One of the reasons I put together Regenerate was so that I had a way that the clients that I consult with, be they elite athletes or people who just want to add some extra lean muscle and get fit had a program to follow in terms of their nutrition.
 
In the first version of Regenerate, the training programs were a bit sketchy, the nutrition was bang on but the training programs were a bit lacking in comparison.
 
One of the main changes I’ve made with Regenerate 2.0 is to seperate people into 3 main types based on their starting body type and goals. Some one who is what might be called a ‘hard gainer’, a tall, naturally thin and lean type person needs to train differently to put on muscle than does a short squat rugby prop forward type.
 
I’ve come up with 3 main body types and worked with an excellent Strength and Conditioning Coach Alex Poole to put the programs together. So for example if you are a hard gainer there are 16-20 different 1 hour long workouts, seperated into the 4 different 2 week nutritional phases. These dove tail with the nutritional approach used in the corresponding phase, so for example if the nutritional phase is focusing on boosting Growth Hormone then the training compliments that to gain a synergistic effect.
 
Gavin Allinson has put together above video giving you a sneak preview of what it all looks like.
  
Let me know if you have got any questions by adding a comment here.
 
Matt

I’ve never been someone to BS about results – so I was concerned about this being the case with the system.

I didn’t want to misrepresent the system or what it does. So I wanted to share a few case studies and a bit more background on the system.

With Body Builders I’m sure you are aware that there are those that are chemically enhanced (use steroids),  these guys and girls have already gone beyond their ‘genetic potential’ and in that case are not going to benefit  as much from using a system like Regenerate that is based on natural methods. They might gain 1-3kg in the 3 months as they are already doing very high protein and excellent training to support larger muscle gains.

Even these guys will pick up some tips on the programme on other areas like immune function / healing or adrenal fatigue – all elements you learn about during the regenerate system. It is geared towards maximum recovery and regeneration as well as up skilling people on health and performance related nutrition.

Here are a few case studies

Case Studies

Elite Rugby Player

12 week Period added 6Kg Lean Mass and Dropped 4Kg of Fat Mass. This player weighed 125Kg at the end of the period so it is a big gain in total weight but a smaller gain in % terms as he’s a larger framed person in the first place.

17 Year Old Goalkeeper

Started at 75Kg, very inexperienced weight trainer and during the middle of the football season, so he was playing games and doing lots of specific football training. So not training and eating and sleeping like a body builder might. In 8 weeks  he gained 1.5kg total, but dropped 5% body fat on the programme – so gained  approximately 5.6kg lean mass in 8 weeks.

Elite Rugby Player Recovering from serious Back injury

Previous playing weight before injury was 90 Kg. After his injury and before he started Regenerate he had dropped down to 85Kg. After 14 weeks on regenerate he resumed rugby training at 94.8 KG

In this case you could argue that the first 5Kg where the result of ‘muscle memory’.  The theory being that it is easier for your muscles to return to a size that they had been once before that may or may not be the case. What I think is valuable now is that he is now 4.8Kg heavier than he was before his injury. His total gain was 9.8Kg.

Cost of the Regenerate System

People also question the cost of the Regenerate program. Sure it is expensive, this is the result of over 10 years experience. 

Many people spend a lot of money on supplements and magazines but still don’t really have a clue about what they are doing and can end up wasting years not getting the resullts and throwing their money down the pan because they have not been eating right, training correctly or using the right supplements.

I primarily developed Regenerate to help save me time when consulting with the athletes that I work with personally. A lot of these athletes like to know the science behind what they are doing and by laying the system out for them, I’ve made it easy for them to follow. I physically don’t have the time to sit down and explain it to every client I work with.  Clients are able to ask questions and either myself or one of my sports nutritionist’s who is familiar with the program will answer it.

As the system improves clients also receive upgrades and developments at no additional cost.

There exact wording was “a very small number may enhance performance for some athletes”, hardly a glowing endorsement, but progress none the less! Earlier advice from the IOC has only served to warn athletes off food supplements on doping grounds.

It added supplements must be, “used in accordance with current evidence under the guidance of a well-informed professional.”

Amongst their recommendations were vitamin-D, protein and carbohydrate, noting the importance of immediate, convenient intake and the variable nature of human vitamin-D synthesis.

