Is Whey Protein Right For You?
Whey protein has been around for centuries. Ask your parents, I am sure they have heard of it. Over the last 15-20 years, the whey protein market has sky-rocketed. In fact, almost anyone that works out will talk about how they need to add a whey protein shake to their nutrition after their workout. It has become a staple to sports nutrition following exercise. But the question to ask yourself is whether it works? Or is it just another marketing fad that comes and goes, just like your low carb and low fat diets. Here are some important facts and common questions answered about whey protein and things you should know before deciding if it is right for you.

What is whey protein?
Whey protein is a high quality protein powder from cow’s milk. Milk has two proteins: Casein (approximately 80%) and Whey Protein (approximately 20%). Whey protein is more soluble than casein and also has a higher quality rating. It is often referred to as the “Gold Standard” of protein as it is the most nutritious protein available.

How is whey protein made?
Have you ever made paneer at home? For those that haven’t, it is very simple. You take a huge pot of milk and boil it until solids form. Those solids(curd) float atop the liquid from the milk and is used to make paneer. The liquid portion of this boiled milk contains the protein and lactose of the milk(and some fat that didn’t curd). The water is dehydrated from this liquid and you are a left with a powder known as whey protein concentrate. Through, a process of micro filtration, the lactose and fat can be removed from this liquid and dehydrated, leaving a powder known as whey protein isolate.

Is there a difference between whey protein isolate and whey protein concentrate?
Yes. Whey protein isolate is the purest form of whey protein available, as the lactose and fat have been microfiltered out. We recommend finding whey protein supplements with whey protein isolate listed as the first ingredient, rather than whey protein concentrate. Whey protein concentrate packs more junk with it (lactose and fat). Take a look at the back of your whey protein source, and you’ll see that there are some carbs and fats on the nutrition label. This is due to a mixture of whey protein concentrate in your supplement.

What are the benefits to adding whey protein to my sports nutrition?
Since whey protein is very soluble and easily digested, it becomes available in your bloodstream soon after ingestion. For this reason, bodybuilders recommend taking a post-workout whey protein shake to help stop the breakdown of muscle following strenuous exercise. In order to build muscle, you break it down by lifting weights, and you rebuild it by proper nutrition. The end result should be a stronger and bigger muscle. Whey protein following a workout has shown to minimize the breakdown of muscle with various research studies. Research studies have also shown that whey protein in combination with fast-absorbing carbohydrates(dextrose, sugar, white bread) leads to an increase in muscle synthesis following a workout. Vegetarians, like myself, benefit greatly from whey protein to help reach recommended daily protein requirements for athletes and bodybuilders. Not listed here are they potential health benefits as well.

Who should NOT take whey protein?
This is questionable, however I do not recommend whey protein for those that do not follow an intense lifting regimen(4-5 days a week, at least 30 min sessions). These will just be added calories that you could have consumed with your main meals of the day, which would probably be enjoyed more and have a higher nutritional value(chicken, eggs, turkey, low-fat dairy). Those that are lactose intolerant should be aware and those with any type of kidney disease.

How much protein should I take a day?
This varies across several sports nutritionists, however I recommend at least 0.8 to 1 g/lb body weight. For example, a 180 lb man will need to take in somewhere between 144 to 180 g of protein per day to maximize muscle growth. You can still grow muscle without protein, as carbohydrates and fats are converted to protein as well. However, you are more likely to put on excess fat with carbohydrates and fats. When dieting or cutting down fat, these protein requirements may increase. Protein becomes really important in this case, as it will help retain hard-earned muscle tissue, and keeping your metabolic rate high.

Are they are any long-term health risks to using whey protein?
At the current time, no literature shows any detrimental effects. Common side effects include gastrointestinal discomfort, diarrhea, and bloating. These side effects usually go away after using the supplement continuously, unless you are lactose intolerant. Start out slow, and work to increase your protein intake over time. When increasing your protein intake, I recommend having a renal function panel checked every six months to a year from your primary care physician. Although studies have not shown a causation to renal insufficiency with increased dietary protein consumption, it is better stay on the safe side. As always, drink about 10 cups of water a day to help flush out the waste products created from the metabolism of protein.

