40 Things You Should Know – The Science (part 1)

Ok so this ended being a little longer than anticipated. After putting together all the research and study abstracts, it turned out to be 48 pages of text and over 16,000 words! I will be breaking it up in a few sub parts so it will be easier to read and navigate.

This first part I have linked a number of articles and research reviews that directly relate d to some of  the ’40 Things You Should Know’ points.

I could have linked many more especially from Lyle McDonald’s site but chose only to do a couple of articles but the majority are his research review of a number of research papers (some of which I have used). Alan Aragon, Emma-Leigh Synnott, Martin Berkhan and Jamie Hale have helped in a great way with this and allowing me access to their work, articles and research reviews.

For more in-depth articles I suggest you check out their websites.

Jamie Hale - http://www.maxcondition.com/news.php

Emma-Leigh Synnott - http://www.emma-leigh.com/

Martin Berkhan - http://www.leangains.com/

Alan Aragon - http://www.alanaragon.com/

Lyle McDonald - http://www.bodyrecomposition.com/

Here we go , enjoy!

Point 40

http://www.bodyrecomposition.com/muscle-gain/supplement-marketing-on-steroids-by-alan-aragon.html

http://www.bodyrecomposition.com/research-review/fat-free-mass-index-in-users-and-nonusers-of-anabolic-androgen-steroids-research-review.html

Point 42

http://www.bodyrecomposition.com/research-review/guest-blog-article-by-alan-aragon.html

http://www.alanaragonblog.com/2010/11/18/paper-credentials-vs-the-fitness-industry/

Point 1, 16, 21, 22, 26, 32, 34, 37

http://www.bodyrecomposition.com/fat-loss/the-energy-balance-equation.html

http://www.leangains.com/2011/04/critique-of-issn-position-stand-on-meal.html

http://alanaragon.com/carbs-fat-friends-after-all.html

Point 35

http://www.bodyrecomposition.com/research-review/research-review-homeostatic-and-non-homeostatic-pathways-involved-in-the-control-of-food-intake-and-energy-balance.html

Point 5, 6, 7, 10

http://www.bodyrecomposition.com/research-review/strength-and-neuromuscular-adaptation-following-one-four-and-eight-sets-of-high-intensity-resistance-exercise-in-trained-males-research-review.html

http://www.bodyrecomposition.com/research-review/physiological-elevation-of-endogenous-hormones-results-in-superior-strength-training-adaptations-research-review.html

http://www.bodyrecomposition.com/research-review/factors-affecting-the-length-of-the-rest-interval-between-resistance-exercise-sets-research-review.html

http://www.bodyrecomposition.com/research-review/does-cumulating-endurance-training-at-the-weekends-impair-training-effectiveness.html

Point 30

http://www.wannabebig.com/diet-and-nutrition/is-there-a-limit-to-how-much-protein-the-body-can-use-in-a-single-meal/

http://alanaragon.com/protein-scare-mongering-courtesy-of-consumer-reports.html

Point 33

http://www.bodyrecomposition.com/research-review/normal-weight-men-and-women-overestimate-energy-expenditure-research-review.html

Point 33, 34

http://www.bodyrecomposition.com/research-review/role-of-nonexercise-activity-thermogenesis-in-resistance-to-fat-gain-in-humans-research-review.html

http://www.bodyrecomposition.com/fat-loss/metabolic-rate-overview.html

http://www.bodyrecomposition.com/research-review/dissecting-the-energy-needs-of-the-body-research-review.html

Point 27

http://www.bodyrecomposition.com/research-review/glycaemic-index-effects-on-fuel-partitioning-in-humans.html


http://alanaragon.com/elements-challenging-the-validity-of-the-glycemic-index.html

Point 21, 22, 24, 25

http://www.bodyrecomposition.com/research-review/hormonal-responses-to-a-fast-food-meal-compared-with-nutritionally-comparable-meals-of-different-composition-research-review.html

http://www.wannabebig.com/diet-and-nutrition/the-dirt-on-clean-eating/

Point 1, 21, 22

http://www.bodyrecomposition.com/research-review/ketogenic-low-carbohydrate-diets-have-no-metabolic-advantage-over-nonketogenic-low-carbohydrate-diets-research-review.html