Like you, we’ve long realised the importance of supplements for performance and fat-loss…

It was really successful and there were over 50 comments posted.

This time I want to talk about Testosterone, the mighty T.

A lot of people shut down as soon as they see that word as it brings up all sorts of images of steroids and illegal drug use in sport.

Why is testosterone so important and how can we make our bodies produce more of it?

I’m not going to write a full report about why testosterone is so important, I cover a lot of that detail in the Regenerate Program .

Basically T is the dominant male hormone, if you want extra strength, size and power, happiness, sex drive you need to know how you can manipulate testosterone.

Okay so the question is this…

Do you have a strategy for boosting testosterone?

In this post I am going to concentrate on foods that boost testosterone,  we’ll talk about herbs and other supplements in a future post.

Tell me what foods do you use to boost testosterone?

If you don’t know or don’t have a clue just add a blog or facebook comment so I know.

As before I’ll reveal the first food I use as soon as we have 10 comments posted.

He’s been following the principles in the Regenerate course . Regenerate is not just about adding muscle, big sections focus on recovery and regeneration.

It’s these sections that I have used with Rob so he’s been able to massively increase his performance whilst maintaining his body weight. 

Since working with Matt for 3 1/2 years and using his dietary recommendations I have added over 150kg to my powerlifting total and am still in the same weight category (82.5kg). Before working with Matt my best total was 685kg, by the end of that year it was 702.5kg, during the second year the protocol really started working for me, at the British championships that year I  totaled 752.5kg and broke the British and Commonwealth bench press record (220kg), on that performance was selected for the British Powerlifting team to compete at the World Championships totaling 775kg and again breaking the British Bench Press record with 225kg and being ranked 18th in the world at 82.5kg bodyweight. During the third year of work with Matt we worked hard to improve body composition to the optimal levels for an 82.5kg lifter with the aim of increasing muscle mass and decreasing body fat while using strategies to make the bodyweight without losing any lean tissue. This was achieved with a low carb approach with lots of healthy fats to help with fat loss, during that year my training weight was 85kg in the morning, all my training lifts improved during this time and by the end of the year my total had improved to 815kg.

In 2010 we have been working together to improve to true world class levels of strength, by using a cutting edge supplement regime to aid recovery post workout and help the nervous system recover from the heavy workouts and also by using foods that limit inflammation through the volume of training and load on the joints. This year so far I have placed 6th at the European Powerlifting Championships with a total of 825kg also achieving a Gold medal on the bench press discipline during that competition and also breaking the british bench press record again (230kg), recently winning the All England Championships with a total of 840kg, with help from Matt and his team I hope to total close to 880kg at the forthcoming World Championships which would rank me as one of the top 3 lifters in the world at 82.5kg!

PB’s
Squat 317.5
Bench Press 230kg
Deadlift 297.5kg
Total 840kg

Rod Palmer

What can you do?

I incorporate Tribulus into stages of my anabolic plans to stimulate muscle growth via testosterone production. The Regenerate program,  offers some great muscle-building tips.

Zinc, the male mineral, may also be helpful in supporting male health and testosterone production.

Reference
Milasius K, Dadeliene R, Skernevicius J. (2009). The influence of the Tibullus terrestris extract on the parameters of the functional preparedness and athletes’ organism homeostasis. Fiziol Zh.;55(5):89-96.

How to teach you everything that is in the Regenerate Muscle Building System so nothing is left to chance and you have all the tools to build muscle at will.

Doesn’t sound too difficult, however…

When I review the athletes that I’ve worked with and try and work out why some of them get better results than others, there are 3 main performance areas that are important. It’s like one of those Venn Diagrams I remember studying for O level maths.

So there you have it, its making sure all the circles inter-connect, if you are out on one of the circles you wont get the results you want.

There’s loads of content in the Regenerate System, its over 10 years worth of my work and experience. It can be a bit mind blowing to get your head around it all.  So what I’ve needed to do  is to condense the information so you can digest it and use it.

I’ve also done a few seminars recently and have been adapting my content and ideas into a style that suits your ABILITY TO LEARN and put into practice the ideas rather than just be told stuff.

What we are thinking is doing a whole day LIVE Muscle Building Workshop that incorporates the first 3 sections of the Regenerate Program and ZONES in on the 3 muscle building circles so you leave with everything you need to get into that MUSCLE BUILDING HOT SPOT.