Dr. S.S.

Most of us make new years resolutions to lose weight.  But the problem is that spring break creeps up on us within a matter of 8 weeks.  So you want results, but you need them fast!  The following techniques have been used by bodybuilders and male models before their competitions and photo shoots respectively.  Here are some shortcuts to get a flatter belly the week before your spring break.

1.) Cut your Water Intake

-Fat gets stored in your fat cells with water. Therefore, we want to shrink your fat

cells by dehydrating them.  Cut your water intake where you only sip water

throughout the day, but no less than two cups of water a day. We want to this

safely.  Monitor the color change of your urine. It should progressively get darker.

If you start urinating less than three times a day, drink a little more water. And

also per hour of exercise, add half a cup of water to your intake.

2.)  Limit your Carbohydrates

-Not only does fat get stored in your cells, but so does carbs.  Carbs bind with

water in your cells as well.  So think about it, if you decrease your carbs,

you’ll be storing less water in your cells.  This should only be done about a week

before your trip.  Cut your carb intake by half and up your fats a little bit to

compensate for your reduction in calories.

3.)  Caffeine

-Found in coffee, energy drinks etc.  It is an antagonist to anti-diuretic

hormone; therefore it will get rid of excess water in your body.

4.)  Limit your Salt

-Na+ creates a concentration gradient in your kidney causing more water

retention. Therefore avoid it.  Did you also know that increased salt intake makes

your appetite increase as well? Not good right before spring break.

5.) Carb Load

-So after a week of depleting your carbohydrates, your muscles will start to look a

little flat, making you look less muscular and lean.  So about two days before your

trip, you should have a cheat meal and eat a lot of carbohydrates(pasta, rice,

potatoes).  Since your body has been deprived of carbohydrates, your muscles will

soak every last bit of it and very little will turn into fat.  This is one of the best

tricks out there.  But it only works if you depleted your carbohydrates enough, so

beware.

Being desi, we all love to go out and treat ourselves to the occasional indian restaurant outing.  But a few days later, you’ll notice all that ghee and heavy cream will show up on top of your abs. So how can you still enjoy this food and make it out of the restaurant without feeling guilty?

Portion Control

Always beware of how much you are eating.  You must realize that most of these curried dishes have ample heavy cream, ghee, and oil.  If you average the caloric content of a tablespoon of the above, it comes out to a whopping 150 calories.  And you must assume that at least half of a tablespoon of curry will contain these hidden fats.  Therefore, you should become familiar with a size of a tablespoon and eat no more than 8 tablespoons of curry from your curry dish(about 600 calories of fat). The chicken or vegetables in the curry can be eaten without worries.

Naan

Order your naan without butter.  This will help cut some calories.  Try ordering garlic naan without butter to give it some flavor.  Onion naan is also an excellent choice.  In fact, it’s better to eat more naan then subji.  Fats are more likely to turn into fat when in excess, while a smaller percentage of excess carbohydrates will be converted to fat.  An entire naan at a restaurant is typically between 300-400 calories.  You can also substitute with a whole wheat chapatti instead.  The whole wheat will fill you up more and give you some protein with it.

No Appetizers

Appetizers at indian restaurants tend to be fried(samosas, pakora, etc.).  If you must order one, stick to the chaat with the sweet chutney on the side.

No Paneer

Try to order your dish without paneer as a one inch cube is 100 calories of pure fat.

Indian Sweets

We all know sweets are bad, but indian sweets are a killer! One galub jamun can have up to 400 calories, and we all know that you end up eating more than one.  If you must eat desert, stick to the kulfi and mango ice cream.  Better yet, stick to a cup of chai.

