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Picture Milestones from 2009 physique contest top 10 win

December 22, 2011

Click here for several pictures from when I won top 10 real time physique transformation contest back in 2009

RTP TS M1 Day 84! Final Analysis – 91% Compliance! – 27 LBS Gone! 12% Fat Gone!

Click here for several pictures Day 228 M2 Day 84 RTP Muscle

And then there is this one particular picture right here

Day 200 M2 Day 56 me RTP Muscle  Day 2 and Day 200

Back health learnings

June 14, 2011

Although I am no professional, I have learned a good portion in the past three years that I turned on the health and fitness light switch (burned off 20% body fat in 2009, aka 50 lbs), which because of that processes I have become conscious of ways to self-treat my back, shoulder, and leg foot pain troubles. 

 You are welcome to leave comments here if you like

or just gleam from my learning if you have time to read this.

 My friend Jerry has overcome significant back damage and pain from his early years of dirt motorcycle racing crashes using what he/I have learned from the “Texas Back Institute” in the DFW area (and their book “Back In Shape”);  and some other folk’s book called “Trigger Point Therapy.” Both are regarded well, and variants are used to treat normal people as well as athletes.  What me and my friend have learned is something that does sadden me that so many of my friends have gone under the knife to fix discs, fuse bone, or carpel tunnel;  which often was not the last treatment prescription after several other preventative/restorative items are used as suggested by Texas Back Institute and Trigger Point folks.  Some top hitting preventative/restorative items I try to incorporate into life as much as possible include stretching, exercise, deep tissue massage/trigger point therapy, and changing positions and standing at the desk job.  For back health exercise to overcome my potential for Sciatica, I focus on increasing core strength via appropriate (if/any) amount of weight for squats and dead-lifts, and also since the abdomen is a huge player to fortify back strength I use various non-flexion (non-spin bending) core/abdominal exercises.  What I have become very conscious of is as we age and over/under use our body knotted up muscles form.  These are called trigger points and cause imbalances in the skeletal/muscular system, which sometimes happens without associated pain.  Most often, knotted muscles pinch nerves or over-stress compensating muscles that triggers the body to kick-in basic pain response mechanisms in a way that the pain very often be felt in an area away from the knotted muscle (i.e. my foot arch pain is relieved by massaging calf muscles).  Trigger point therapy is unique in that it is a self (or assisted) deep tissue massage treatment of something very physical, overactive knotty muscle fibers that need specific deep massage to smooth out tenderly sore and knotted muscle fiber. 

 Bottom line, sometimes early attention can mitigate or avoid the practice of using the knife to treat ruptured discs and pinched nerve pain sensations when the abdominal core muscles are strengthened, knotted muscles are smoothed out with deep tissue massage, and stretches are used to lengthen muscles shortened from overuse/underuse.

 Hope to help, and certainly hoping for your quick recovery.

p.s. this article will be revised with links to the resources.

Go Massive for your Physique Delta

Brian

My take on Gluten Free. also calculating calories, ramblings, about me buring off 20% body fat.

June 8, 2011

Hi friends,

Pretend the following is in response to someone named Jan, or yourself  about “what is the deal with gluten free”.

Jan (insert your own name if you like),

It looks like you have some good responses here about gluten celiac and etc. and how much of the avoidance of gluten is something you do not have to be dogmatic about unless you doctor is prescribing zero-gluten such as celiac disease.  I do like the idea of avoiding gluten personally when convenient to help my intestines have an easy job of digesting without being dogmatic.  Bottom line for me is I try staying focused on eating healthy carbohydrate sources like oatmeal, brown rice, sweet potatoes, lentils, kidney beans, Ezekiel bread, etc…. you do want dense quality carbs for your exercise plan you described.  Notice I did list oatmeal in the low-gluten category; actually oatmeal is gluten free, however most farmers rotate oat fields through gluten crops like wheat, thus some gluten will end up on oats because of farmers rotating crops year over year.

 and regarding you said

“am working on reducing the refined carbs, sticking to portion size, getting my 8 glasses of water in and increasing my veggie and fruit intake.  I get at least 25 miles per week in doing my walking and I am adding weight training 3 days a week.  We shall see how that pans out..  ”

 I think your plan will pan out nicely! 