If you want a refresher of whats in the regenerate program. You’ll still get everything else that is on the Regenerate page.

Here’s what is going to be new and different.

• You’ll get calipered to calculate your body fat and starting lean muscle mass.

• You’ll work out the exact grams of fat, protein and carbs you need for each day dependendent on your starting weight.

• You’ll work out your meal variations for the days you don’t train. You eat slightly less on   these days.

• You’ll work out an individual 2 week diet plan that suits the foods you like and adjust it to your lifestyle, when you train and when you work.

• You’ll get to make a days worth of meals, yes you’ll get your aprons on and head to the kitchens and we will show you how to prepare your daily meals quickly and efficiently.

• You will get into the gym and do a work out so you will get a feel of the pace and the intensity of how you need to train in order to build muscle.

• We’ll do a session on goal settting and help uncover some of your potential roadblocks.

• The practical sessions will be mixed in with the theory side and supplementation side of addig muscle mass.

• It will be a small group of people so you will get to meet and work with other like minded people, it will be a phenomenal learning  and networking experience.

• We’ll have a follow up session where we will review your progress and retake your body  fat measurements.

At the end of the days workshop you’ll leave with YOUR OWN INDIVIDUAL PLAN that we have helped you create so that you know EXACTLY what you need to do, nothing is going to be left to chance.  I’ll personally stay and answer all your questions till you leave happy.

You’re still going to get access to all the online information that you can choose to read for your own information and be able to ask me questions as you progess through the different phases over the following 12 weeks.

Obviously there are going to be a lot of additional costs for us going down this route hiring a venue, additional staff, getting gym equipment transported for you to train with, supplements to you to try during the day, with all that said though I think I’ll be able to put the day on for only £247 thats only an extra £50 to the current price of Regenerate.

We’ve not yet finalised a date for the first seminar or location yet. It will be on a Saturday or Sunday sometime between the 18th September and the 31st October and the likely locations will be Milton Keynes or London. 

Spaces will be limited, if you want to ensure you get a place you can put a deposit down of £50 and if for some reason you can’t make the day we choose, we will refund you no questions asked.

Matt

P.S. If you’ve already purchased Regenerate we will let you have a place at a reduced price. Just let us know if you would like to come.

These requirements are important to us all, but even more so for sufferers of chronic disease.

A placebo-controlled study on 32 patients with severe chronic obstructive pulmonary disease (COPD) suggested that that supplementation with essential amino acids (EAAs) may exert beneficial effects. The patients were randomized to 2 4g servings of EAAs or placebo per day for 3 months. Supplementation increased fat-free mass (+3.6 kg), physical activity (+80%), and arterial oxygen content (+4.6 mmHg) over placebo. Proving that a healthy mind exists in a healthy body, cognitive dysfunction scores also improved!

What can you do?

Incorporating complete, high quality sources of protein into your diet will provide you with all that you need.

However, some people may find it difficult and inconvenient to regularly include a source of protein at every meal, particularly if cutting down their calorie intake or are concerned about increasing the amount of animal fat in their diet. Taking small servings of aminos or planning meal replacements/protein supplements into your menu may offer a convenient solution.

Reference
Dal Negro RW, Tognella S, et al, Monaldi Arch Chest Dis, (2010); "Comprehensive effects of supplemented essential amino acids in patients with severe COPD and sarcopenia,"; 73(1): 25-33.

If you’re interested in the benefits of Whey Protein then check out the various posts on the site here…

As you may be aware I helped an Irish company called Kinetica develop and formulate a range of whey products and have had them for sale on my website for a while. The quality of the whey is top notch, it all comes from Irish Cows which have a good diet unlike some cheap whey proteins that come from America where they feed the cows on cornflakes instead of grass.

Anyway I’ve been scratching my head as to why you guys have not been buying more of it and what I’ve realised is that I’ve not been doing a good enough job of ‘selling it to you’.  A lot of people tend to look at Whey as a commodity i.e All Whey is  the same and the client is often driven by price, even though I really disagree with this premise I’m going to focus on the pricing.

I want to compare the pricing of Kinetica Whey 2.27Kg with Maximuscles Promax the best selling Whey Protein in the UK.

