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1) WHEY PROTEIN, GLUTAMINE AND OATMEAL
Whey is a quickly digested protein source rich in branched-chain amino acids (BCAAs). Supplementing with BCAAs can help prevent the breakdown of muscle. A small protein/carb snack before training can promote a more anabolic hormonal environment. Since oatmeal is a good source of slowly digested carbs, it can counteract decreases in energy and glycogen levels. When combined with whey protein and a glutamine supplement, the carbs in the oatmeal can help you maintain muscle during training.

2) CREATINE ENHANCED WITH VITAMINS C AND E
Four to six grams of creatine taken with a posttraining meal will support muscle growth and repair. If you add a creatine drink fortified with plenty of vitamins C and E, your recovery should be even smoother. Cortisol, a hormone "unfriendly" to muscles, increases with training. 1,000 milligrams of vitamin C can help lower cortisol levels, while 800 international units of vitamin E will help offset muscle damage and can potentially increase the storage of carbohydrates as muscle glycogen.

3) MRPs PLUS HMB
Meal-replacement products (MRPs) allow you to have some flexibility in reaching your daily nutrition goals. Although MRPs include high-quality proteins such as whey and casein, adding two grams of beta-hydroxy beta-methylbutyrate (HMB) to an MRP can help you make greater gains in growth by preventing potential muscle loss. Closely related to BCAAs, as little as 1.5 grams of HMB daily could accentuate mass gains by slowing the muscle breakdown associated with hardcore training sessions. It's a good idea to boost the muscle-building potential of your MRP by adding 1.5 to 2 grams of HMB to the mix. FLEX.

FLEX FORUMS: Discuss your diet with fellow bodybuilders.

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O Q VC DEVE OU NAO FAZER NO "TERRA" DEADLIFT

DO Use a sturdy weightlifting belt.

DON'T Don't use a powerlifting suit or shirt; special clothing will make you depend more on momentum than on muscle. Although slim-soled shoes, talcum powder on the thighs and ammonia capsules are all staples of powerlifting, they are unnecessary distractions for bodybuilders.

DO Stand near the barbell with your feet approximately 10" apart.

DON'T Don't use the sumo technique (feet far apart, toes pointed outward), as this emphasizes legs, hips and glutes and minimizes back action.

DO Grasp the bar with an alternating grip (one hand overhand, the other underhand), with or without training straps, or use an overhand grip with straps. The space between your hands should be slightly wider than that between your legs.

DON'T Don't vary your form for your warm-ups and working sets. Always practice flawless technique.

DO Bend your knees, lower your buttocks, keep your back flat and focus on something above and in front of you throughout the lift. Steadily pull the weight off the floor, letting the bar brush against your thighs on the way up.

DON'T Don't round your back. Instead, keep your back flat and your shoulders tensed throughout.

DO Pull the bar with you as you stand. Your back and legs should work simultaneously throughout the lift.

DON'T Don't lock out your legs too early. If you do, you'll be forced to straighten your torso with only back strength - a weak position with a higher probability of failing the lift or straining your back. Your legs should not be straight until your torso becomes perpendicular to the floor.

DO Stand straight or lean back slightly at the completion of the lift and let your shoulders roll back into their natural position. Tense your scapulas.

DON'T Don't lean too far back at the top, as this is more likely to strain muscles than build them.

DO Return the bar to the floor in a controlled fashion, but not so slowly that you struggle to slow its descent.

DON'T Don't do deadlifts more than once per week. Too many maximum sessions are counterproductive to back recuperation.

DO Anticipate both being stronger and looking stronger, as deadlifts will thicken your entire back from your glutes to your neck.

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