Point 21, 22, 25

http://www.bodyrecomposition.com/research-review/the-effect-of-two-energy-restricted-diets-a-low-fructose-diet-vs-a-moderate-natural-fructose-diet-research-review.html

http://www.bodyrecomposition.com/research-review/straight-talk-about-high-fructose-corn-syrup-what-it-is-and-what-it-aint-research-review.html

Point 15

http://www.alanaragon.com/myths-under-the-microscope-the-fat-burning-zone-fasted-cardio.html

http://www.alanaragon.com/myths-under-the-microscope-part-2-false-hopes-for-fasted-cardio.html

http://alanaragon.com/myths-under-the-microscope-part-3-discussion-afterthoughts.html

Point 46

http://www.alanaragonblog.com/2009/11/22/wisdom-wisecracks/

http://www.leangains.com/2011/01/better-blood-glucose-with-lower-meal.html

http://www.leangains.com/2010/10/top-ten-fasting-myths-debunked.html

Point 16, 17, 18, 23, 24

http://www.emma-leigh.com/basics.html

Point 31

http://www.maxcondition.com/page.php?92

40 Things You Should Know – The one liners.

Ok so this is a two part series that will (hopefully) explain the actual facts, basics and fundamentals behind achieving your desired body composition, exercise performance and general health goals.

It may very well be the complete opposite to what you have seen, heard or do.

So this first part is essentially the ‘one liners’ that are the facts, basics or fundamentals behind it all.  Yes I do realize some are more than one line but one liners sounds better (LOL).

Part 2 will be the science behind it and all the studies that prove it.

Body Composition

Minus lifestyle factors (smoking, sleep patterns, stress) and hereditary factors (illness or diseases).

1.       Calorie surplus = weight gain.  Calorie deficit = weight loss. Meal frequency does not alter the energy balance equation. 

2.       Calorie intake, macronutrient and micronutrient sufficiency determines health NOT food name or type and NOT meal frequency.

3.       Activity + calorie intake, macronutrient and micronutrient sufficiency determines vitality NOT food name or type and NOT meal frequency.

4.       Calorie intake, macronutrient and micronutrient sufficiency determines the activity level ability NOT food name or type and NOT meal frequency.

5.       Long term activity stimuli, calorie intake and macronutrient sufficiency determines body composition NOT food name or type and NOT meal frequency or day to day intake.

6.       Body composition progression requires continual increase in activity stimuli load, appropriate calorie intake and macronutrient sufficiency NOT food name or type and NOT meal frequency.

7.       Activity stimuli progression requires activity load increase, appropriate calorie intake, sufficient macronutrient and micronutrient intake NOT food name or type and NOT meal frequency.

Training

8.       Being sore after a workout does not determine whether the workout was good or not.

9.       Having a pump does not determine if a workout was good or not.

10.   Training progression is what determines if the workout was good or not.

11.   The only way you ‘shock’ the body into growth is to continually increase the activity stimuli load NOT by changing exercises around or doing different exercises.

12.   You can grow muscle.  Muscle tone is girly for muscle growth.  You can’t shape muscle.  Muscle shape is genetic.  You can shape muscle by making it grow.

13.   Abs are achieved by having a low body fat NOT by doing abdominal crunches.

14.   X-Fit is for fitness not muscle growth or gain.

15.   Cardio means cardiovascular exercise NOT fat burning exercise. It actually burns 3 times more carbohydrates regardless of intensity!

Nutrition & Random

16.   Calorie = a unit to measure energy.

17.   Macronutrient = Protein, Carbohydrate and Fat.

18.   Micronutrient = Vitamins and Minerals.

19.   Consuming your daily required calories, macronutrients and micronutrients is far more important than nutrient timing.

20.   The ‘anabolic window’ is a 24-48 hour window not a 30 minute or a 2 hour window.

21.   A calorie is a calorie.

22.  Calories in VS Calories out always applies.

23.   One gram of protein is 4 calories.  One gram of carbohydrate is 4 calories.  One gram of fat is 9 calories.

24.   One gram of protein, carbohydrate and fat is no different between food types and is still the same calorie value.  Our body sees nutrients NOT food names or types. Ratios of protein, carbohydrate and fats (and micronutrients) may vary between food type that is all.