Chole(chick peas)

This is probably the healthiest subjis at most indian restaurants.  You can eat all you want without worries.  But please skip the fried puri and batura.  Any dhaal dish is usually healthy at home, but definitely not at restaurants, so stick to chickpeas.

Basmati Rice

Be careful.  Depending on the place, they may mix ghee into in the rice.  So I think its better to stick with butterless naan or a whole wheat chapatti with your subjis.

Avoid Buffets

This is pretty self-explanatory. You will tend to overeat since you will want to try everything and get your money’s worth.  Stick to ordering off the menu, as you are likely to eat less and you might even be able to take home some leftovers for those watching their budgets.

South Indian Food

This is a healthier replacement for outside indian food.  So if you can, substitute idlis and dosa in place of Punjabi food.

Sample Order For Two

Water with lemon (2)

Chaat with sweet chutney on side(use sparingly)

1 Whole Wheat Chapati no butter

1 Garlic Kulcha no butter

1 Chole Subji light on oil(tell them, they will listen!) with Onion Garnish

1 Malai Kulfi for desert

2 Cups of Chai

Fashion Advice to Reveal your Hard Work in the Gym

So now that you are working hard in the gym, getting that lean and muscular look, you should ask yourself the question of whether you need to change your wardrobe.  Chances are that you have dropped a couple inches from your waist, and put on a couple inches in your shoulder region, chest and arms.  If you take a look at the cover models, most of them are shirtless on the covers and have a perfect, aesthetically pleasing body(the kind ALL women like!).  However, it’s hard to show this when you have clothes on.  In fact, most girls can’t tell whether you have a 6 pack or not with a shirt on.  So the question is, how can you dress to separate yourself from the lazy bum friend of yours that never goes to the gym to impress the ladies?

Across the board, a survey of women shows that they first notice the body habitus of a male when approached.  After body habitus, women are most likely to notice your back, butt, shoulders, and arms.  Every woman is different, so it is important to maximize your potential in all of these areas.  So let’s talk about how we can do this by breaking it down into body types and what you should wear casually or to the nightclub.

If you have a Cover Model Body:

Focus on more fitted clothes. When I say fitted, I mean tighter around the shoulders, arms, and maybe back. But we DO NOT want your shirts tight around the chest or waist. This is a turn off to women. You want just enough tightness in your shirt so women can tell you have broad shoulders, a wide back, and something to fill up your sleeves.  As far a jeans go, I do not recommend slim fit jeans since your shirt will be a little more fitted.  Instead I recommend a normal fitting jean.  If you dare, go for the slim fit, but you better have some muscular legs to back it up.

If you are Lanky:

Focus on Layers! I know you might get hot, but we want you to look thicker than you really are.  Try buying some ribbed tank tops and wearing a few under your shirt.  You should focus on a fitted shirt as well, since a larger shirt will make your arms look too scrawny.  Stick to relaxed fit jeans since you don’t want slim-fit to reveal your skinny legs.

If you are Portly:

Loose everything.  We don’t want anyone to notice that potbelly of yours.  Darker colors and longer shirts can make you appear slimmer. Button-downs are your best bet..

Now obviously, you should always try on your apparel and have it judged by a ladies opinion, as they are usually right.  Not everyone can fit into one category, so mix and match till you find what works for you and makes you feel confident, after all confidence is more important than your looks right?

Here are some additional tips for those who just want to show off their muscle, which is not always a bad thing.

TIPS FOR MUSCULARITY

V-neck Shirts. Yes these can be see as feminine, however if you have a built upper chest, a V-neck will really bring it out.  I recommend not wearing a t-shirt underneath; however wearing a ribbed tank-top underneath to get the appearance of a thicker, more built upper body as well. If you have chest hair, definitely shave, as you don’t want to look tacky. I do not recommend wearing a chain when wearing a V-neck as this may appear like you are trying too hard to bring attention to your chest.

Horizontal Striped Shirts-These give you the appearance of being wider than you are.

Brighter Colors-As we all know, black gives you the appearance of being thinner, so we want to use the opposite.

