs you'll find will adhere to these 3 concepts.  Once you have the abs, you need to show them. In order to show them, you will need to get rid of the layer of fat that is covering them up. It's easy to lose the belly fat when you know how.

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Protein and kidney disease

At one time or another, you've probably heard the myth that high-protein diets are bad for your kidneys, they dehydrate you and cause osteoporosis. Well, here's the truth: If you have a history of kidney problems, you should avoid high-protein intakes at all costs. However, it's a medical and scientific fact that except in the case of pre-existing kidney disease, there’s no proof that a high-protein intake will cause damage to a healthy kidney. In fact, there’s not a single study that has ever been published in a peer-reviewed
scientific journal using adult human subjects with healthy kidneys that’s shown any kidney dysfunction whatsoever as a result of consuming a high-protein diet.


"High-protein diets have never proven to be a serious hazard for healthy people, although processing excess protein can overburden a liver or kidneys that are damaged by disease. That's why individuals with kidney or liver disease are often put on protein- restricted diets.”

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Protein consumption as a percentage of total calories

The best (And most accurate) method for determining protein consumption is to calculate protein needs as a percentage of your total caloric intake. First, you determine your daily calorie needs based on your lean body weight.  The next step is to select the optimal percentage of calories from protein. The percentage you choose must be in line with your goals, activity requirements, body type and metabolic rate.


The baseline recommendation for people who participate in cardiovascular and resistance training exercise on a regular basis is 30% of total calories, although this percentage can vary depending on your needs.  As we discussed in the chapter on carbohydrates, some people get better results with a lower carbohydrate intake. If carbohydrates are lower, then fats or protein must be higher. This is why, if you’re carbohydrate sensitive, you might decrease your carbohydrates to about 40% and increase your protein to as much as 35-40% of your calories.


Once you’ve selected your percentage of calories to come from protein, simply multiply the percentage of calories from protein by your total calories for the day the
same way you did for fats and carbohydrates. This will tell you how many calories should
come from protein. The final step is to divide the protein calories by four (there are four calories in each gram of protein) and this will tell you how many grams of protein you should eat per day.


Example 1:
You are a female, 130 lbs. very active
Your optimal calorie intake to lose fat is 1700 calories per day
To determine your protein intake, multiply your caloric intake by 30%
1700 calories per day X .30% = 510 calories from protein
There are 4 calories per gram of protein
510 protein calories divided by 4 calories per gram of protein = 127.5 grams of protein


Example 2:
You are male, 190 lbs., moderately active
Your optimal calorie intake to lose fat is 2600 calories per day
To determine your protein intake, multiply your caloric intake by 30%
2600 calories per day X .30% = 780 calories from protein
There are 4 calories per gram of protein
780 protein calories divided by 4 calories per gram of protein = 195 grams of protein


As you probably noticed, the 30% figure came out fairly close to one gram per pound of bodyweight guideline. This will always be the case if your body composition is average or better and your goal is fat loss (When there’s a calorie deficit)

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Are protein supplements better than protein foods?

When protein manufacturers throw around fancy words like cross flow microfiltration, oligopeptides, ion-exchange, whey isolates, biological value and they list numerous scientific references, it sure sounds convincing.  But don't forget that the supplement industry is big business.  The truth is that as long as you eat a sufficient quality of whole food proteins at frequent intervals throughout the day, it’s not necessary to consume any protein supplements whatsoever to get outstanding results.

The main advantage of protein supplements is convenience.  Whey-based protein powders are an excellent way to get protein if you’re not consuming enough from whole foods, but they’re NOT better than whole foods.  The human digestive system was not designed to process liquids all day long; it was designed to digest food.  By over- consuming liquid protein supplements you’re only short-changing yourself on the thermic effects that solid food provides.  Similarly, amino acid tablets provide no benefit that food cannot. Amino acids are nothing more than an extremely expensive way to get extra protein.

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Protein quality: Complete vs. incomplete proteins

Protein isn't just found in meat, eggs and milk. There’s also protein in vegetables, beans, legumes, and grains. However, the protein in these foods is not considered "complete" because it lacks one or more of the essential amino acids. Generally speaking, proteins from vegetable sources are lower in quality and that's the reason bodybuilders eat
so many proteins from animal sources.  The complete proteins are those that come from animal sources such as eggs, milk and meat.


Many grains and legumes contain substantial amounts of protein, but none provide the full array of essential amino acids. Beans, for example, are very high in protein with about 15 grams per cup. However, they are missing the essential amino acid Methionine. Grains are lacking the essential amino acid Lysine. It’s been frequently pointed out that combining two incomplete sources of vegetable protein such as rice and beans provides you with the full complement of essential amino acids. This may be true, but there's a decided difference between simply meeting your minimum amino acid
requirements for health and consuming the optimal quality of protein for building muscle. Combining complementary vegetable sources of protein will help you maintain your health, but it probably doesn't cut it for the serious trainee or bodybuilder.