25.   Foods should not be classed as clean or dirty.  If you wash your food, then it is clean.

26.   Carbohydrates at night do not make you fat.  Being in a calorie surplus does.

27.   GI is meaningless in a mixed diet.

28.   Unless you have multiple muscle glycogen depletion workouts in the same day for the same muscle group/s, replenishing muscle glycogen directly post workout is unnecessary.

29.  Insulin is spiked anytime you eat/consume nutrients. Spiking insulin around training with 'simple carbohydrates' is unnecessary.

30.   You can absorb more than 30 grams of protein in one meal.

31.   Protein does not kill your kidneys.

32.   Fat does not make you fat.  Being in a calorie surplus does.

33.   You do not have a fast or slow metabolism. Everyone has a different metabolic function which is determined by a number of different factors (see next point). It should not be classed as fast, slow, high or low. It should have no classification. You can not use that as an excuse,  you just consume too little or too many calories.

34.   Your TEE (Total energy expendature/calorie requirements) is determined by BMR - Base Metabolic Rate (age, gender, lean body mass, overall bodyweight etc etc), NEAT (non exercise associated thermogenesis), EAT (exercise associated thermogenesis) and TEF (thermic effect feeding). TEF is determined by macronutrient balance/intake NOT meal frequency.

35.   Hunger/appetite does not reflect a particular metabolism type.  Feeding frequency, macronutrient balance and hormonal function control hunger/appetite levels.

36.   We are continually in both catabolic and anabolic states.  We have no control over that.

37.   Increased meal frequency does not alter nor have an effect on energy balance.

38.   Supplements supplement your diet.  Diet does not supplement your supplements.

39.   Placebo is real.

40.   Supplements are not steroids.  Steroids are steroids. Supplements will NOT give you steroid like results regardless of the marketing. 

* Note:  If you have any more suggestions please let me know. If I think of something I may have missed. I will update it along the way.

The forgotten Ones

41.  A calorie deficit can be achieved  either dietary or activity induced or a combination of the two.

42.  Studies can prove or disprove anything. The funding source, credibility and methods used in a study prove everything about a study.

43.   Only studies done on humans need be considered. We are not rats, mice or dogs.

44.  Saturated fat is NOT bad nor is Cholesterol.

45. Rocky was a movie. You are not Rocky and you are not in a movie. Cook your damn eggs, do not drink them raw. You can not digest a raw egg, you are not that tough.

46.  Because a 'Pro' does something that is not evidence to base a theory or argument on. The physique does not determine the intelligence level.

47.  Creatine is NOT a steroid.

48. Your metabolism will NOT slow down if you have not eaten in 3 hours or 4 or 5 etc etc, try 60 hours without food!

49. Caffeine and creatine can be take together. They do NOT  'counter act' each other.

50. Caffeine does NOT dehydrate you nor have a negative effect on electrolyte balance .

 

Aspartame and Sucralose – You’re on trial for murder! Or is that really the case?

No it is not the case at all!  *waits for the shit-storm to start*…

I’m going to do this a little differently and I’m going to say my part now as an overview and then break down all the sweeteners with the scientific studies and the conclusions/findings.

With that said, some things are just jumped on more than others and the subject of sweeteners is one the bandwagon jumpers love.

I look at it like this.  Nearly everything that is promoted either by mainstream media/nutrition is typically based on the absolute EXTREME of the situation at hand and rarely actually applies to the majority of the population.  Also there is always a bias behind why something is promoted - government and industry based.  Funding of studies and advertising campaigns are rarely done out of the kindness of one’s heart.  I will probably make that cross-reference many more times in future articles!

Take the sweetener Aspartame for example which is derived from the amino acid Phenylalanine (and Aspartic Acid).  For individuals who suffer from Phenylketonuria it can and does cause massive problems.  It is very toxic to those individuals and can cause problems with brain development, leading to progressive mental retardation, brain damage, and seizures (1).

Phenylketonuria is a disease that is associated with a particular enzyme that metabolizes Phenylalanine into Tyrosine in the brain.  It is a genetic disorder, meaning you can’t acquire it later in life, you are born with it.  

