November 2016

Protein & Carbs

2017-01-16T20:04:55+00:00 By |News|

Take a protein supplement at least once a day on rest days and twice a day on workout days. This practice can give you an extra 40-80 g of protein per day, and it will help bring you into compliance with our standard protein recommendation (at least 1 g of protein per pound of bodyweight daily). It’s often enough to cause acceleration in muscle growth, usually noticeable within four months. It’s especially important to follow this formula when dieting. Higher protein needs and restricted caloric intake make a protein supplement essential.

Take about 20 g of protein powder, such as whey, within 30 minutes before workouts and about 40 g immediately after workouts. On rest days, consume at least one 40 g protein shake between meals.

Eat Carbs For Energy

Your body can use protein, carbs or fats for energy, but when you’re training hard, it preferentially uses carbs. Taking in ample carbs makes it easy for your body to fuel itself, sparing protein and fats for their more specific nutritional uses.

Emphasize Slow-Digesting Carbs

Complex carbs are constructed of long chains of sugars. Most, but not all complex carbs are slow digesting. Stress whole-grain products (whole-wheat bread and pastas, oatmeal, brown rice, etc.) and sweet potatoes, which are all slow digesting, as opposed to white breads and white potatoes, as well as sugars, which are all fast digesting. Slow-digesting carbs provide longer-lasting energy and there’s less chance they’ll be stored as bodyfat. During a mass-building phase, strive to take in a minimum of 2 g and up to about 3 g of carbohydrates per pound of bodyweight per day. During cutting phases, reduce total carbohydrate consumption to 1 g per pound of bodyweight.

De-Emphasize Simple Carbs

Except after workouts, a bodybuilder should minimize calorie consumption from simple carbohydrates (sugar). Simple carbs can be rapidly absorbed, especially in liquids with little or no fats or solid foods to slow down their passage through the gastrointestinal tract. Significant quantities of simple carbs provide the release of insulin, desirable after a workout, but not at other times, because it can encourage the body to store these sugars as bodyfat. Foods that are high in sugar are among the worst for bodybuilders seeking to keep bodyfat low.

Post-Workout Protein & Carbs

Sometimes you can get away with not taking protein before your workout, but post-workout is a must.  It is important to take a protein shake after your workout to promote growth & recovery within your body.

Typically in a post workout shake you can go with a fast-digesting protein shake or a slow-digesting one.  Shakes contain whey protein for fast digestion & a complex protein blend for slow digestion.  It’s debated whether complex or simple carbohydrates are the most effective post workout.

For a fast digesting protein shake you’ll need simple carbohydrates, try dextrose or glycogen restoring waxy maize mixed with isolate protein.  Try 75g simple carbohydrates with 40g protein.  The general rule of thumb is 40g of protein is the maximum amount that the human body can digest per hour, but that varies based on your metabolism & the type of protein ingested.

If you’re trying a slow digesting protein shake, try a complex protein blend from isolate, casein, and egg protein sources.  Add oats, bread (doesn’t matter the type because post workout your body is looking for anything & everything to recover with), pasta, or other types of carbohydrates to test how a complex post workout protein recover blend works for you.

Nuts & seeds provide good fats and are also a great addition to any post workout recovery shake.

Arnold’s Routine

2017-01-16T20:04:30+00:00 By |News|

Motivational & foundational easy-to-follow regimen by one of the most iconic bodybuilders on this planet

Arnold Schwarzenegger was born on July 30, 1947 in Thal, Austria. Schwarzenegger has remained a prominent face in the bodybuilding sport long after his retirement, and has written several books and numerous articles on the sport. He was nicknamed the “Austrian Oak” and the “Styrian Oak” in his bodybuilding days. Enjoy This Great Ebook With Great Advice From The Oak!

What’s Your Body Type? – Mesomorph, Ectomorph or Endomorph

2017-01-16T20:03:55+00:00 By |News|

Have you considered what genetics has to do with your weight loss or fitness goals?  Oftentimes, just being aware of what kind of body type you are and how to deal with it will make all the difference in the world towards getting you set up on the right fitness plan

Many personal trainers will start with a fundamental assessment and adjust your diet, exercise, supplementation, etc. based on your bodily composition and your transformational goals.

We’ve put together an infographic of the three major somatotypes (genetic body-type framework) that we all fall into.  Whether male or female, we have to work with the hand that we are dealt as it relates to our bodily composition.  Some of us have an easier time building muscle or losing weight than others.

Remember: many of us fall in-between these somatotypes, so with that factored in, find your range & find the correct information on what may best benefit your body from the start.  Read more about the Ectomorph, Endomorph, Mesomorph below:


If you are in-between one of these body types, try both.  See what works for you.

October 2016

Fundamentals by Vitamorph Labs™

2017-01-16T20:02:48+00:00 By |News|

Better bodies & healthier minds are achieved not only through supplements, but also through proper exercise & diet.

Here are 2 great tips that you can implement today to begin losing more fat:

  1. Eat less carbs late at night.
  2. When consuming carbs: consume low glycemic & high fibrous carbohydrates. (steamed vegetables, sweet potatoes, brown rice, wheat pasta, etc.)

Would you like to start gaining muscle mass like a pro?

The first thing any great personal trainer will do will tell you to look at yourself first. Because that’s who you’re dealing with. Don’t try to be like anybody else, because they don’t have your body, and you don’t have theirs. It’s great to be motivated by a role model, but for true results, learn more about your body type first.

Read More Here – To learn about what type of body you have, and what exercise, diet, or supplement best suits you.

The general rule of thumb to gain muscle mass is to consume 1 gram of protein per pound of bodyweight you have. And have a Protein/Carb/Fat ratio of somewhere around 40%/40%/20% respectively. Start with a personal trainer & professional opinion

The healthiest people & top athletes have one thing in common. That’s great coaching & a game plan. Get a professional opinion at your local gym for what works best for you. We recommend this to all customers who want to see the best results for their body. Even if you are an average person going to the gym, you will surely benefit from being on the right track to start off with!

August 2017

July 2017

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