There are many different methods of determining protein quality, including biological value, protein efficiency ratio, chemical score, and protein digestibility corrected amino acid score.  If you’ve ever seen advertisements for protein powders and supplements, you’ve no doubt heard of one or more of these measures of protein quality. In fact, protein quality terminology is frequently bandied about to persuade you to buy certain types of protein powders.

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The statement anatomy muscle (part 2)

This statement explains the strength of Training Anatomy.

 

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The statement anatomy muscle (part 1)

This statement explains the strength of Training Anatomy.

 

 

 

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Arnold Schwarzenegger

Arnold Alois Schwarzenegger  born July 30, 1947) is an Austrian and American former professional bodybuilder, actor, businessman, investor, and politician. Schwarzenegger served as the 38th Governor of California from 2003 until 2011.


1965    Junior Mr. Europe    Germany   
1966    Best Built Man of Europe    Germany   
1966    Mr. Europe    Germany   
1966    International Powerlifting Championship    Germany   
1966    NABBA Mr. Universe amateur    London    2nd to Chet Yorton
1967    NABBA Mr. Universe amateur    London   
1968    NABBA Mr. Universe professional    London   
1968    German Powerlifting Championship    Germany   
1968    IFBB Mr. International    Mexico   
1968    IFBB Mr. Universe    Florida    2nd to Frank Zane
1969    IFBB Mr. Universe    New York   
1969    NABBA Mr. Universe professional    London   
1969    Mr. Olympia    New York    2nd to Sergio Oliva
1970    NABBA Mr. Universe professional    London    defeated his idol Reg Park
1970    Mr. World    Columbus, Ohio    defeated Sergio Oliva for the first time
1970    Mr. Olympia    New York   
1971    Mr. Olympia    Paris   
1972    Mr. Olympia    Essen, Germany   
1973    Mr. Olympia    New York   
1974    Mr. Olympia    New York   
1975    Mr. Olympia    Pretoria, South Africa    subject of the documentary Pumping Iron
1980    Mr. Olympia

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Sergio Oliva

Sergio Oliva is a bodybuilder known as "The Myth". This sobriquet was given to him by bodybuilder/writer Rick Wayne. Wayne had begun calling Oliva "The Myth" "(because everyone who saw him at the 1967 Montreal World's Fair said he was "Just unbelievable")"

- 1963 Mr Chicago
- 1964 Mr Illinois
- 1964 Mr America – AAU, 7th
- 1965 Junior Mr America – AAU, 2nd
- 1965 Junior Mr America – AAU, Most Muscular
- 1965 Mr America – AAU, 4th
- 1965 Mr America – AAU, Most Muscular,
- 1966 Junior Mr America – AAU, Winner
- 1966 Junior Mr America – AAU, Most Muscular
- 1966 Mr America – AAU, 2nd
- 1966 Mr America – AAU, Most Muscular,
- 1966 Mr World – IFBB, Overall Winner
- 1966 Mr World – IFBB, Tall, 1st
- 1966 Mr Universe – IFBB Winner
- 1966 Olympia – IFBB, 4th
- 1967 Olympia – IFBB, Winner
- 1967 Universe – IFBB, Overall Winner
- 1968 Olympia – IFBB, Winner
- 1969 Olympia – IFBB, Winner
- 1970 Mr World – AAU, Pro Tall, 2nd
- 1970 Olympia – IFBB, 2nd
- 1971 Universe – Pro - NABBA, Tall, 2nd
- 1972 Olympia – IFBB, 2nd
- 1973 Mr International – IFBB, Professional, 1st
- 1974 Mr International – WBBG, Professional, 1st
- 1975 Olympus – WBBG, Winner
- 1976 Olympus – WBBG, Winner
- 1977 World Championships – WABBA, Professional, 1st
- 1978 Olympus – WBBG, Winner
- 1980 World Championships – WABBA, Professional, 1st
- 1981 Pro World Cup – WABBA, Winner
- 1984 Olympia – IFBB, 8th
- 1984 Pro States Championships – WABBA
- 1985 Olympia – IFBB, 8th

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Larry Scott

Larry Scott, nicknamed "the Legend", born on October 12, 1938 in Blackfoot, Idaho is an American former IFBB professional bodybuilder. He won 1965 Mr. Olympia and the 1966 Mr. Olympia competition.