Now with that in mind, for healthy individuals there is no need to worry or avoid consumption of Aspartame (or others for that matter).  The researchers know that and have explained that time and time again.  It has been approved for consumption etc, yet due to the fact is affects a certain population, mainstream media and misguided nutritional ‘experts’ (I use that term extremely loosely) pigeonhole it as bad, dangerous and unhealthy blah blah blah.

What really amuses me is that while Aspartame is ‘bad’ (for people with Phenylketonuria) and everyone must avoid it, bananas have MORE Phenylalanine than what is found in Aspartame!  Yet you do not hear ANYONE say bananas are ‘bad’ and should be avoided.  Also if you drink protein shakes or eat protein from whole food you are consuming more Phenylalanine than what is in a diet soft drink.

Just off topic for a moment, the same can be applied to people with nut allergies.  It can be deadly for those individuals yet you never hear nuts being promoted as bad.

I do realize there are other sweeteners on the market (i.e. Stevia) and to be completely honest, the actual available scientific data with human subjects is limited at best.  Most studies, and the subsequent intake recommendations, are based on tests on animal subjects.   (I’ll touch on that in a second).  So with that in mind, I’d suggest that safe ranges for consumption should be as per the suggested amount in the RDI tables (credible or not as they are).

Take it for what it is.  If you do not have a health issue that is directly linked to a certain nutrient or the like, there is no need to avoid it just because it affects a particular population that YOU are not a part of.

I must make mention that there are a number of studies on headaches and the consumption of sweeteners with most showing mixed results (2,3).  So as mentioned, if that is the trigger for YOU, limiting your consumption may be required.  If it is not you, continue as normal.

Also if you do find a study done on rats or mice that shows a negative effect, that is fine because we are not rats, we are not mice and we should only be concerned with human studies and the data from them.

Here is a breakdown of your typical sweeteners and the actual facts:

Aspartame   –

Aspartame: review of safety. http://www.ncbi.nlm.nih.gov/pubmed/12180494

The safety testing of Aspartame has gone well beyond that required to evaluate the safety of a food additive.  When all the research on Aspartame is examined as a whole, including evaluations in both the pre-marketing and post-marketing periods, it is clear that Aspartame is safe and there are no unresolved questions regarding its safety under conditions of intended use.

Aspartame: a safety evaluation based on current use levels, regulations, and toxicological and epidemiological studies.  http://www.ncbi.nlm.nih.gov/pubmed/17828671

Epidemiological studies on Aspartame include several case-control studies and one well-conducted prospective epidemiological study with a large cohort, in which the consumption of Aspartame was measured.  The studies provide no evidence to support an association between Aspartame and cancer in any tissue.  The weight of existing evidence is that Aspartame is safe at current levels of consumption as a non-nutritive sweetener.

Aspartame: neuropsychologic and neurophysiologic evaluation of acute and chronic effects. http://www.ajcn.org/content/68/3/531.long

Plasma Phenylalanine concentrations increased significantly during Aspartame treatment. Neuropsychologic results; adverse experiences; amino acid, insulin, and glucose values; and electroencephalograms were compared by sex and by treatment. No significant differences were found for any dependent measure.

CONCLUSION: Large daily doses of Aspartame had no effect on neuropsychologic, neurophysiologic, or behavioral functioning in healthy young adults.

Effect of Aspartame and sucrose loading in glutamate-susceptible subjects.

http://www.ajcn.org/content/34/9/1899.long

Plasma Phenylalanine and Aspartate levels were similar to those noted in normal subjects administered identical doses of Aspartame.  The data indicates no effect of Aspartame loading in glutamate-susceptible subjects.

Sucralose  -

An overview of the safety of sucralose. http://www.ncbi.nlm.nih.gov/pubmed/19464334

The collective evidence supports the conclusion that the ingredient, sucralose, is safe for use in food and that the sucralose-mixture product, Granulated SPLENDA No Calorie Sweetener, is also safe for its intended use.

Repeated dose study of sucralose tolerance in human subjects.

http://www.ncbi.nlm.nih.gov/pubmed/10882825

Based on these studies and the extensive animal safety database, there is no indication that adverse effects on human health would occur from frequent or long-term exposure to sucralose at the maximum anticipated levels of intake.