On Maximuscles site they charge £43.99 for a 908g tub that works out to 4.84 pence per gram if you shop around you can get the same product online from  Amazon Maximuscle Promax 908g for £25.44 that works out to 2.80 pence per gram.

How does the price of Kinetica Whey compare to Promax?

I tend to supply  the 2.27Kg tubs of Kinetica which retail at £49.99 which looks a lot more expensive than the Promax but when you do the maths it works out to 2.20 pence per gram which is 27% cheaper than the cheapest online price available for Promax.

As you know I always say that you need to cycle all your supplements and not stick to one brand of anything for ever as it can lose it’s effectiveness and it’s possible to develop intolerances, so my recommendation is to add Kinetica to your Whey Protein list, not because it’s cheaper but because it makes sense.

If you place an order in the next week  http://sportsnutritionvlog.com/products-page/protein/  you can use this discount code KN10 just before you checkout and get a further 10% discount.

Matt Lovell

Gavin went to the Body Power Expo at the NEC on Sunday, he was telling me it was absolutely rammed with people. It's a really good show and hopefully next year I’ll be able to do a few talks and maybe Gavin will get to do some cookery demonstrations.

In chatting with Gavin and looking at some of the literature that he brought back it’s absolutely amazing how many companies are involved in the sports nutrition market place and how confusing it is for consumers to make decisions.

There is so much noise competing for the same market space. No wonder it’s hard for people to make any meaningful decisions on what is going to be best for them.

The marketing budgets that these companies have must be huge, they had the works the scantily clad models with cosmetic breasts, Formula 1 cars decked out in their brand, huge display stands.

There must be well over 100 different types of whey protein available and if you add in those that are combined with carbohydrate and then other bits and bobs like extra creatine etc, the product choice runs into the 1000’s.

I suppose it's like any market if you went to a jam makers expo there would be 1000’s of types of jams represented.

Where the supplement market differs with any other consumer market I think is the decision making hierarchy that consumers go through.

Using jam as an example it probably goes

1. taste
2. price
3. health benefits

With supplements it is more likely to be the other way round

1. Health Benefits
2. Price
3. Taste

(maybe price and taste are interchangeable when it comes to supplements)

The challenge that consumers have in the supplement market is to cut through the noise to make an informed decision. This is one of the reasons why I set up this site to help people find the information and make an informed choice.

All the products that I stock in my sports nutrition shop are the ones that I use myself personally and I use with my athletes so you can rest assured that they are there because they rank number 1 for the health benefits, they  might not be the cheapest on the market and they may not be the best tasting but if you want them to deliver results then they are the best available. 

Likewise the products that I am developing like the growth hormone supplement  off the back of the research that I have been doing with elite athletes over the past 10 years aren’t going to be glitzy, I’m not going to be hiring big breasted blond bimbos to promote them because at the end of the day it’s you the consumer that ends up paying for that (plus my wife won’t let me!).

My aim is to help educate people to get the best results possible and often in order to do that you need to invest some time to learn the right information, you can pick up stuff online or down the gym but how can you be sure if the information is correct,

How much are these people being paid to say that?

If you are seriously looking for answers then come along to a sports nutrition seminar I’m putting on in London on the 25th June, I look forward to meeting you there details coming soon.

Leave me a comment below and tell me how you make a decision to purchase your sports nutrition supplements. I might have to bow to the market and hire in a few models if that's what makes your mind up.

Matt Lovell

This is the book I told him to get Convict Conditioning.

You can't get much better than Convict Conditioning,  it's a CLASSIC.  As you know I like to keep my finger on the cutting edge however sometimes OLD SCHOOL works the best.

If you are anything like me just reading the information on the sales page gives me goose bumps.

Check it out and read the sales page and let me know what you think

Matt

Very important for athletes! 

The good news is that by using the right mix of supplements you can naturally increase your levels of Growth Hormone so you can recover faster and repair or grow new tissue quicker.

I've been using some of the products that are available in the market and have decided to engineer my own version that I can use exclusively with my athletes.

To do this successfully takes a bit of trial and error to work out your own personal fat mix and you probably need a sports nutrition consultation to do it properly.

I value your questions and look forward to hearing them and helping assist you.

Best regards

Matt Lovell

There’s a lot of myths about this that have been built up over the years, one of the most common myths is that your body can only consume 30g of protein at a time, any more than that and you just end up weeing out the amino acids.