- 1959 Mr. Idaho, 1st
- 1960 Mr. California - AAU, Winner
- 1960 Mr. California - AAU, Most Muscular, 1st
- 1960 Mr. Los Angeles - AAU, Most Muscular, 3rd
- 1960 Mr. Los Angeles - AAU, 3rd
- 1961 Mr. Pacific Coast - AAU, Most Muscular, 1st
- 1961 Mr. Pacific Coast - AAU, Winner
- 1962 Mr. America, Medium, 2 and Overall
- 1963 Mr. Universe, Medium, 1st
- 1964 Mr. Universe, Medium, 1st and Overall
- 1965 Mr. Olympia, 1st
- 1966 Mr. Olympia, 1st
- 1979 Canada Diamond Pro Cup, 9th
- 1979 Grand Prix Vancouver, Did not place

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Kevin Levrone

Kevin Levrone (born July 16, 1965) is a former IFBB professional bodybuilder, blogger, musician, actor and health club owner.
 Levrone was born to an Italian father and an African American mother on July 16, 1965 in Baltimore, Maryland, the youngest of six children.[1] Aside from his career as a pro bodybuilder, Levrone has also worked as an actor and musician. Levrone first started training at Metro Fitness in Linthicum, Maryland. He won his first contest at 190 pounds. Over his career Levrone has earned 22 professional IFBB wins. He won the Arnold Classic two times (1994 and 1996), and came second at the Mr. Olympia competition four times over the span of a decade (1992, 1995, 2000 and 2002). He has not officially announced his retirement.

Levrone's first film as an actor was Backlash. Later films included Redline and I Am. On March 25, 2009, Levrone launched The Levrone Report, a training/fitness guru blog in which he resumes his training and provides tips and philosophies on a wide range of subjects. In May 2010, Levrone released Levrone Formula Extreme Nitric Pump Blend, a nutritional pre-workout supplement. Other supplements since released include Hyper Response, a post-workout supplement, and Levro Shock, an energy-boosting pre-workout supplement.

Competitive history

-    1991 Junior Nationals - NPC, HeavyWeight, 2nd
-    1991 Nationals - NPC, HeavyWeight, 1st
-    1991 Nationals - NPC, Overall Winner
-    1992 Chicago Pro Invitational, 3rd
-    1992 Night of Champions, 1st
-    1992 Mr. Olympia, 2nd
-    1993 Grand Prix France (2), 5th
-    1993 Grand Prix Germany (2), 1st
-    1993 Grand Prix Spain, 3rd
-    1993 Mr. Olympia, 5th
-    1994 Arnold Classic, 1st
-    1994 Grand Prix England, 2nd
-    1994 Grand Prix France (2), 1st
-    1994 Grand Prix Germany, 2nd
-    1994 Grand Prix Italy, 1st
-    1994 Grand Prix Spain, 2nd
-    1994 Mr. Olympia, 3rd
-    1994 San Jose Pro Invitational, 1st
-    1995 Grand Prix England, 2nd
-    1995 Grand Prix Germany, 1st
-    1995 Grand Prix Russia, 1st
-    1995 Mr. Olympia, 2nd
-    1996 Grand Prix Spain, 2nd
-    1996 Grand Prix Switzerland, 3rd
-    1996 Mr. Olympia, 3rd
-    1996 San Jose Pro Invitational, 1st
-    1997 Arnold Classic, 2nd
-    1997 Grand Prix Czech Republic, 1st
-    1997 Grand Prix England, 1st
-    1997 Grand Prix Finland, 1st
-    1997 Grand Prix Germany, 1st
-    1997 Grand Prix Hungary, 1st
-    1997 Grand Prix Russia, 2nd
-    1997 Grand Prix Spain, 1st
-    1997 Mr. Olympia, 4th
-    1998 Grand Prix Finland, 2nd
-    1998 Grand Prix Germany, 2nd
-    1998 Night of Champions, 2nd
-    1998 Mr. Olympia, 4th
-    1998 San Francisco Pro Invitational, 1st
-    1998 Toronto Pro Invitational, 2nd
-    1999 Arnold Classic, 2nd
-    1999 Grand Prix England, 3rd
-    1999 Mr. Olympia, 4th
-    1999 World Pro Championships, 3rd
-    2000 Arnold Classic, 3rd
-    2000 Mr. Olympia, 2nd
-    2001 Grand Prix England, 1st
-    2001 Mr. Olympia, 3rd
-    2002 Arnold Classic, 5th
-    2002 Grand Prix Australia, 4th
-    2002 Mr. Olympia, 2nd
-    2003 Arnold Classic, 5th
-    2003 Mr. Olympia, 6th
-    2003 Show of Strength Pro Championship, 3rd

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Get happy: Eat vegetables

The role of vegetables in promoting good health are well-known, but they may also promote good moods too.
A researcher at Dartmouth College, along with a pair of British researchers, observed the eating habits of 80,000 Britons and found that mental well-being — reported satisfaction with life on a scale of one to 10 — rose in conjunction with each serving of produce consumed daily .
Those who ate eight or more servings of vegetables daily rated themselves 0.27 points happier on average than those who ate fewer servings, according to the study.
The study suggests the relationship held true when the researchers controlled for factors such as education and income, according to a Washington Post article, and research has found similar results in the U.S.
The researchers point out that the cause and effect is not clear-cut: Does eating vegetables make people happy? Or do happy people just happen to eat more vegetables?
While the study is not definitive, it’s another in the already long (and constantly growing) rank of studies that strongly suggest a link between consuming five or more daily servings of fresh produce and good health.
While “superfood” fads come and go with the latest study the consumer media latches onto, this much is clear: Every item in the produce aisle can play role in improving people’s physical well-being — and maybe even bring them happiness.