Effects of oral ingestion of sucralose on gut hormone response and appetite in healthy normal-weight subjects. http://www.ncbi.nlm.nih.gov/pubmed/21245879

Oral ingestion of sucralose does not increase plasma GLP-1 or PYY concentrations and hence, does not reduce appetite in healthy subjects. Oral stimulation with sucralose had no effect on GLP-1, insulin or appetite.

Sucralose metabolism and pharmacokinetics in man. http://www.ncbi.nlm.nih.gov/pubmed/10882816

The radiolabelled material present in faeces was essentially unchanged sucralose.

For a great informal discussion and loads of information I’d suggest checking out this link - http://forum.bodybuilding.com/showthread.php?t=291569&page=1

References -

1)       http://en.wikipedia.org/wiki/Phenylketonuria

2)      http://www.ncbi.nlm.nih.gov/pubmed/7936222

3)      http://www.ncbi.nlm.nih.gov/pubmed/3657889

What You Need To Know About Supplements - Creatine

Creatine is a nitrogenous organic acid that occurs naturally in animals and helps to supply energy to all cells in the body, primarily muscle. This is achieved by increasing the formation of Adenosine triphosphate (ATP).

Due to the ATP production, creatine would be expected to have an impact on increasing energy production in exercise lasting between 10 seconds and 2 minutes.

Creatine is naturally produced in the human body from amino acids primarily in the kidney and liver (about 1 gram per day). It is transported in the blood for use by muscles. Approximately 95% of the human body's total creatine is located in skeletal muscle.

Creatine is not an essential nutrient, as it is manufactured in the human body from L-arginine, glycine, and L-methionine.

Creatine improves brain function, has a positive effect on strength increase individuals with neuro-muscular disease, as well as increasing LBM and strength in trained healthy individuals.

Creatine causes an increase in certain hormonal regulators/gene expression of muscle tissue (Not anabolic signalling. Meaning no direct effect on protein synthesis). That can leads to an increase in LBM.

Creatine causes intramuscular water retention (which is also one reason why LBM increases) and another reason why strength is increased (as it the water is an essential part to the energy production cycle).

It does not cause the bloat that is normally associated with creatine supplementation. The key point being the excess carbohydrate intake and associated sodium increase is the reasoning behind the 'bloat'.

The negative effect on hydration that is often stated with creatine supplementation is also another myth. Most individuals will often have an inadequate water intake and poor electrolyte balance, that will lead to the cramping and hydration issues that have been blamed on creatine.

Creatine dose is generally done in a loading phase of either 20 grams for 5 days or 10 grams for 10 days. Typically that is then followed by a maintenance phase of 5 grams daily. Over time regardless of what loading phase you choose, if you do choose to load, your muscular creatine saturation levels will be eventually at 100%. Timing of creatine intake/consumption is irrelevant to achieving the benefits from creatine supplementation. Take whenever and however it suits you.


There are many different forms of creatine available on the market today, all of which are the typical creatine monohydrate with a different carrier molecule attached. Creatine Ethyl Ester, Tri Creatine Malate, Creatine Nitrite and the list goes on and on. All those forms of creatine claim to be the 'best' form available and more gains blah blah blah. Well in all studies done on these 'superior' forms of creatine, the have performed no better than (if not worse) creatine monohydrate. They are just another marketing gimmick that is simply trying to reinvent the wheel and offering no further benefit other than 3 times the price!

On a side note creatine can be taken in any form of liquid except Citrus juice/fruit as the conversion to createinine will occur and therefor make the creatine unusable. Createinine is a by-product of creatine breakdown with in the muscle tissue. Createinine will be filtered out by the kidneys and there is little to no re-absorption.

There are about 20% of people who are non responders to creatine supplementation. Why? Well it is not completely known but it would have to be something to do with the mechanisms involved in uptake. It seems responders have have the lowest starting creatine levels, a higher proportion of Type 2 muscle fibres, a larger muscle cross sectional area and a larger amount of LBM. Non-responders had the opposite characteristics.

Amount of benefit? well that is hard to pin point as there are many other intangibles and variables that effect training performance/ability/muscular hypertrophy. You may get an extra ~5% out of your training over time if you are doing EVERYTHING else right.