This is one of the oldest myths around and it came about due to a paper that was published that reported those findings (I’ve not been able to find the paper, so I may be adding to the myth!).

Seriously though the original research was done on OAP’s, and also females (who have a lower muscle mass). This is really flawed and the myth stay on. Only yesterday one of my rugby players asked me, can’t we only absorb that amount. I was like, dude, I would have been in your tribe 100,000 years ago! You’d
never have survived.

The body can process and absorb huge amounts of protein, but it does depend on body mass, activity patterns and age – as we get older we produce less stomach acid and digestive enzymes.

What we need to remember is that a lot of research particularly research from the 70′s and 80′s was undertaken in hospital settings with patients who are very ill?  Protocols that we use in sport still come from hospital research.

In those situations when a patient is bed ridden and not eating properly, the patient starts breaking down their own muscle to provide energy. They literally start WASTING AWAY; you’ve probably seen people who this has happened to.  It’s sad. Of course anything that can help preserve muscle mass is looked on very favourably in these settings.

The myth of only 30g of protein comes from a study done with very sick people, in the study they found that the patients could only utilise more than 30 g, if they fed them more there was no significant advantage, this is where I believe the myth stems from.

Later I heard that Louis Ferrigno, aka ‘The hulk’ started to tell people in Golds gym the same myth, the rest they say is history……. (although this may also be another myth)!

If you think about it logically and look at how we have evolved over the 1000′s of years of human existence, when our ancestors would have killed a wild animal they wouldn’t be sat round the campfire saying

‘Go easy on the protein Nigel; you’re just going to end up wasting all those nutrients if you eat too much’

We’ve evolved to be able to cope with eating a lot more than 30g in one sitting.

Ok so HOW MUCH SHOULD we have.

The International Society of Sports Nutritionists recommends 1.2g-2.0g Kg per day, (120g -200g for a 100Kg athlete).  Now that is sufficient if you are a ‘normal’ athlete as opposed to one who is trying to add extra lean muscle.

During my practical experience working with elite rugby players who are wanting to build muscle I use a protocol of 3.5g protein per kg (350g of protein for a 100Kg athlete) that’s the equivalent of about 13 cans of tuna a day.

Please don’t start going out and consuming that amount of protein if your not backing it up with a specific training plan and eating strategy, if you do you will just get fat!  Also I recommend that amount because a lot of the sources come from single amino acids and liquid forms of protein such as whey.

These proteins are already mostly broken down, they don’t need any digestion!

You also need to check you have no kidney issues before going on a high protein diet. This is very, very,  important.

Also you need to be aware of the acidic nature of protein in your body and the need to have plenty of alkalising foods at the same time. It’s important to understand all the elements of the puzzle not just seize on one tip here and there and trying it for a week or 2 until the next fad comes along.

I’ll also show you which aminos, and amino blends supply alkaline building blocks for the body.

I just want to let you know about some of the latest research… This research suggests that there is one particular amino acid that when an excess of it is taken it has the effect of ‘turning on’ protein synthesis.  If you don’t have enough of this amino acid your muscle building potential will be limited as a result.

In my muscle building program I outline the exact protocol for protein and carbohydrate consumption that turns your body into a muscle building machine. You’ll learn the exact amounts to have   pre and post training and what to eat in the 4 hours after your work out.

You’ll also learn how to ensure you have enough of the rate limiting amino acid as well. If you’re not using these strategies you will be wasting your money and your food because you will be weeing out unused amino acids.

Best regards

Matt

For information about my muscle building programme make sure you are registered

http://sportsnutritionvlog.com/anabolic-builder/

muscle building, build muscle mass. Cutting edge sports nutrition one of my elite athletes already close to genetic potential stacked on 10 Kg of muscle in 12 weeks.

 If you’ve got questions about Sports Nutrition then please ask them here and I’ll answer them  as soon as possible.

I value your questions and look forward to hearing them and helping assist you in your  goals.

Best regards

Matt Lovell

If you want to purchase liquid egg whites to make your whole eggs ‘go further’ then a good place to get them is My Protein you can get the equivalent of 30 egg whites for £3.95

Tags: eggwhite omelette, liquid egg whites, myprotein.co.uk

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