Mr universe

Question 1

What are the primary goals?

Answer 1

Hypertrophy

Question 2

What are preparations phase goals?

Answer 2

Decrease calorie intake
• Increased training
• Fat loss
• Preserve muscle mass

Question 3

What are the Performance Outcomes?

Answer 3

Physical appearance
– Muscle mass
– Symmetry
– Definition
• Posing ability

Question 4

How much weight should be lost a week?

Answer 4

• 0.5kg per week

* 0.5-1% of BM

Question 5

What percentage should be protein?

Answer 5

25 - 30% of intake (Lambert et al., 2004) during offseason and pre-contest phases

Question 6

According to Phillips & van Loon, 2011 how much protein should be consumed in terms of body weigth?

Answer 6

1.8-2.7 g.kg-1 BM

Question 7

According to Helms, 2013 how much protein should be consumed in terms of body weight?

Answer 7

2.3-3.1 g.kg-1 BM

Question 8

According to Slater, 2011 how much protein should be consumed and how many times a day?

Answer 8

20g 5-6 times per day

Question 9

How much should carbohydrate to body mass be consumed?

Answer 9

4-7 g.kg-1 BM

Question 10

What percentage of carbs should be consumed?

Answer 10

55 – 60% EI during off-season and precontest

phases

Question 11

What percentage of fat should be consumed?

Answer 11

Recommended range of between 15 – 20% EI

Question 12

How much should be consumed pre exercise and how long before?

Answer 12

(1 hour):

• 1g.kg.BM–1

Question 13

How much should be consumed during?

Answer 13

0.5g.kg.BM–1

Question 14

How much should be consumed in recovery?

Answer 14

2:1 ratio
• 20g maximal MPS
• 40g CHO