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Why water is essential for fat loss ..

"If you dehydrate your body, it is like dehydrating your plants.  Who wants to have a wilted body?

- Dr. Lawrence Lamb, Author of "The Weighting Game - The Truth about
Weight Control”


“Alcohol puts fat metabolism on hold.  It’s not your friend if you’re trying to stay lean.”

- Susan Kleiner, PhD, RD, author of "Power Eating"


The "secret" to almost instantly increasing your strength by 10-15% and endurance by 20%-30%


What would you say if I told there was a substance that could almost instantly increase your muscle contractile strength by 10-15% and increase your capacity for prolonged aerobic exercise by 20 to 30%?  What's more, the substance is totally legal and has absolutely no side effects.   Not only that, it can also help you burn fat more efficiently and increase your muscular development. You'd probably think I was talking about some kind of illegal steroid or performance-enhancing drug wouldn't you?  (Either
that or you'd think I was just full of hot air!) Well, its true!  Such a substance really exists, and it's not a drug.


A little known secret for accelerating fat loss, increasing your performance and improving your physique


I'd like to let you in on a little known secret for increasing your performance and improving your physique that is so painfully obvious it's almost embarrassing. Actually it's not really even a "secret." It would be more correct to say it’s a "known but ignored fact." When I tell you what this secret is, you'll kick yourself for not realizing it sooner. This "secret" I'm talking about is drinking the correct amount of H2O every single day. Yep - plain old water!  If you’re even slightly dehydrated (and most people are walking around in a constant state of semi-dehydration), your results and performance will improve instantly.
I can hear you grumbling and cursing me already - "Venuto, that's no “secret” - everyone knows you're supposed to drink plenty of water!" That may be true.  Everyone knows it, but what people know they should do and what they actually do are often two completely different things.  Everyone has heard the maxim, "Drink at least 8 - 10 glasses of water a day.” That’s a good starting point, but most of the time they don't do it.  Now that you have a clear-cut goal and you’ve made the commitment to become the best you can be, it’s time to add another new daily habit to your list – the habit of drinking plenty of pure H20 every day.


The often subtle but devastating effects of dehydration


Most people don't drink nearly enough water, and the effects are subtle but devastating to your training and fat burning efforts.  Let me explain.  Did you ever wake up in the morning and feel so groggy it almost felt like a hangover?  Maybe you didn't even want to get out of bed.  Guess what?  You were probably dehydrated.  In fact, a "hangover" - headache, tiredness, and fatigue is partially caused by the dehydration from the diuretic effects of alcohol.


Here's another example: Do you normally get excellent workouts, but then some days, your butt is dragging and you just can't finish your workout - you “bonk out” at the end, or even worse, you can't really even get started?  Guess what? You were probably dehydrated.  You see, the effects of dehydration are very subtle.  They "creep" up on you. By the time you feel any effects of dehydration, it's too late - you're already dehydrated. Usually you don't even associate these effects with lack of water. You might think you’re just over-worked, you didn't get enough sleep or you're coming down with a cold.  That’s why people so easily overlook this aspect of nutrition.


Every physiological process in your body depends on water


Because there’s so much attention placed today on complex issues such as protein and carbohydrate intake, essential fatty acids, macronutrient ratios and high-performance supplements, it's no wonder that something as simple as water could be so easily taken for granted.  The importance of drinking plenty of water and keeping adequately hydrated cannot be emphasized enough.


Water is the most abundant nutrient in your body.  Approximately 60-70% of your body is comprised of water.  Your blood is made up of about 90% water. Your muscles
are about 70% water.  Even your bones are 20% water.  Without adequate water, nothing in your body could function properly. Every physiological process in your body takes place in water or depends on water.  Water is necessary to regulate your body’s
temperature, to transport nutrients, and to build tissues.  Water is required for joint lubrication, digestion, circulation, respiration, absorption, and excretion.  Without water, you would die in a matter of days.  Sports nutritionist Dr. Michael Colgan says that water is quite simply, “the most important nutrient in the body.”