Final word, Creatine IS NOT a steroid.

http://www.ncbi.nlm.nih.gov/pubmed/12783039

http://www.ncbi.nlm.nih.gov/pubmed/20026378

http://www.ncbi.nlm.nih.gov/pubmed/18048590

Oral creatine monohydrate supplementation improves brain performance: a double-blind, placebo-controlled, cross-over trial.

Does Creatine Supplementation Hinder Exercise Heat Tolerance or Hydration Status? A Systematic Review With Meta-Analyses

Effects of creatine supplementation and ... [J Strength Cond Res. 2003] - PubMed - NCBI

Effects of creatine on isometric bench-... [Med Sci Sports Exerc. 2002] - PubMed - NCBI

Effects of creatine supplementation and ... [J Strength Cond Res. 2007] - PubMed - NCBI

Effects of oral creatine supplementatio... [Med Sci Sports Exerc. 2000] - PubMed - NCBI

Effect of different frequencies of creat... [J Strength Cond Res. 2011] - PubMed - NCBI

http://www.ncbi.nlm.nih.gov/pubmed/15320650


http://www.ncbi.nlm.nih.gov/pubmed/19228401

Time for some self promotion. Body Evolution's services explained.

Ok so I gotta do a little self promotion and give a bit of an insight to what Body Evolution, the business is all about.

I’ve been involved in the health, sports, fitness and bodybuilding industry for the past 15 years and on a professional level (meaning what I do for a living) for the past 7 years. I’ve worked in and been involved in all areas from Personal Training, Supplementation and now online body composition consulting.

Just as a side note if anyone wants to know, I have got certifications in Fitness (3&4, the typically Personal Trainer certs), General Health and Sports Nutrition Fundamentals (1&4). 

I DO NOT consider the certifications as anything meaningful due to the fact the content in all/most of them is of little relevance and based on out dated data, poorly constructed studies and protocols etc. They also contain many government bias guidelines that are based to fund a number of industries that generate the government huge profits. Think the 'Healthy Food Pyramid' etc.

Since completing the certifications and conducting my own research etc I have been able to educate myself and others with much more un-bais and practical information and body composition protocols. So the 'credentials' I carry by no way defines my education level and knowledge base. 

About Body Evolution

Specializing in Body Recomposition, Exercise & Sports Performance, Strength and Conditioning, General Health and Fitness Nutrition consultations.

I put together a full macronutirent and calorie guide that is based on meeting your optimal requirements, supplementation & training program that is based on your individual composition and metabolic function. The Training phases are designed to maximize your performance and support your recomposition goals.

I have a client base which includes a wide range of professional athletes and amateur sports people of all levels, various sporting backgrounds including Bodybuilding, Rugby League, Rugby Union, Soccer, Volleyball, Weightlifting (Olympic Style), Tri-Athletes, Tennis, Cricket, Boxing, Mixed Martial Arts. But you most certainly don't need to be an athlete to work with me.

Not only have I worked with the individuals mentioned in the previous paragraph, I'm also the current recomposition consultant for a number of fitness, strength and health companies such as Performance Training Center (PTC) Brisbane, PTC Sydney, Adrenalize Health and Fitness, First Choice Fitness (gym), Power Supplements, Bioflex Nutrition and Bulk Nutrients.

A Few Client Testimonials -

NAME - Liz
AGE- 28

 LOCATION - Brisbane, Qld

"If you want to see someone who knows heaps about exercise and nutrition, I would highly recommend Kevin from Body Evolution. He's passionate about what he does and has a genuine interest in assisting his clients. On top of being super knowledgeable he's also a really nice guy and fantastic to deal with - he provides great customer service and is always happy to answer any questions (no matter how small or silly) and always responds to emails promptly. A+" 

NAME – Hamish
AGE - 32 
LOCATION – Brisbane, Qld
 
“Before I had help from Body Evolution I used to eat every 2-3 hours, eat 6-8 times a day & thought not doing this was going to send my body into a catabolic state. How wrong I was. Body Evolution has taught me that your body is a lot smarter than you think. There is not one strict way of dieting and strength training. I highly recommend Body Evolution to friends, family and work colleagues who need help with understanding nutrition and proper strength training”



NAME - Adam
AGE - 21
LOCATION - Perth, Western Australia.