Shorter Sleeves on your T-shirts-These shirts are hard to find, but will make your small head of the triceps stand out and give the appearance of a larger arm.

Shorter Shirt-It will make you look wider. But please make sure it’s long enough to cover your belt.

Wine-Yes I said it.  Alcohol will cause vasodilation throughout your body so the veins in your arms will be more impressive.

Tan-If you are pale, it will be harder to see your definition.  A little bit of sun can’t hurt.  As always wear protective sunscreen with a minimum SPF of 20.  I do not recommend spray tanning for men since it does not look natural.

Article Written by: AS

ACNE- Your Worst Enemy

At some point in your lifetime, we all have had a pimple here and there; whether it be a simple pus filled cavity, or scar forming cystic acne all over your face.  Have you ever been guilty of being in a bad mood due to a blemish on your face, or better yet decided not to go out one night since you felt uncomfortable with your complexion? If this is the case, I think it is time to see the dermatologist as they have many treatments that can really help.

Here is a brief overview of acne and treatment options available to you depending on your complaint and what treatment you will most likely be given if you see the dermatologist:

Overview

-          Oil and/or dead skin cells clog your pores.

-          This causes the hair follicle underneath the skin to rupture when there is a huge blockage and/or by manipulation(touching your face harshly).

-          The follicle ruptures, oil and dead skin cells are spilled everywhere and the bacteria from your skin start to feed off the lipids in the oil.

-          Your inflammatory cells rush to the site to control the bacteria and they release several inflammatory mediators to help kill the bacteria and increase blood flow(the redness of the pimple).

-          Once your inflammatory cells kill the bacteria, they come to the top of pimple(whitehead).

-          The whitehead eventually spills its contents and flattens out.  You are then left with a nasty post-inflammatory scar(usually dark on ethnic skin) that lasts anywhere from 6 months to a full year.

With that said, here are some treatment options and how they work.  Most of them work by increasing the shedding of dead skin cells so they don’t clog pores, and others work by killing the bacteria.

Treatment Options:

Benzoyl Peroxide-Kills the bacteria causing the inflammation.  Available over the counter.

Salicylic Acid-Increases shedding of dead skins cells and aids in post-inflammatory scarring.  Available over the counter.

Vitamin A Compounds-Differin, Retin-A Micro are some examples of these.  There mechanism of action is unknown; however they have been proven to increase shedding of dead skin cells that can block pores. They also reduce post-inflammatory scarring. Have stretch marks? This stuff really works well on them.

Accutane-Beware. This stuff is used as a  last resort to the treatment of acne and the only resort for nodular acne(painful blockages deep under the skin).  It works by permanently shrinking your sebaceous glands(produce oil) in your skin. However it came with several side effects which warranted a liver function test before, during, and after treatment with it.  It has recently been recalled from the market due to claims of causation to inflammatory bowel disease in several patients.

Laser Treatment-Used for pitting scars left after nodular acne.  Usually not used in ethnic skin since it has a greater chance of leaving hypopigmentation.  Dermatologist only.

Dermabrasion-Helps slough off dead skin cells and keep pores open. Accelerates healing of post-inflammatory scars. Available at spas or dermatologist.

Mixture of Steroid and Retin-A-Can help reduce post-inflammatory scarring.

Antibiotics-These kill the bacteria and reduce inflammation. Microdoses are given for 3 months and a bacteriostatic(stops bacteria from growing) effect lasts for 9 additional months usually.

I recommend the following:

Cleansing

Everyone can benefit from a mild, non-irritating, and oil-free cleanser such as Cetaphil. Cleansers with salicylic acid can help clear acne too but can be very irritating and have a drying effect to the skin, leading to a worsening of the acne. As always scrub mildly. Prescription cleansers with benzoyl peroxide can be prescribed by your dermatologist.