Dehydration decreases endurance, strength and physical performance


As you become dehydrated, your body's core temperature increases.  This adversely affects your cardiovascular function and reduces your capacity for physical work. Even a small decrease in your body's hydration level can decrease your performance. Studies have shown that even mild dehydration of 3% of body weight can decrease contractile strength by 10%.  When 4% - 5% or more of total weight is lost in water, muscular and aerobic endurance can decrease by 20% to 30%. If more than 10-
12% of the body’s weight as water is lost, you could die.


Higher protein diets have a diuretic effect and require extra attention to drinking water


Because this program tends to be moderate to high in protein, drinking plenty of water is especially important. The processing of protein foods generates metabolic waste products that must be flushed out and removed by the kidneys.  Without adequate water, the kidneys can’t remove these wastes properly.  It is a myth that high protein diets cause kidney damage.  A high protein diet is not harmful to healthy kidneys -- as long as plenty of water is consumed every day.


Water is essential to the fat burning process


Not only do you need plenty of water for good health, you also need water to lose fat.  Here’s why: One of the important functions of your kidneys is to eliminate toxic waste products from your body through the urine.  When you’re dehydrated, the body’s instinctive reaction is to hold on to whatever water it does have in order to survive.
When this water retention occurs, the waste products in the body aren’t flushed out, and build up in your system.  At this point, the liver will try to help out with the overload.
The problem is, when the liver helps out during fluid retention, it can’t do its own jobs as efficiently, one of which is burning stored body fat for energy.  The result is that your body may not be able to burn body fat as efficiently as normal.
Drinking lots of water does not make you retain water


Many people avoid drinking a lot of water because they think it will make them retain fluid and become bloated.  Actually, the opposite is true.  When you’re dehydrated, your body senses the lack of adequate water and holds on to all the water that’s currently in the body.  When you consume adequate amounts of water, your body senses that you’re no longer dehydrated, and therefore your kidneys flush the water out of your system like they normally do, resulting in less water retention.


How much should you drink?


The most common general guideline for water intake is to drink eight to ten
8-oz glasses of water per day (64-80 oz per day). This may or may not be adequate, depending on a variety of factors. The 8 to 10 glasses guideline is okay as a ballpark, but taking into account activity levels and caloric expenditure will give you an even more accurate and individualized estimate of your water needs.


Water needs may vary depending on a number of factors. Large individuals need more water than smaller people, and highly active individuals need more than those who are inactive.  Climate can also affect your hydration needs.  If you live or work out in a hot and humid environment your water requirements will be higher.


If you want the best estimate of your water needs, you should factor in your activity level and the best way to measure your activity level is by daily calorie expenditure. The National Research Council's recommended dietary allowance for water is 1.0 - 1.5 ml per kcal expended per day.  The following chart lists the required water amount based on your total daily energy expenditure (TDEE)  (Review the chapter on caloric needs to determine your TDEE).


Calories expended         Water required
2000 calories    66 - 100 oz
2500 calories    83 - 124 oz
3000 calories    100 - 149 oz
4000 calories    116 - 174 oz
5000 calories    132 - 199 oz


Using this formula, a 172 pound man with a daily calorie expenditure of approximately 2800 calories per day would need 93 - 139 oz of water per day (There are
128 ounces in a gallon). The eight to ten glasses guideline (64 to 80 ounces) should be your minimum regardless of calories expended.
Follow these water consumption guidelines regardless of your level of thirst


Your level of thirst is not a good indicator of your level of hydration.  By the time your body registers the sensation of thirst, you’re already somewhat dehydrated. Therefore, you should continue drinking water throughout the day, even when you’re not thirsty. The secret is not to let yourself get dehydrated in the first place. If in doubt, drink more, not less.


Drink water before, during and after your workout


You should make it a habit to drink water all day long, but because water is so important for energy production and because exercise dehydrates you, you should make it a habit to drink heavily before, during and after your workout.

Can I get my fluids from other sources?


Almost all of the foods you eat contain water. Some foods, such as fruits and vegetables are as much as 75 to 90 percent water. Even meat is at least 50% water. Other beverages such as milk, fruit juice and sports drinks are mostly water. The question is, should you count these towards your daily recommended intake of water or not? Some sports nutritionists say yes, you can and should count water rich foods towards your water intake. My suggestion is to always err on the side of too much water rather than too little. Therefore, the water recommendations in the chart above are for pure water, not other beverages or water-rich foods.


What else can I drink?


On a fat burning program, it’s never a good idea to drink a large portion of your calories. One reason is because liquids don’t have the thermic effect that solid food does. But that’s not the only reason. According to a study published in the International Journal of Obesity in 2000, people who drank a lot of their calories did not compensate for these extra calories by adjusting their food intake. The result was that they over consumed calories for the day and experienced less weight loss than people who did not consume liquid calories (Some even gained weight). In other words, they simply drank those extra calories in addition to the food they were already eating.