''Where do l begin? First off l had nothing but a positive experience with Body Evolution from the start. Kevin seemed like a down to earth guy who was extremely knowledgeable in both nutrition and training. After a few emails back and forward l knew l was going to be on to something good here and after the initial feeling out process he was able to put through a detailed training and diet plan. I was extremely happy with the diet plan as l didn't have the best knowledge when it came to putting something together and also with having several food allergies l didnt know if he would be able to put something that could cater specifically for me together. Kevin throughout the whole process was very professional and easy to talk to and ask any questions regardless of the trivialness of them.''

''Two things l really wasn't expecting out of it was how much money and time l would save by following his diet plan. I did all of my cooking on a weekend and froze the meals for the week. This not only helped me save time throughout the days but helped me save some money but letting me steer clear of useless snacks while at work.''

''I cant say enough about what he has done for me even in such a short time. I've got a more positive outlook on my training and have set some goals which l will be able to achieve with Kevins help throughout the year. If you've ever thought about trying Body Evolution l cant recommend you try it enough, it really will change the way you look, feel and train.'' 

NAME - Glenn

AGE - 23

LOCATION - Geelong, Victoria

''Only new to body building (20 months) I ate anything and everything I could get my hands on and was fixated on becoming massive at all cost, I went from 69 kilos to 115 kilos at my heaviest an decided I felt and looked like crap so I thought it was time to cut up and reveal what muscle I had gained I dropped 10 kilos loosely following the typical bro science cutting methods over a few months and stumbled across Body Evolution and decided to give it a shot!''

''I followed the program (which was emailed to me extremely fast by the way) to the exact letter, just over one month later I was sitting on 83.4 kilos Looking a million times better than I ever thought I would, I have vascularity, my abs are starting to show I'm leaner and a lot harder not to mention happier than I ever thought I would be with my physique, and this is only round one with Body Evolution!''

''The level of service and knowledge provided by Body Evolution far exceeded my expectations, ........(and I asked a lot of questions I mean A LOT) they were answered with great importance and once again knowledge and I never once made to feel like I was a nuisance!!!!''

''With Body Evolution I certainly got above and beyond what I paid for and that my friends is extremely rare in this world let alone this industry.''

-->

NAME - Matthew 

AGE - 22
LOCATION - Brisbane, Queensland

''Spending a lot of time in the gym and dealing with many people with different views and opinions in the fitness Industry I had thought that I had seen and heard it all.''

''Body Evolution has taken a completely different approach at getting its clients to where they want to be. Since being a member of the Body Evolution family I have learnt so many things that have been nothing but beneficial to my training. The way that Body Evolution delivers this information is second to none, things are explained many times over in ways for everyone to understand.''

''Body Evolution is always reachable at most times of the day so if you reach a point where you need guidance help isn't far away.''

''In my opinion the thing that sets Body evolution apart from its competitors is the fact that everything is tailor made to you and your interests and likes unlike most others who hand out generic diets and training programs.''

''Since being with body evolution I have progressed in my training faster than I could of imagined and in a fun environment making it that much easier to stick to.''

''If I had my time over I would of gone to Body Evolution a lot sooner definitely worth checking out if maximum results with minimal effort is your thing.''

NAME - Scott Wasson – Owner of PTC Brisbane
AGE - 24
LOCATION - Brisbane

''Being a competitive power-lifter, my nutrition needs to be spot on to
ensure maximum performance. I was finding I wasn't recovering from my
M.E sessions, and found it difficult to prepare myself mentally for the
rest of the week.''

''I contacted Kevin from Body Evolutions to construct me a solid
nutritional plan. Just a fortnight after I started taking Kevin's advice,
my bodyweight was on the way up, and my strength and recovery were so
much better.''

''I've been working with Kevin for the last 4 months, and his service has
been nothing but exceptional. Any time, night or day, he will help me
out with any questions or alterations I need. Thanks to Kevins on going
support, the huge goals I've set myself this year will fall by the
wayside.'' 

NAME - Dan Hodge
Personal Trainer and Business Owner of Adrenalize Health
AGE - 25
LOCATION - Brisbane, Qld

''I have been working with Kev from Body Evolution for almost a year now. In that time he has helped myself and my clients with both training and nutritional plans. The results I achieved following the Body Evolution plan were far better and easier than any I had achieved in the past. I dropped 8kg and 5% bodyfat within 10 weeks. The best part was chocolate and beer remained a staple part of my diet.

