Written by Victor Martinez
05 October 2006
 

VICTOR'S GYM

By Victor Martinez

 

GHANDI DID IT

Yo-yo, Victor! My girlfriend told me fasting is a great way to get lean. I'm losing weight slowly, but it's taking too long to get crisp abs. How often should I fast?

            Nooooo. Only an idiota would do this to burn fat. Let me explain. When you deprive your body of food, guess what it eats for fuel? Right, muscle. In fact, muscle is the preferred choice for energy over fat. Fat is stored for use as a last resort. So before you start losing fat, you'll lose muscle. Why do you think we eat six times a day? You need a constant supply of nutrients to maintain and build muscle. It also keeps your metabolism up and running.

            Ever seen those people who go on crash diets and fasting regimens?  They may lose weight, but what they don't realize is that most of it is water and muscle. They end up looking soft with little or no definition and tone. Even though the scale says you're losing weight, the mirror won't agree. You will lose weight, but your abs won't be any crisper. If that happens, you can pretty much guarantee that you're eating away muscle, not fat. You can't just do cardio and eat salads all day (or not eat at all, which is the worst thing you could ever do to your body). In fact, thanks to the efforts of bodybuilders and nutritionists, most of the general public is aware of the need for weight training in addition to cardio and a sound diet in the war against fat. 

            You still need to eat all your meals. That means stuffing your pie hole the standard six times a day. Be sure to eat clean and tailor your menu to meet your caloric requirements for fat loss. This will mean reducing fat and manipulating carbohydrate intake. Protein should always be kept at adequate levels, at least one gram per pound of lean bodyweight. Also, take in a good assortment of fruits and veggies, as they provide the phytochemicals crucial to detoxifying the body from harmful toxins.

 

DILUTE ME

Hey Victor, what's the deal with all this water drinking? I was at the Mr. Olympia and I saw all these dudes carrying around big jugs of water everywhere. I always read about the importance of drinking water, but I just don't get it. I mean, water has no nutritional value, right? Can you drop the goods on this?  

            Think about this, man. Water is essential for life. You can survive for a month or more without food, but after three or four days without water, it's adios, amigo. That's just for survival. Throw in hardcore training and dieting and the importance of water becomes huge.

            Ever walk around during the day and notice that you start to get tired?  Whenever I do, the first thing I ask myself is, "Am I dehydrated?" You need to stay hydrated to avoid fatigue.  Think about how much you sweat during training. Drink at least 20 ounces of water prior to pumping in the gym. Of course, drink water throughout your workout, too. I guarantee you'll be stronger and get a better pump.

            As for water's nutritional value, you've missed by a mile. Water contains essential minerals. It's full of sodium, calcium, potassium, magnesium and bicarbonates. You lose every one of these while busting your ass in the gym.  Bodybuilders need more than the average person. A gallon of water is the minimum for hard-training bodybuilders. Naturally, mineral water has the highest content of minerals. Purified water usually has added minerals. Tap water is good, too; just make sure it's clean. Finally, try to drink between meals, rather than with food. Water can dilute stomach enzymes, retarding digestion.

 

FREE TICKET FOR LATE NIGHT MUCHIES

I heard that you should eat right before you go to sleep. But I don't want to get fat, as I'm trying to get lean and hard for beach season. What exactly should I eat, because I want to keep as much muscle as possible? 

When you sleep through the night without aminos in your blood, you lose muscle. Remember how you eat six meals a day to keep your body supplied with nutrients for maintenance and growth? Well, the same thing applies to the eight or so hours you spend in the sack, sort of. To make matters worse, this is the time when growth hormone levels surge. Most of your growth hormone release happens when you sleep. That means you're an anabolic beast when you're catching your z's and snoring like a grizzly bear.

You can make the most of this situation by having loads of amino acids pumping through your veins throughout the night. Does this mean you have to get your grub on before hitting the sack? Or maybe you should hook up an intravenous needle attached to an I.V. of amino acids? No. You don't have to choke down a couple of chicken breasts or stick needles in your veins. What you want is a slow-releasing protein, like casein. Or you can try one of the sustained-release whey protein powders. Typically, whey is a fast-absorbing protein, but there are now time-released versions on the market. Personally, I prefer a casein protein, but go with whatever works best for you.

I would start with about 40 grams of a long-acting protein right before you call it a night. The slow release will also protect against excess cortisol in the early morning hours. Cortisol is your muscles' mortal enemy. It signals the body to convert amino acids into sugar. It also blocks testosterone production and increases myostatin levels, stunting new muscle growth. Taking a time-released protein will insure that you have plenty of aminos in the blood throughout the night and protect against the damaging effects of cortisol in the early morning. All this will add up to mo' muscle, mo' muscle!