If you carefully count your liquid calories (juice, sports drinks, non-fat milk or other beverages) into your daily calorie allotment, there’s no reason you can’t enjoy these beverages. Be very careful to read the labels on all beverages you consume, especially sports drinks. Some sports nutrition products that are marketed as high performance “health foods” are nothing more than sugar water. Even well-formulated products haven’t
been proven to increase performance in athletes. For workouts lasting less than an hour, water is still the best thing you can drink. For fat loss purposes, why would you want all those extra simple carbohydrates anyway?


What about diet drinks and non-caloric drinks?


As long as you’re getting your daily allotment of pure water, it’s fine to enjoy non-caloric beverages such as diet soda, tea, Crystal Lite, Diet Snapple or any other calorie free diet drink. Coffee is also fine in moderation (one or two cups per day), but be
careful what you put in it. (We’re talking regular black coffee here with maybe a splash of milk – no sugar). Many nutritionists and trainers suggest avoiding caffeinated beverages. Some studies have suggested that coffee lowers insulin sensitivity, which could hamper
fat loss. However, in practice, I’ve never seen a fitness model or bodybuilder get less “ripped” because they drank coffee. Enjoy your coffee in moderation – a cup or two per day should pose no problem. Keep in mind, however that caffeine is a diuretic and large amounts of any diuretic can decrease your performance and your results.

Alcohol and fat-burning


If you’re serious about your health, fitness, and athletic performance and you want the maximum possible benefit from your program, you should drink alcoholic beverages in moderation or not at all. “Moderation” is usually defined as one drink for women, two drinks for men. One or two drinks won’t do much harm, and may even have some health benefits such as increased HDL, the good type of cholesterol. Excessive alcohol consumption will definitely compromise the results you'll get from your nutrition and training program.


Alcohol has the second highest calorie density of all food types


At 7 calories per gram, Alcohol is the 2nd most calorie dense nutrient behind fat, which contains 9 calories per gram.  Therefore, alcohol contributes a large number of calories to your total daily intake above and beyond the food you normally consume. Because the alcohol is metabolized by the liver, the alcohol is not converted directly into body fat.  But this doesn't mean that drinking alcohol won't make you fat.


Alcohol suppresses the body's ability to burn body fat


The body has no storage capacity for alcohol like it does for carbohydrates and fats.  Since alcohol must be detoxified as quickly as possible, the oxidation of the alcohol takes top priority over the oxidation of other macronutrients.  In other words, while the
liver is busy metabolizing alcohol, the utilization of fats, carbohydrates, and protein has to be temporarily suppressed.  The burning of fats is suppressed the most, because it’s positioned at the bottom of the oxidative hierarchy. Lyle McDonald, author of “The Ketogenic Diet” says, “The consumption of alcohol will almost completely impair the body’s use of fat for fuel.” In the book “Power Eating,” dietician Susan Kleiner writes, “Alcohol puts fat metabolism on hold.  It’s not your friend if you’re trying to stay lean.”


When alcohol is in your system, your body will simply convert more of the food you normally eat into body fat.  Regardless of whether the calories come from food or drinks, if you consume more calories than your body needs, the excess will be stored as fat.  Since most people usually consume their alcohol in addition to food instead of as a substitute for it, the accumulation of body fat is usually the result.


Alcohol provides little or no nutritional value


Alcoholic beverages provide little or no nutritional value.  Alcohol is empty calories just like refined sugar is empty calories. There are trace amounts of some vitamins and minerals, but they’re present in such tiny quantities that their nutritional value is insignificant.  Aside from providing some energy in the form of a small quantity of carbohydrates, alcohol is empty calories.


Alcohol interferes with the absorption of nutrients


If the lack of nutritional value isn’t bad enough, alcohol actually depletes the body of vitamins and minerals from other foods you eat.  Alcohol irritates the lining of the stomach and intestinal tract and interferes with proper digestion and absorption of vital nutrients. The metabolization of alcohol by the liver uses up the B vitamins niacin and thiamin. Alcohol can also decrease your body’s ability to metabolize zinc.


Alcohol is a poison


Alcohol is a toxin.  It’s essentially a poison that must be detoxified by the body.


Alcohol dehydrates you


Alcohol is a potent diuretic.  It draws water out of the cells and increases the loss of water through the kidneys.  The increased fluid output can cause the loss of water- soluble minerals and all of the other negative effects of dehydration.
Alcohol contributes to numerous health problems


Alcohol has been associated with the development of numerous health problems, and degenerative diseases including heart disease, high blood pressure, stroke, cardiomyopathy, abnormal heart rhythms, liver disease, cancer, decreased resistance to infections, gout, and hypoglycemia.


Alcohol decreases natural testosterone production


Alcohol suppresses Testosterone, one of the main anabolic (muscle building)
hormones. Enough said.


