rsfitnessnutrition rsfitnessnutrition

54 posts   837 followers   68 followings

Rick Struthers  💍 Kirsten Jarvis Online services⬇️ Competition Prep Training & Nutrition Coaching Sign up to the members section of the site for $5.99NZD per month

Before putting butter in your coffee(yes it’s a thing), you may want to consider these points. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
One could argue that putting butter or coconut oil in their coffee could be comparable to drinking a sugary sports drink as saturated fat and carbohydrates are both non-essential nutrients. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
However the maximum rate of ATP resynthesis from fat is about 0.40 mol of ATP per minute, while glycogen(stored carbohydrate) breakdown can provide 1.0-2.0 mol per minute. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Muscle contraction and therefore all exercise is dependent on the breakdown of high amounts of ATP into free energy. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Then there is the thermic effect of food(TEF), this means how many calories are used processing and storing macronutrients. Fat has the lowest TEF of all the macronutrients. 20-30% of the protein calories you eat are lost in this processing, 6-8% for carbs, and only 0-3% for fat. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Therefore fat has the least impact on “boosting” your metabolism. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Unlike other dairy products which have shown either a neutral or beneficial effect on blood lipids, butter has shown to have adverse effects, this may be due to the lack of milk fat globule membrane. If you’re not overdoing the butter, you’ll most likely be fine though. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
You’d also most likely be replacing a nutritious balanced meal of protein,carbs, fats, vitamins and minerals plus fibre with 300+ calories solely from saturated fat.

Want to know more about training methods and what does and doesn’t work? Sign up to

My goal is to have no neck 🦒❌

Photo on the left shows the cable at a right angle to my forearm, this maximises tension when the tricep is almost fully lengthened.
The photo on the right shows the cable at a right angle to my forearm when my tricep is fully shortened, producing maximum tension in that position.
If your goal is to maximise hypertrophy, make sure your workouts are thought out well and you progress over time.
More in depth information about topics like this on my website.

My client and friend Jayesh after his INBA show in August last year. He is what I would consider a high responder to training. @jayesh.gorhekar.5

Those forced eccentrics 😉

“Abdominals and thighs”

The traps can be split up into 3 parts, upper, middle and lower. The upper portion elevates the scapula(shoulder blades), and can be trained doing shrug movements, the middle which retracts the scapula can be trained with rowing exercises(think about pinching a pencil between your shoulder blades) and the lower which depresses the scapula gets worked in pulldown type exercises. There are more functions of the traps but are not really important for bodybuilding purposes.

Check out my website(link in bio)
Sign up today for online training and nutrition coaching, or join the members section of the site for $5.99 per month!
Thanks @victoriarosevisuals for an awesome time filming and the end product!

Throwback Tuesday? to my first show in 2014(I’m the dude in the middle).

Hey guys, I’m excited to announce I’ve finally got a website up and running. -
Sign up for $5.99 per month and get access to the members section of the site which is full of videos and articles about nutrition, training, supplementation and instructional exercise videos. -
You also get access to a question and answer section, where I will answer any queries you may have. -
We also have the coaching services and one-off meal plans up ready to go. -
Link is in Bio

Genetics -
These graphs show individual results of people participating in resistance training(RET) studies, as you can see there are a lot that got similar results however there are some outliers at both ends of the spectrum. While the high responders gained a lot more muscle than the average responders, some of the extreme low responders actually lost muscle.
Here’s a quote from one of those studies:
“Many exogenous factors may influence RET-induced hypertrophy including manipulation of exercise volume [7], intensity [8] and adequate macronutrient availability [9] all of which interact with an individual's genotype to determine muscle growth.”
You may be one of the people that isn’t the most genetically gifted and could replicate your favourite athletes routine (from magazines or instagram), however you won’t get the same results.
Nonetheless with smart training and or good coaching you can still make great progress. You just have to be a bit more meticulous with your approach. Be consistent with training, nutrition and rest and you can get good results but don’t expect to be the next Phil Heath. -
Thus just because someone has a well developed physique does not necessarily mean they know how to get others similar results, they may just be a high responder.

Most Popular Instagram Hashtags