Mild Acne-You may have small red bumps with only a few on the face.  You can purchase a topical benzoyl peroxide medication over the counter such as Clearasil for spot treatment throughout the day and before bedtime.  In most cases, this will clear mild acne.  In fact, the active ingredient in the ever so popular ProActiv is benzoyl peroxide, so don’t waste your money.

Moderate Acne-You have many scars and/or bumps on your face.  You need to see a dermatologist to help prevent scarring. Scarring is permanent. They will most likely start you on an antibiotic in addition with a vitamin A compound at night.  They may prescribe a prescription cleanser and a lotion to help with the dryness, as this is a side effect of several acne medications.

Severe Acne(Nodular)-Your face is painful and you have a severe amount of acne that is large and bumpy.  You may also see pitting scars left where acne was. You need to see a dermatologist immediately.

Acne on other parts of the body: Topical antibiotics can help. The post-inflammatory scars last as long as three years.  It is impossible to rub your entire body with acne medication, therefore oral antibiotics are your best choice.

Currently, no food has been linked to acne.  Studies have shown that dairy products can aggravate acne, however these results are not consistent.  Find what works for you.  If you feel chocolate aggravates it, lay it aside.

As always, a consult with a dermatologist is a must for almost everyone.  Acne cannot be cured but can be controlled.  Allow 6 months to a year to clear your skin.

-HealthGuru

Let’s face it. Everyone wants a body like Brad Pitt, Jessica Alba, etc. Looks don’t fade with age and everyone is always trying to improve their appearance not matter at what age. To me, the ideal physique is muscular, lean, and with definition. The reason we are here is to get rid of those myths that we commonly hear.

• Myth #1-”My genetics are awful”.
• Myth #2-”I don’t have the time”.
• Myth #3=”I will have to starve”.
• Myth “4-”I am a desi(or south Asian American), and my body has a different build”.
• Myth#5- “Those guys are on steroids and supplements”.

If you ever hear yourself saying these fallacies, stop now. No more. As we can show you how we have disproved every single one. This website is particularly dedicated to south Asian descent as we have developed a reputation for a fat, scrawny, and unathletic race.

The common stereotypes about Asian men that I know everyone has heard include “scrawny, skinny, lanky”. And we all know the common talk about “Caucasian women having nicer bodies then women of Indian decent”.

If you are on this website now, you have already started your dedication towards attaining the perfect physique. Several benefits to an amazing physique include

For guys:

1.)    Women are attracted to men that are big and muscular.

2.)    Let’s face it. Women want to feel protected. If you are skinnier than your gf, she will feel insecure with you.

3.)    The most attractive body part to a woman is your abdominal muscles.

Do you have a potbelly? Or have you never seen your abs? Your sexual life will improve drastically and your confidence will sky-rocket.

For ladies:

1.) Women are always idealized on their looks throughout life. Sadly, but true, Women that are more attractive have it easier in life. Having an attractive body will not only help you attract more attractive males, but it will also improve your job security, job placement, and promotions.

2.) Men do not look at your face first, most of the time.

Let’s face it, the more sexually attractive you are (your physique), the more males that will want to date you, as we males are very visually-oriented when it comes to attraction.

Health Benefits:

1.)    Losing weight after pregnancy

2.)    Increased energy levels

3.)    Living longer

Okay enough for now. You will hear more from me soon.

*.*MuscleGuru

So to continue…in order to gain weight you have to take in more calories than you burn. Everyone has a different type of metabolism. For example, if you burn 3000 calories a day and if you eat 4000 calories that day your body will automatically put on weight. Furthermore, you have to eat high-quality calories. You cannot get away with eating potato chips and beer and expect to gain good weight which is adding more muscle.

A lean muscle weight gain involves a good workout by incorporating exercises which put stress on your body and triggers your body to put on weight in order to cope with the stress which your body goes through due to weight training.

This is MY workout which I followed in order to gain my weight. Please use this workout at your own risk.

So for this workout plan I have divided the plan into 3 major categories.