If you drink, here are some tips for doing it sensibly without seriously compromising your results


1) Factor the alcohol calories into your daily intake.


There’s been a lot said about “the beer belly,” or how alcohol makes you fat. But let me remind you again, that in the end, fat loss always comes down to calories in versus calories out. If you count your alcohol calories in your daily intake and keep within your calorie limits, then you’ll still be able to lose body fat.  The problem is, most people
forget to count the calories in all those drinks.  Drink 1000 calories at night, followed by a big "cheat meal" and you're asking for it! (Major FAT gain!). If you drink, it’s better to have light beer or low calorie alcohol, not mixed drinks with high calorie additives like milk, juice, sugar, or tropical drink mixes.


2) Stay hydrated.


Alcohol is a diuretic. If you’re dehydrated, you won’t burn fat as efficiently and you won’t have the energy to train hard. In addition to your regular water intake, drink one EXTRA glass of water for every alcoholic drink and you'll be fine, hydration wise.


3) Limit yourself to two drinks per sitting and NEVER binge


Anything beyond two drinks can do absolutely nothing positive for you. Maybe on a rare celebration occasion you might have more than two drinks, but I can't think of a single reason why any self-respecting human being who is serious about their health and fitness goals would ever binge drink or get drunk on a regular basis.  Getting drunk is not an option on this program. If you get drunk, you’re not following the program. If you drink in large quantities ANY TIME for ANY REASON, just look in the mirror and admit the
truth to yourself; "I 'm just not THAT serious about getting in shape. It’s not that high of a
priority right now. I don't really want it THAT bad." At least then you're honest with yourself. If you enjoy social drinking in moderation, by all means go ahead and do it. But if you drink heavily, at least admit the truth to yourself.
4) Don’t stay out late


Drinking and late nights often go together. Late nights out mean interrupted sleeping patterns, less sleep and or and a lower quality of sleep. Disrupted sleeping patterns often mean missed meals, poor workouts and poor recovery. Your body needs its rest and it thrives on structure and schedule.


5) Do not drink often (or daily)


You often hear the advice of “drinking in moderation,” which we’ve defined as two drinks a day, so some people do exactly that – they have two every day – fourteen drinks per week. Not a good idea. Save the drinks for special occasions.


6) Don’t bother explaining to others why you’re not drinking


If peer pressure is a problem for you, don’t bother attempting to explain to friends or co- workers the reason why you’re cutting back on alcohol. If it’s a major problem, you may need to reconsider who you spend time with. You’ll always become like those you spend the most time with. Choose your circle of friends carefully. Ninety-five percent of the world doesn't care that you're working on improving yourself. The only ones who care are the other people who are trying to do the same for themselves. Remember, it's easier for a loser to reach up and try to drag you down, rather than to try and climb up and improve themselves.


Instead of "I'm on a diet" or "I'm in training," you can make a game out of it and come up with some funny stories about why you’re not drinking or why you’re only having a drink or two. For example, “I have a genetically inherited liver disorder. I really wish I could drink with you guys but I just can’t take any chances." Or, "My doctor said I lack the proper enzymes to detoxify alcohol, so toxic by-products build up in my liver and internal organs if I drink." Instead of being in a tense peer pressure situation, you could actually have fun with this.


Conclusion


The next time you happen to be in a bar (Hopefully it’s not very often), take a good look around. You won’t find many successful fitness or bodybuilding champions hanging out there at 1:00 or 2:00 a.m. And the next time you go to the gym, check out the bodybuilders and fitness models. You’ll notice that they all lug around a large bottle of water or even a gallon jug – all the time.  Then take a look at how lean and muscular they are.  Do they know something that you don’t?  Drink your water!

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Phil Heath

Phillip "Phil" Jerrod Heath (born December 18, 1979 in Seattle, Washington) is an American IFBB professional bodybuilder and current 2x Mr. Olympia.

His father left when he was a baby and although the streets of Seattle could be mean, his mother Rosella kept him on course and had him attend piano lessons. Today he’s an accomplished classical pianist. Phillip Heath grew up in Seattle and attended Rainier Beach High School, where he played guard on the varsity basketball team. One of his former high school teammates, Jamal Crawford, currently plays for the Los Angeles Clippers.[dated info] Heath attended the University of Denver on a full athletic scholarship. While at Denver, Heath double-majored in IT and Business Administration and played guard for Denver's Division I basketball team.

 It was not until 2002 that Phil Heath pursued bodybuilding and began to compete in events. His hard work paid off in 2005 when he won the overall title at the NPC (National Physique Committee) USA Championships, earning the right to compete as an IFBB Pro. "The Gift" immediately made a splash in the IFBB, winning his first two pro events in 2006, The Colorado Pro Championships and The New York Pro Championship.