 

GRAPEFRUIT IS GREAT FRUIT

I'm a starving college student so I can't afford to spend money I don't even have on supplements. One day I overhead a couple of wrestlers talking about natural thermogenic aids. In particular, they mentioned coffee and grapefruit. They were leaving, so I didn't get any specifics. Can you tell me why they mentioned these two?  

            You got it right, un tipo. There are certain foods that are almost like supplements in that they help foster an environment conducive to burning fat. If you can't afford supplements, these natural foods will help you in your quest to strip away the blob.

Coffee. There have been tons of material written on the effects of coffee, so I won't cover all of them. Everybody knows that the main ingredient is caffeine. It has a thermogenic effect on body fat. In addition, it boosts the effectiveness of other thermogenic agents. Take it an hour before training. It'll give your system a jolt, especially if you train first thing in the morning. It will also aid in reducing muscle soreness. Stick to about one to three cups a day, depending on your tolerance. As with anything, don't overdo it.

Grapefruit. Remember those grapefruit diets back in the day? Well, those old-timers knew what they were doing. Grapefruit is unique in that it actually lowers insulin levels. This is because of a soluble fiber known as pectin. Pectin slows the speed at which glucose enters the bloodstream, keeping insulin production minimal. Another key ingredient of grapefruit is the compound naringenin. Naringenin slows the breakdown of caffeine, prolonging its thermogenic effect on the body. That means you can be in fat-burning mode for longer periods. This is why those wrestlers were talking about this combination. One grapefruit a day will provide plenty of these key ingredients, with about 90 milligrams of vitamin C to boot. Don't have any during your post- workout nutritional window, as you don't want to lower your insulin at that time.

 

Road to the Arnold Classic

Journal Entry: January, 2005

LET'S GET THIS GOING

The holidays are a time for partying and going hog wild, but not for this soldier. I didn't do jack, really. It was all about staying focused for the Arnold.  Priorities. New Year's was great, though. It was extra special for me, because last New Year's I was inside, but now I'm out. I'm so jazzed for a great year ahead of me. I'm gonna make sure it's a damn productive one. There won't be a single wasted moment. 

 

STAY HUNGRY, STAY HARD

I'm 270 right now. I ate clean for all of December. Can you believe that? I didn't let go in the least. There was no difference between clean food and holiday food for me. It was all the same. Just a couple of treats here and there, but nothing whacked.

Training's flowing like wine, baby. I couldn't dream of having better workouts. I trained right through the holidays. A Victor Martinez tradition is to work out on New Year's Eve. Even when I was inside, I was pumping on New Year's. It's my way of saying goodbye to the old and hello to the new. I can ring in the new year blasting what I love to do most, ya know? There was no slacking during the holidays. Christmas, New Year's, I was training my Dominican ass off!

I tell ya, my mind and body are one. Even with all this training, I don't feel gassed at all. After the Arnold, I'll take a month off to regroup for the second half of the season. The way I look at it, I'm a professional and this is what professionals do. I haven't crammed too many shows together in all my years of competing, so my body's still jacked to all the training and dieting. I'm fresh and brimming. In fact, some folks are saying I'm still wet behind the ears. One month off and I was just itching to get it on. I'm still carrying the momentum from the Olympia, so I'll ride it all the way home. 

 

PEELED

My major goal this year is conditioning. Conditioning won the 2003 NOC for me. I think everyone expects me to bring that type of conditioning to every show. Whenever someone hits it right on the head at a particular show, that's the yardstick he's measured by for every other contest from that point on. That was my plan for the Olympia, but it didn't work out. I rebounded after the GNC and gained 20 pounds. For the Arnold, I put a picture of myself from the NOC on the fridge. This is what I want to achieve- of course, a little heavier, though. If I could do that, it's gonna be on!

 

REVENGE AT THE ARNOLD

The Arnold lineup is gonna be another Olympia lineup. Dexter, Gustavo, Chris, Markus- they're all in it. Dexter and Chris are some pissed off brothers!  It's vindication time for them. They're coming fully loaded and ready to fire on everybody. Gustavo feels he needs to prove that his Olympia placing was justified. But just as outrageous as they're training, I'll be equally hungry to make it mine. I don't have the bitterness they have, but the hunger is just as strong.

            I'm coming in with tons of respect for my fellow competitors. Everyone wants to do well, that's what we live for. My fans will be there and I promise I'll give them a good show. I've got my routine down. This is the Arnold, so it's gotta be primo. I have a three-minute routine and a two-minute one, just in case. I'll look good from every conceivable angle. I'm talking front, back, side, upside down, you name it. I'll have the size no matter which way you're looking at me.

