Tag Archives: supplements

Feature Friday: Jerdani Kraja

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Jerdani 1

First name: Jerdani
Last name: Kraja
City: San Diego
State: CA
Age: 21
Height: 5’10”
Weight: 180lbs
Profession: Fitness Model and Revlabs Athelete Manager

Follow Him:
Instagram: @jerdanikraja

Are you signed to any agencies or do you do promotions for any companies?
Revlabs (https://www.revlabs.com/)

When did you start working out?:
I started working out freshman year of high school when I was 14 years old.

Jerdani 2

How many days a week do you work out?:
I usually work out 6 days a week.

How long is your average workout?:
About 2 hours.

Favorite muscles to exercise:
Biceps and Triceps

Least favorite muscles to exercise:
Chest, its boring to me.

When did you start competing?:
I started competing when I was 19 years old, while being active in the military.

Jerdani 3


Do you have a coach to help you prepare for your competitions?:
I don’t have a coach to help me prepare.

Do you have any fitness goals? If so, what are they?:
There is a pro show in November, but my ultimate goal is to be one day competing at Mr. Olympia.

Do you have any fitness inspirations? If so, who are they?:
I have two. Gregg Plitt is someone who I have looked up to for a while now. My other inspiration is also my best friend, owner, and mentor. He is the president RevLabs, Joshua Nussbaum.

What supplements do you take or recommend?:
For my pre workout I take RevLabs Endorev. It’s like crack, and I need a tough pre workout. For my protein shakes, I use RevLabs protein and testosterone booster. It makes me feel great and brings my workouts and results to the next level. I also take any BCAAs or glutamine.

Jerdani 4

Can you give a brief overview of your diet?:
I try to eat 6 meals a day, spaced 3 hours apart. I also have 2 shakes a day.

Do you have any workouts that you specifically like, that you believe are very affective?:
I believe in super setting and drop setting everything I do.

Do you have any tips for people who are trying to reach their fitness goals?:
It takes time… be patient. Consistency is key.




Do you have any other things you would like to say?(Comments, suggestions, etc)?:
I love people and helping, so feel free to hit me up for anything.

Did you like this week’s Feature Friday, Jerdani Kraja? Would you or someone you know like to be featured? Contact me at corestrengthalec@gmail.com for questions, comments, or ideas for other topics.

Feature Friday: Eric Turner

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Eric 1
First name: Eric
Last name: Turner
City: Houston
State: Texas (Originally from Herriman, UT)
Age: 32
Height: 6’1″
Weight: 208
Profession: Personal Trainer

Follow Him:
Twitter: @erictastic
Instagram: erictastic

When did you start working out?:
When I was 21.

Eric 2

How many days a week do you work out?:
I do weights 5 days a week and I do cardio 6 days a week.

How long is your average workout?:
Usually 90 min

Favorite muscles to exercise:
Legs

Least favorite muscles to exercise:
Legs. lol

Eric 3

Do you have any fitness goals? If so, what are they?:
I’m constantly trying to better myself and my symmetry, and I’m currently competing for my IFBB Pro Card.

Do you have any fitness inspirations? If so, who are they?:
Jaco De Bruyn

What supplements do you take or recommend?:
I think people misunderstand what supplements are for. They are intended to supplement any areas that your diet is lacking. I tend to only take supplements when I’m dieting down so that I still get the nutients that I’m lacking.

Eric 4

Can you give a brief overview of your diet?:
It’s constantly changing, so that I won’t plateau. It generally consists of around 45-50% of kilocalories from carbs, 30-35% of kcal from proteins, and 15-20% of kcal from fats.

Do you have any workouts that you specifically like, that you believe are very affective?:
You can’t have a good physique if you focus too much on one thing. Variety is the spice of life when it comes to me working out. I have lately been obsessed with lateral raise drop sets though.

Do you have any tips for people who are trying to reach their fitness goals?:
Keep with it. Consistency is the magic ingredient!

Do you have any other things you would like to say?(Comments, suggestions, etc)?:
I get a lot of questions from people who have all sorts of strange ideas of things they’ve heard… I think the biggest misnomer that people have is that low carb is always the way to go. If you’re looking to build muscle, you can’t pack on muscle without eating carbs, and cutting them out actually makes gaining muscle pretty difficult.

