Make your own free website on Tripod.com
Health & Fitness

We are Don n Jenee Lirette and National Level Bodybuilders with many titles to our credit. We are from Houma, Louisiana and have been involved in fitness for over 10 years and competing for 8. Both have full time jobs and a 7 year old daughter who is also a top Gymnast. So it is possible to maintain a healthy lifestyle and training schedule with a busy lifestyle. Having a great support structure is essential in any quest. We have always supported each other 110% and that has propelled us to the top in our chosen sport. We know each other better than anyone and that in turn keeps us improving both physically and mentally. Having a spouse as a best friend and training partner has always been our biggest asset.

Diet is by far the most important part of any sound fitness program. There are no magic programs, just plain ole common sense and a little work and dedication. We will continue to improve this page with training and nutrition tips that we have learned along the way.

DIET: Protein is by far the main building blocks of any nutrition program. One should be consuming as a minimum, One gram of protein per pound of lean bodyweight. Great sources are Chicken, Beef, Fish, Eggs, or any lean meat source.

Carbohydrates, Primarily used as fuel for muscles but on the downside, you may also put on extra fat by consuming more carbs than your body requires. Great sources are Potatos, Pasta, Rice, Vegetables, Breads, etc. It is best to keep the simple sugars to a minimun but by all means have that dessert but in moderation.

Fat, no this is not your enemy, you need fat to help maintain certain body functions as well as to keep your body burning fat, taking in fat will help in the process. Unsaturated Fat is what you are looking for when it comes to finding the fat you need. Great sources are Nuts, Peanut butter, etc.



Exercise & Supplements

Chest: Flat benchpress, Incline benchpress, Flat dumbbell presses, Incline dumbbell presses, cable crossovers, dumbbell flies.

Back: Pullups ( both in front and behind the neck), Bentover rows ( with bar or dumbbells), Seated Rows ( Close and wide grip) , Hyper extentions.

Delts: Front raises, Front barbell or dumbbell presses, Side lateral raises, behind the neck barbell or dumbbell presses, Rear lateral raises. For traps; Dumbbell or Barbell shrugs.

Biceps: Barbell or Dumbbell curls, Preacher curls, Hammer curls, experiment with different angles.

Triceps: Pushdowns, One-arm overhead extentions, Rear extention kickbacks, Lying extentions ( Nose breakers) Again try the exercises from many different angles for best development.

Quads: Leg extentions, Squats, Leg Presses, Lunges, Hack Squats, Front Squats.

Hamstrings:Lying Leg curls, Standing Leg curls, Stiff leg deadlifts.

Calves: Standing raises, Seated raises, Donkey raises, Leg Press Calf extentions.

Abs: Hanging leg raises ( Lower abs) Crunches, Weighted crunches with high pulley ( upper and mid abs).

These are the basic exercises which should be modified to fit your training regiment and equipment you may have available. Vary your reps and sets to get the most out of your program, ( why waste time in the gym). Adjust the angles of your exercises to get the full effect and "Feel" of the muscle working. There are numerous machines that are very useful, if you find one that works for you, by all means use it.



These are the basic exercises which should be modified to fit your training regiment and equipment you may have available. Vary your reps and sets to get the most out of your program, ( why waste time in the gym). Adjust the angles of your exercises to get the full effect and "Feel" of the muscle working. There are numerous machines that are very useful, if you find one that works for you, by all means use it.



SUPPLEMENTS:
This is one of the most controversial issues dealing with sports and fitness. Supplements are just that, a supplement for food. There is no magic formula or mixture that will take the place of a good sound program rich in high quality food. Food supplements such as the PROMAX by Sportpharma is a great way to get high quality protein in your diet when you are unable to sit down to a meal.

CREATINE MONOHYDRATE: Yes we use it and yes it does work to some degree. It does not build muscle but allows your muscles to hold more water thus handling a greater workload transforming into larger muscles. You still must feed your body all the protein it needs to repair itself and grow. Remember to add Creatine to a high glucose drink for better absorption.

MULTIVITAMINS: I advise everyone to take at least one or two a day depending on your level of training. I don't think you will find anyone who eats a perfect meal every few hours rich in every essential Vitamin and mineral, so taking a supplement is a great way to cover all your bases. I also take in extra Vitamin C to aid in repair process.

There are literally thousands of products that promise to promote gains, most are a blend of Amino Acids. Sure they aid in growth, but you can get all you need from a chicken breast or a protein powder at a considerable less cost. Stick with the basics as consistency is the true key to any goal whether it is Bodybuilding, Education, or what ever endeavor you choose to pursue.