As for my clients, the results we were achieving using a BodyEvolution diet were better than any I had seen before. They had great energy levels, they didn’t have to starve and felt they could stay on the diet long term. We saw lots of bodyfat loss’s with great lean muscle and strength gains. This resulted in a happier clientele which is very important in my business.


I also had Kev out for a Nutritional Myths Seminar for my clients and potential clients. It was a great night and I received very positive feedback from my clients. It helped simply nutrition for them and to help them cypher through most of the bullsh%t in today’s media.

I highly recommend Body Evolution and their services, without them personally and professionally I could not have achieved the results and satisfaction we have.''

-->

NAME - Christian O'Grady - Owner of Strength Power Nutrition Health 

AGE - 25

LOCATION - Sydney, NSW

 

--> --> ’’Bit of a strange testimonial this one. This time it's for Bodyevolution. Although he's 'the opposition', the man does a good job of keeping on top of the bros.''
If you haven't got around to it get to his blog at http://thebodyevolutionreport.blogspot.com.au and check it out.''  We need more intellectuals that keep on top of latest research and don't resort to broshit, Bodyevolution is one of them.’’



Q&A

This is where the self promotion really starts. I’ve take the liberty to do my own question and answer, so hopefully the basic questions are covered and I’ve made it sound very appealing. Isn’t that what a good salesman does?

What is Body Evolution?

Body Evolution is your own online personal trainer and performance nutrition consultant. Body Evolution specializes in body recomposition/transformations and exercise performance.

How do I make an appointment?

There is no appointment necessary. Body Evolution is an online consultation business, meaning you can contact Body Evolution with your inquiry at anytime that is convenient to you!

Being an online business, this makes for easy contact and stress free communication via email. Contact can be made at the time that suits you and you will generally receive a reply within 24-36 hours! (applies only to weekdays)

Do you have to be an athlete to use Body Evolution?

In short no you do not need to be an athlete. Anyone who is serious and motivated in getting results and has specific goals in mind can use Body Evolution.

Yes I normally work with athletes or individuals who have some sort of specific athletic/bodybuilding goals but it is suitable for anyone who wants to achieve their desired body composition and/or exercise performance goals.

I like to think that Body Evolution brings out the athlete in everyone!

What service does Body Evolution offer to clients?

Body Evolution is a personalized program that is formulated on your individual situation. This is NOT a one size fits all program. Everyone is different and that also means everyone needs a different program. Simply put, Body Evolution takes out the guess work!

It combines the two most important areas (nutrition & exercise) of one’s lifestyle that determines your body composition (the shape of your body) and physical function-ability (the body’s fitness level) to maximize your desired body composition/transformation goals.

How detailed is the Body Evolution program?

It is very detailed but simple to understand. Everything you need to know (and more) is listed in clear and easy to read terms. No stone is unturned!

The training program lists everything from the training days and rest days, exercises, repetition range, amount of sets, rest times between sets etc. It will also explain the reason behind why the program is set up that way.

The macronutrient & calorie guide has a comprehensive outline of protein, carbohydrate, fat and fibre intake requirements, calorie intake, food types and daily consumption amounts, supplementation and much more. It also explains the basis behind why it has been constructed like that etc.

What does it cost to start on my own Body Evolution program?

The cost for a month’s membership is $250. This is done on a per month basis.

What does my membership include?

It includes unlimited contact and consultations so your nutritional guides and training programs be regularly adjusted/updated, meaning you can continue to get results for the long term! There will also be newsletters with everything from research review and lifestyle articles to help with the continual education of all members.

For further information and inquires for both online consultation and the one on one sessions, please just send me email – bodyevolution@live.com.au and make sure you put ‘Body Evolution Inquiry’ in the subject line as some emails get caught up as spam mail.

You can also check out the Body Evolution Facebook page (add me as a 'friend') - www.facebook.com/bodyevolutionaustralia or my client and fan page  - http://www.facebook.com/pages/Body-Evolution-Body-Recomposition-Consultations and make sure you click ‘Like’ to become a fan.