 Do ensure eating some lean protein sources daily, if not frequently throughout the day about every 3 hours including Omega 3 rich foods such as Salmon, and do try to get lean protein from chicken, or egg whites, or lean beef (lean beef is like top round, and about 1 pound per week is sufficient).  Toss in a limited amount of dairy, and add anti-oxidant rich (search the net for USDA ORAC database) berries (rasp, black, red, blue, straw, etc.), apples, and some cocoa powder to some recipes.

 If you have to avoid meat protein, then do your homework on vegan protein sources to ensure you are getting a good balance of the 8 Essential Amino Acids that your body is unable to synthesize Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Threonine, Tryptophan, and Valine. 

CALCULATING CALORIES

 If you find your plan is not panning out, then do the food diary/log and back that up if necessary by weighing all your food on a digital kitchen scale that measures grams so you can be sure you are getting the calories you need.  Search the net for Basal Metabolic Rate (BMR) Total Daily Energy Expenditure (TDEE) calculator to figure out how many calories you need. The Katch-McArdle formula is the best if you can determine your Lean Body Mass. 

 Bottom line, is calories count, even if you don’t count calories (Thanks Tom Venuto!).  The right amount are needed to achieve goals of fat loss and/or muscle gain.

 As a part of ensuring you are getting the calories you need, I will try to give you my own method of calculating the correct Macro-Nutrient Ratios for Protein, Carbs, Fat; which is normally stated in a ratio format like 40/20/20 (high protein, low carb, low fat ratio), or 30/30/30 (Protein, carb, fat, all balanced)… you get the idea.  

 My target calorie recommendations to supplement the amount of calories the BMR TDDE calculator suggest you need:

  • Protein, try to get about 0.8-1.25 grams of lean protein per pound of your desired body weight (based on articles I can’t find that fitness models, body builders, and endurance athletes use), slightly higher than the amount prescribed by USDA CDC RDA to stay alive, but very necessary when training several days a week.  Since the body cannot store/partition protein calories, you should eat protein every 3 hours.
  • Carbs, should try to get about 0.75-2.0 grams of carbs per pound of your desired body weight (up to ~5.0 g/LB if doing hours of endurance training) to match your energy needs, Know that the body can store only about 1500-2000 calories of carbs as blood glucose and muscle and liver glycogen which is depleted as we exercise.  Ensure you get enough carbs to match your energy expenditure. Again, manipulate your carb intake to ensure you get enough calories; both before, during (1+ hours of exercise) and after exercise.  The higher our heart rate during exercise, the more glycogen we burn relative to fat. 
    • When I am a focused mission on achieving a fat loss or muscle gain, or simultaneous both; I also do carb cycling with 2-3 days per week of high carbs to replenish glycogen stores and to trick the body into thinking it is not starving.  When I am really dedicated and purposeful with my eating habits, I also cycle and time carbs at specific times of day get the right amount of carbs to ensure good muscle recovery/growth: 2 hours pre workout should have complex carbs (oats, brown rice, etc. or simply maltodextrin), and within 30 minutes of post workout should have simple carbs (white rice/milk, white potato, dextrose maltodextrin blend).
  • Fats should be about 0.3-0.7 grams per pound of desired body weight, and need a minimum amount of good healthy fats (omega 3 and omega 6 from salmon, almonds, olive oil) to ensure goodness like healthy cell walls and connective tissue.  We also burn fat per hour, which the higher our heart rate during exercise, the more total fat we burn. 

 A good fat loss rule of thumb is (since even for the fitness model, body builder, professional athlete, all go through periods of needing to reduce body fat) a good rule of thumb is it is safe to burn off 0.8% total body weight per week.  If you are fortunate enough to measure body fat %, 1% of body fat % could be burned off per week (not BMI numbers, but Body Fat %: the ratio of Total Weight relative to Lean Body mass can be measured via body fat calipers, a bio impedance body scale).

QUICK RE-CAP, ME BURING OFF 20% FAT IN 8 MONTHS.

 Bottom line inside of 8 months in 2009 is I burned off 50 pounds of fat when I went from 225 to 175 pounds with a change from 33% to 13% body fat (not BMI, but Body Fat %), I maintained a steady 153 pounds of lean mass throughout that entire phase.  Since then to today, I am 178 pounds, at 18% body fat, with 145 pounds of lean mass. 