In 2007, Heath placed fifth at the Arnold Classic, although fans and critics had him as high as third place.[citation needed]. Nonetheless, he qualified to compete in the 2007 Mr. Olympia contest. Heath, however, decided not to compete at the contest, stating that he needed more time to improve in order to be competitive.

This proved to be a good decision as Heath ended up winning the 2008 Iron Man show and placed second to Jay Cutler at the 2008 Arnold Classic. In his 2008 Mr. Olympia debut, Heath finished third, becoming the first rookie to place in the top three since Flex Wheeler in 1993. A day before the Friday pre-judging for the 2009 Mr. Olympia competition, Phil caught a stomach virus which caused him to come in to the first day 10 pounds lighter than planned. He was a heavy favorite for the 2009 Mr. Olympia title[citation needed], but ended up taking fifth. In 2010, he took second place at the Mr. Olympia contest when Jay Cutler won his final title. In 2011, Heath became Mr. Olympia when he defeated Cutler. In 2012, Heath defended his Mr. Olympia title defeating Jay Cutler.

Heath has been featured in many fitness and magazine articles, including being featured on the cover of FLEX magazine. Heath currently resides in Denver, Colorado, and trains at Armbrust Pro Gym in Wheat Ridge, Colorado. Phil has released four bodybuilding DVDs: "The Gift", "The Gift Unwrapped", "Journey to the Olympia" and Becoming Number 13. The latter three films are by Bodybranded Films and director Johnathan McFarlane.

Competitive stats

-     Height: 5 ft 9 in (175 cm)
-    Competition weight: 240 pounds (110 kg)(Olympia 2011)
-    Off-season weight: 275 pounds (125 kg)[1]
-    Arms: 23 inches (58 cm)
-    Legs: 30 inches (76 cm)
-    Calves: 20.4 inches (52 cm)
-    Neck: 18.5 inches (47 cm)
-    Waist: 29 inches (74 cm)
-   Chest: 54 inches (140 cm)

Competitive history

-    2003 Northern Colorado State, Novice, Light-Heavyweight 1st and overall
-    2003 NPC Colorado State, Light-Heavyweight, 1st
-    2004 NPC Colorado State, Heavyweight, 1st and Overall
-    2005 NPC Junior Nationals, HeavyWeight, 1st and Overall
-    2005 NPC USA Championships, HeavyWeight, 1st and Overall
-    2006 Colorado Pro Championships, 1st
-    2006 New York Pro Championship, 1st
-    2006 BBC Classic, 1st
-    2007 Arnold Classic, 5th
-    2008 IFBB Iron Man, 1st
-    2008 Arnold Classic, 2nd
-    2008 Mr Olympia, 3rd
-    2009 Mr Olympia, 5th
-    2010 Arnold Classic, 2nd
-    2010 Mr Olympia, 2nd
-    2011 Mr Olympia, 1st
-    2011 Sheru Classic, 1st
-    2012 Mr Olympia, 1st
-    2012 Sheru Classic, 1st

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Mr Olympia Winners List

Year                                     Winner


 1965                                   Larry Scott
 1966                                   Larry Scott
 1967                                   Sergio Oliva
 1968                                   Sergio Oliva
 1969                                   Sergio Oliva
 1970                                   Arnold Schwarzenegger
 1971                                   Arnold Schwarzenegger
 1972                                   Arnold Schwarzenegger
 1973                                   Arnold Schwarzenegger
 1974                                   Arnold Schwarzenegger
 1975                                   Arnold Schwarzenegger
 1976                                   Franco Columbu
 1977                                   Frank Zane
 1978                                   Frank Zane
 1979                                   Frank Zane
 1980                                   Arnold Schwarzenegger
 1981                                   Franco Columbu
 1982                                   Chris Dickerson
 1983                                   Samir Bannout
 1984                                   Lee Haney
 1985                                   Lee Haney
 1986                                   Lee Haney
 1987                                   Lee Haney
 1988                                   Lee Haney
 1989                                   Lee Haney
 1990                                   Lee Haney
 1991                                   Lee Haney
 1992                                   Dorian Yates
 1993                                   Dorian Yates
 1994                                   Dorian Yates
 1995                                   Dorian Yates
 1996                                   Dorian Yates
 1997                                   Dorian Yates
 1998                                   Ronnie Coleman
 1999                                   Ronnie Coleman
 2000                                   Ronnie Coleman
 2001                                   Ronnie Coleman
 2002                                   Ronnie Coleman
 2003                                   Ronnie Coleman
 2004                                   Ronnie Coleman
 2005                                   Ronnie Coleman
 2006                                   Jay Cutler
 2007                                   Jay Cutler
 2008                                   Dexter Jackson
 2009                                   Jay Cutler
 2010                                   Jay Cutler
 2011                                   Phil Heath
 2012                                   Phil Heath

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