Men Need Zinc!

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fit man

I was confused at first as to why men needed higher amounts of zinc than women. I honestly didn’t even really know what Zinc did for your body. Here is what I found:

HOW MUCH DO WE NEED:
The recommended amount of Zinc for the average male is 11mg per day and the recommended amount of Zinc for the average non-pregnant or breast-feeding female is 8mg per day. Males need more Zinc than females not only because they generally have larger bodies, but a sexual active male also looses zinc through ejaculations.

WHY DO WE NEED IT:
Again, I knew that Zinc was important, but I had no idea why we needed it. After researching I realized that Zinc is actually quite crucial for your health and well-being! Zinc is found in almost every cell in your body. It helps activate the enzymes that improve your metabolism, fight off infection, improve the strength and complexion of your skin, and play an important part in reproduction. If you do not have enough Zinc in your diet, you may experience fatigue, hair loss, diarrhea, and many other unfortunate symptoms.

steak

WHERE CAN WE GET IT:
As I said in an earlier post, most nutritionists suggest getting your nutrients from food rather than supplements. Zinc can be found in many foods such as oysters, red meats, fortified cereals, peanuts, some seeds, dark chocolate, and many other foods. If you believe you are not getting enough Zinc in your diet, consider taking a zinc supplement to try and reach the 11mg per day.

HOW MUCH IS TOO MUCH:
Be careful!!! Zinc is one of those nutrients that you can overdose on! It is suggested to have no more than 40mg of Zinc a day. If you end up going over the 40mg recommendation, many side effects can occur. Some side effects include headache, dizziness, and loss of muscle coordination, nausea, loss of appetite. Too much Zinc also can lead to anemia because zinc interferes with the absorption of iron and copper.

Do you think you are getting enough Zinc in your diet? Do you take a Multivitamin or Zinc Supplement? Do you have any other questions for me? Contact me at Corestrengthalec@gmail.com!

Vitamins for Women

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Healthy Woman
Sorry guys, this post is specifically for the women who read my blog. The next one will be for you.

Obviously men and women are physically different and have different needs, especially when it comes to the amount of vitamins and nutrients they require. Because men, in general, have larger bodies they usually need more of certain nutrients than women. This got me questioning, which nutrients do nutritionist believe are the most vital for women to have?

After doing some research, it appeared that nutritionists almost always recommended getting your nutrition from foods rather than supplements; however, they do highly recommend certain supplements for people who may not be getting all of their proper nutrients through their diets. For non-pregnant women, there seems to be two nutrients that nutritionists frequently suggest supplementing into a diet if you are not getting enough with the food you are eating.

IRON:
Women who experience menstrual bleeding frequently do not have enough iron in their diets, especially those of which who are dieting and consume less than 2,000 calories a day. Because of this, Anemia is fairly common in women. Anemia is a condition that occurs when there is not enough healthy red blood cells or hemoglobin in your blood. Due to the blood loss during a woman’s menstrual cycle and the lack of iron in a woman’s diet, a woman with iron-deficient anemia does not have enough iron to produce enough hemoglobin to transport oxygen to the body’s organs. This will cause fatigue, shortness of breath, dizziness and multiple other symptoms. You can get Iron from red meat, eggs, fortified cereals and numerous other sources; however if your diet does not allow for the recommended amount of iron (18mg a day) a supplement may be the answer.

Milk and bones

CALCIUM:
Women are more prone to a condition called osteoporosis, a thinning of the bones which can cause a lot of pain and weak, easy-to-break bones in later years of life. Calcium is highly recommended for women to help prevent this issue. It is recommended that a woman should have 1000mg of calcium a day. To get this amount a woman would have to drink four 8-ounce glasses of nonfat skim milk a day. Of course someone can get his/her calcium in many other foods such as dairy products, spinach, and even fish; however, to have the recommended amount of calcium every day is not easy.

Did you like today’s topic? Do you currently take any supplements? Do you have any other questions or concerns? Contact me at corestrengthalec@gmail.com