THE NEW MISSION IN 2011

I am currently starting a new 98 day fitness mission and am recalibrating my choices to re-begin the 3 days week resistance training and 3 days week cardio, including weighing foods on the digital food scale menu based eating with carb cycling.  The current mission will focus on both fat loss with simultaneous muscle growth, the holy grail of body recomposition, … it is going to be tough, but fun.

Go Massive for your Physique Delta,

Brian Hildebrand

disclaimer p.s. I am just a normal person, thus please go see your doctor or sports nutrition that has actual credentials.

p.s.s. just think about what God gives us in its natural form and try to eat those things, then go sweat some labor and use the body; your effort will be rewarded.

M5 week 1 – Burn the Fat Summer Challenge 2011

June 2, 2011

Hi all,

A very quick post on my public blog to document my first week in Tom Venuto’s Burn the Fat Summer Challenge 2011.

So here are my body composition statistics Day 906 M5 Day 7 :
Digital Scale body fat =18.3%
Total Body Weight = 179.0 Lbs
Lean Body Mass = 146 Lbs
Starting was:
Digital Scale body fat =18.5%
Total Body Weight = 178.0 Lbs
Lean Body Mass = 146 Lbs

The ongoing challenge in this mission will be to balance calorie levels needed for vigorous Triathlon training, while achieving Fat Loss with simultaneous Muscle gain.  This will be a huge test of discipline of principles from Tom Venuto’s Burn The Fat Feed The Muscle, Ryan Miller’s Growth Stimulus Training, my YMCA Triathlon Training plan, Adam Water Real Time Physique Transformation System, Carlos DeJesus Exercise Therapy, and my collective experience of the past three years entrenching myself in Health and Fitness.

I started daily compliance tracking this week including daily 10 total points, 1 each for 6 meals, physical training, mental training, blog post, picture. 

My Current Compliance is 60%, a pretty bad beating since I did not eat my 6 meals through memorial day weekend nor did I do any targeted training.

Next week I will formulate my mission plan of goals, reasons why, and visualization image to focus my mental training.

Go Massive!

Brian Hildebrand

 

Burn The Fat Summer Challenge 2011

May 26, 2011

Hi all,

A very quick post on my public blog to kick off my contest entry. Technically I should be doing this inside the burn the fat inner circle .com, however my account was locked due to dual log in of my cell phone and my laptop computer.

Bottom line,
It has been quite some time since my last Mission. This is Mission 5. Mission 1 and 2 were very successful in 2009, Mission 3 and 4 did not work so well in 2009. There were no missions in 2010. I have been able to maintain my current physique because of what I learned from Adam Waters and Tom Venuto back in 2008-2009.

So here are my body composition statistics Day 889 M5 Day 1 :
Digital Scale body fat =18.5%
US Navy formula based on tape measurements body fat = 23.3%.
Total Body Weight = 178.0
Lean Body Mass = 141 Lbs

The challenge in this mission will be to balance calorie levels for Triathlon training, something I just started to get involved in, Fat Loss with Muscle gain based on Tom Venuto’s Burn The Fat Feed The Muscle.  My strength training will be based on Ryan Miller’s Growth Stimulus Training.

I will start daily compliance tracking next week including 10 total points, 1 each for 6 meals, physical training, mental training, blog post, picture.

Go Massive!

Brian Hildebrand

Lastest!

February 8, 2010

Hi,

I added a new page to the top called “Lastest!

I also updated my “Multiple Sclerosis bicycling and donation page ” page.

Peace out,

Shred iT!

Brian

Standing at the office all day – Back brace to remind of good posture.

November 18, 2009

Physical Training Comments: 1 hour blend of cardio and abs. Precore AMT, Max incline treadmill with 25lb dumbbells, High Intensity Interval running. Body weight ab routines.
Mental Training Comments: Although not mental per se. Wore a weight lifting back brace all day to constantly remind myself to reestablish good posture (chest up and out, shoulders back and down, abdominal core contracted, glute engaged) – a huge mental hurdle!

Real Time Accountability Log
RTP Muscle Transformation System
Mission 4
Brian Hildebrand
Day 31 11/18/09
Meal Comments: Spot on
Daily Picture Comments: Spot on
Blog Comments: Spot on
Daily Accountability Score: 10
Cumulative Accountability Score: 288
Cumulative Accountability Percentage Score: 93%
Daily Calorie Accuracy: 100%
Cumulative Accuracy to My Actual Calorie Plan 104%
Cumulative Accuracy to RTP Suggested Calorie Plan 98%