1. Gaining mass and strength
2. Increasing muscular endurance
3. Cutting Fat

These categories will be divided into weeks. Week 1-Week 6 will be Gaining Mass and Strength. Week 7-Week 9 will be increasing muscular endurance. Last but not least Week 10-Week 14 will be cutting the fat.

Gaining Mass & Strength (Week 1 to 6): Exercise

Monday: (Chest, Shoulders, Triceps, Abs)

• Flat Bench Press
• Shoulder Press
• Dips
• Crunches

Do a warm up set before starting your exercise in order to loosen up the muscles and to avoid injury. Do these exercises with 4 sets each by increasing weight when you go to the next set.

For Example:  Bench Press: Set 1:100 lbs (6-8 reps)

Set 2: 110 lbs (4-6 reps)

Set 3: 120 lbs (2-4 reps)

Set 4: 130 lbs (1-2 reps)

Tuesday: Rest

Wednesday: (Legs, Abs)

• Squats
• Leg Press
• Leg Curls
• Crunches

Thursday: Rest

Friday: (Back, Bi’s, Abs)

• Pull Ups
• Deadlifts
• Lat Pull Down
• Barbell Curls
• Dumbbell Curls
• Crunches

Increasing Muscular Endurance (Week 7-9)

You will do the same exercises but now you will reduce the weight and increase your rep ranges from (6-8 reps) to (12-15 reps constant for all sets)

Cutting Fat (Weeks 10-14)

You will do the same exercises with normal rep ranges of (8-10 reps) and now incorporate cardio into your training for days your are resting which are (Tuesday, Thursday, and Saturday/Sunday)

The cardio will be a high intensity routine which will be a 30- 40 min treadmill run or on an elliptical machine.

Note:

These exercises incorporate stabilizer muscles since multiple muscle groups are involved while performing them. For example (working out the back will also workout your biceps.

Stay Tuned for by next post on the Diet Part 3…this will be the most important part of this plan since your diet means everything for the way you will look. You will need to follow a strict diet in order to achieve your goals.

After starting college you realized that how important it was to be healthy and alert not only in class but also in general. Therefore, It is important to educate yourself  by researching and dedicating some time to be knowledgeable in weight training and dieting, if you want to put on weight by increasing muscle and lose fat in order to stay lean and healthy. As an Indian kid with “desi genetics”it really doesn’t help you have a good start to your venture, but with some determination you can tweak your genetic makeup and fool your body in order to reach your goals. All of the Desi Guys out there know what I am talking about. I know that at some point in your life a thought must have crossed you mind that “hey I am sooo skinny…how can I get big like some of these kids who wear Affliction t-shirts and have arms like the size of my thighs”. Am I RIGHT?? Well..if you answered Yes to my question then you are a step closer to being lean and muscular…if you answered NO then you are either content or want to lose the excess fat which you have amassed over the years by going to frat parties and drinking their jungle juice, going to some kids place who lives with 4 other roommates on a off campus house who  just invited you to come to his house party at the end of midterms OR your weekly hookah and beer pong meetings.

Sooo the big question is why can’t you gain weight? I believe there are couple of reasons for this problem you are facing. First, it’s your genetic makeup…remember bio class all you premed students??? You get half the genes from your mother and half from your father…soooo if your parents are naturally skinny, then you most likely will have the same body type….(of course there are a few people which do not fit this hypothesis). Second, its your metabolism. Your body just simply burns more calories than compared to a person who is a little built. Therefore, the type of diet that you have plays a crucial role in order to gain weight (More on this later…)

Soo all of you desi guys…and also people who are reading this and thinking if it pertains to you as well…ready to take a dive into how you can do this? How you can gain weight and lean muscle and maintain it?

There are a few rules for this journey and you CANNOT and I cant stress this enough…YOU CANNOT..break these rules if you want to achieve your goals.

Here on this site..I will give you details on the diet and bodybuilding exercises you need to follow and which I have followed over the years in order to gain lean muscle. So stay tuned for my next article (Part 2)…