 

DR. VICTOR FREAKENSTEIN

As a bodybuilder, you always want the best body parts that other guys have, plus you want you're strong body parts to be even crazier, too. My back is fine, but I wouldn't turn my head at a little more thickness. I've been slamming my hamstrings so they hang like Gustavo's. The shoulder development of Chris Cormier's where the delts, pecs and traps are molded into one huge, thick  suit-of-armor- that would always be a plus to have. And the muscle roundness that Dexter has is just stupid! He is separated and detailed to the hilt! If you come with that package, ain't nobody gonna touch you. The aesthetic ideal is basically on us three. And then you have to tie it all together with condition. That's Dexter and Gustavo's bag, so I really have to bring it this March!

 

SECOND CHANCES

Winning the Arnold would feel like I was getting a second chance in my life. Winning is everything, but top three is great, too. I'm not one to let things go to my head, but it's my dream to do this, not only for myself, but also for my family. That's why I'm in this. When I win, it's not just me. I didn't do it by myself.  I don't revel in the glory by myself. I share it with my family. It will be a huge celebration.

 

BE WARY YOUNG WARRIOR

One thing I have to be careful with is carbing up. I'm always scared that I'll overshoot or undershoot. I also have to watch injuries. Before the GNC, I tweaked my wrist. It's not fully mended, but you gotta do what you gotta do.  Basically, I'm always cautious because I don't want any major injuries no matter what show I'm doing.

My other worry is about putting on a good show. With a show as prestigious as the Arnold Classic, you have to make your mark. It's got such respect and a tremendous following. So many people go to the Arnold, it's a show like no other. You want to make sure you give them the best of what you have. You have to deliver, so the pressure is unbelievable. But it's the good kind, because it makes you dig deep and get it.

 

THE WISE SAGE

            Life is good to me. It's all about eating and training. I wouldn't have it any other way. I love bodybuilding to death. Sure, hanging out is great. But people start to turn into phonies when that's all they do with their lives. They start to lose themselves to all the bullshit. Bodybuilding is something you could always go back to because it's pure, there are no strings attached.

I know people have their opinions about bodybuilders, but we're all individuals. I represent the sport, not individual athletes. This is why I love bodybuilding. It makes me whole. I feel the energy of working out and it's a great feeling. It's been my therapy since I was a teenager. When everything is popping off in the outside world, there's always bodybuilding to offer shelter.  You can leave all the craziness of life outside. Being onstage and looking your best comes just once and you don't want any regrets about not making the most of that one moment in time. When I'm 40 and I get the itch to party with 25-year-olds, so be it. But right now, I'm giving it everything because I don't ever want to say, "I wish I could've given it my all."

 

CONTINUING TO GROW

One of my resolutions this year is to be good to myself. I haven't been treating myself too well, lately. I've been worried about other people too much.  Basically, I'm turning into one of those "screw you all" types- just kidding! But seriously, in the past my resolutions have always been about a better economic system, better neighborhood awareness, etc. This time it really is about myself. You can't make things better in the world or in other people's lives if your life is all twisted. Hopefully, I'll change myself into a better person.  That way I'll have more to offer.

The main thing is being happy. I just want to be happy. I don't want to be angry or bitter because of a bad placing, or the way the industry is run, and politics and all. It turns you sideways after a while. Before you know it, you'll be that bitter old man- or bitter young man- who can't find a single second of joy in life. It takes a lot of energy to be so angry and hateful all the time. You can't be a better person if such negativity consumes all your time and energy. You need to turn that energy into making yourself a better person, because it ain't easy to change. That's why some people never move on. They don't have the energy to change their lives. They just keep going through the same vicious cycles. But you know what? Life can be taken away in a blink. You can wake up one day and have everything ripped away from you. That's why we have to make the most of the time we have now. 

I always put everything in perspective. The partying is always going to be there. There's always going to be a party, no matter what. When a guy breaks up with a girl, there's always going to be another girl. If you lose a job, there's always going to be another one. One door closes and another one opens. But a career? That's harder. Just try to make the best of it, that's my motto. So, I make the best of my career and this once-in-a-lifetime opportunity toward   greatness. My dreams are coming true!

 

CHECK THE NEW PRODUCTION

My new DVD is out. You can check it at my new website. It's not up yet, but as soon as it is, I'll drop the name for you. The DVD is out of control. I'm real happy with it. It's as hard as hard can be. In the meantime, you can buy the DVD at www.MuscleTime.com.

I want to give a shout out to my brother, Angel Martinez. Much love my Sherman's. He's doing hard time in Sing Sing. You have my support. You know I'd walk through fire for you.  

I want to give a final shout out to my bud Steve, who owns Pump Restaurants. They are the ultimate bodybuilder's dream place to get your feast on. They don't use oil or salt and the food is totally healthy and clean. His brother owns Eva's, which is another rocking joint. Check it out if you're in NYC. 

Your support means more than you'll ever know. Let's make 2005 better than ever for each and every one of us! It's time to seize the moment and if I can help motivate you in the right direction, I couldn't be any more proud. It's on, so let's get busy!

We'll talk more next month.