Tuesday, July 30, 2013

The Texas Method to Strength 5x5 2x5 1x5 3x5

The Texas Method is a 3 day full body strength building routine that consists of free weight compound exercises. You know the routine. Squats, Deadlifts, Bench Presses and Overhead Presses.  The typical split involves three days. One heavy, one recovery and one PR day.  



BASIC TEXAS METHOD




  • Monday: 5×5 Squats, 5x5 Bench, 1x5 Deadlifts
  • Wednesday: 2x5 light Squats, 3x5 Overhead Press, 3x12 Pull-ups
  • Friday: 1x5 Squats, 1x5 Bench, 5x3 Power Cleans




Monday, July 29, 2013

Notes from Brooks Kubrik Building Muscle Mass The Dinosaur Way Part 1 | 5x5 Strength Training

This is a tried and true mass building program in the 5x5 style.

The program consists of the major compound lifts. All lifts on a single day. Fullbody accept for advanced lifters who put up too much weight to complete a fullbody routine.

Exercises
  1. Standing Overhead Press (Barbell or Dumbbell)
  2. Squats (back or front)
  3. Incline Bench Press (Barbell or Dumbbell)
  4. Bent-Over Rows or Pullups or Lat Pulldowns
  5. Deadlift (regular, stiffleg or hex bar)
Much debate has been made about how to do 5x5 with warmups and Brooks offered a straight forward way to figure it out.

Beginner and Intermediate Lifters
2 warm up sets increasing weight and then 3 work sets.
Rest long enough to recover and be able to do the reps with maximum effort with perfect form.
Add 2.5lbs or 5lbs per side per week on lifts.

Heavy or Advanced Lifters
3 or 4 warm ups sets increasing weight and then 2 or 1 work sets.
Rest long enough to recover and be able to do the reps with maximum effort with perfect form.
Add 2.5lbs or 5lbs per side per week on lifts.

Split
3 times per week fullbody if you squat less than your bodyweight
2 times per week fullbody if you squat greater than your bodyweight

If you squat 150% or greater than your bodyweight then do not do fullbody but a split routine with the 5 exercises.

Length of Program
Follow this for a minimum of 3 to 4 weeks and a maximum of 3 months or until you cannot add small increments of weight.

Source:
SHR # 1237 ::Building Muscle Mass The Dinosaur Way Part 1

 

Friday, July 26, 2013

Sample #Vegan One Day Meal Plan for the #Bodybuilder



THE NO-MEAT MENU

THIS ONE-DAY VEGAN PLAN WILL HELP YOU BUILD MUSCLE AND BURN FAT
 
BREAKFAST
OATMEAL
1 cup oats (measured dry)
1/4 cup walnuts
1/4 cup raisins
8 oz soy milk

MID AFTERNOON SNACK
SHAKE
1 1/2 servings of Vega meal-replacement
powder
1 cup mixed berries (strawberries
and blueberries)

MIDMORNING SNACK
SHAKE
1 1/2 servings of Vega meal-replacement
powder
1 cup mixed berries
(strawberries and blueberries)
LUNCH
VEGETARIAN BURGERS
2 Boca Burgers with
lettuce, tomato, and onion
1 whole-grain pita
8 oz yam
DINNER
LENTIL STEW *
1 1/2 cups lentils (measured
cooked)
1 cup barley (measured
cooked)
2 cups broccoli
* See mensfitness.com/vegan
for a full recipe for this stew.

NIGHTTIME SNACK
PB&J SANDWICH
2 tbsp natural peanut butter
2 tbsp All Fruit Spread
2 slices whole-grain bread
8 oz rice milk
2 tbsp rice protein powder

TOTALS 3,560 calories
216 grams protein
510 grams carbs
73 grams fat

KILLER COMBINATIONS PUT THESE FOODS TOGETHER TO GET ALL THE ESSENTIAL AMINOS IN YOUR MEALS
Peanut butter and whole-grain bread
Tofu (with barley)
Hummus with whole-grain pita bread
Soy milk with oatmeal
Alvino, John
 
Source Citation (MLA 7th Edition)

Alvino, John. "Vegan bodybuilding: vegetarians (or wannabes), take heart! You can build muscle without eating meat." Men's Fitness Oct. 2008: 92+.

Wednesday, July 24, 2013

Lose 10 pounds in 21 days doing Jumping Jacks


 
 

Hybrid Diet - #Bodybuilding and #IntermittentFasting

3 days on the 6 - 8 bodybuilding meal plan.
1 day intermittent fasting.
Repeat

Source:
Experiments with Intermittent Fasting

Dr Squat's Guide to Protein Requirements


Fred Hatfield know as Dr. Squat has a neat little protein requirements guide on his site along with his Power Protein Plus.
 
ESTIMATE PROCEDURE FOR DETERMINING APPROXIMATE DAILY PROTEIN REQUIREMENTS
 
Formula:
Lean Bodyweight (in pounds) x Requirement Factor = Daily Protein Requirement (in grams)

Requirement Factors:
.5 - Sedentary, no sports or training
.6 - Jogger or light fitness training
.7 - Sports participation or moderate training 3X week
.8 - Moderate daily weight training or aerobic training
.9 - Heavy weight training daily
1.0 - Heavy weight training daily plus sports training,or "two-a day" training

 

Tuesday, July 23, 2013

Arnold's 6 Rules of Success | Break the #Rules Not the #Law | #ArnoldSchwarzenegger

1.  Trust Yourself

2.  Break the Rules, But Not the Law

3.  Don’t be Afraid to Fail

4.  Don’t Listen to Nay Sayers

5.  Work your Butt Off!

6.  Give Back

Source:
Arnold's 6 Rules of Success

iForce Conquer | The New Pre-Workout | 60 Servings for the Price of 30

WIN YOUR WAR!
Are you prepared?
Each of us has a score to settle. Whether it be a crusade against the iron, a never ending feud between you and your competition, or the daily struggle to constantly crush your own personal bests, there is no doubt that every person is caught up in an internal battle each and every day. The only question is if you are prepared enough to go to war, and WIN!
Train hard!
In order to be prepared for the worst, you have to train at your best. The only way to train at your best is to give your body the fuel it needs to power through even the most grueling workouts, day after day after day. Are you providing your body with everything it needs to succeed? The only way to succeed is by training with more intensity. By increasing the amount of intensity you put into your sport of choice, you are able to get more work accomplished in a smaller window of time. By training like this, your will be able grow faster, stronger, and leaner in less time than you’ve ever imagined. Nothing on the market can compare to Conquer™ when it comes to raw intensity. By flooding your body with key energy and adrenaline boosting compounds, Conquer™ will finally allow you to train like the warrior that you KNOW you are.
ADRENALINE FOR INSANE ENERGY!
When it comes to instantaneous energy, nothing hits your body as hard as adrenaline can. Adrenaline is quite literally the most potent stimulant our body produces, and by increasing this hormone, you will be able to train longer and harder* than ever before. Thanks to the inclusion of Acacia Rigidula, Conquer™ will have your adrenaline PUMPING through your veins, and giving you the power you need to push through any workout
Acacia Rigidula helps increase adrenaline levels thanks to its potent effects on our CNS (central nervous system). Adrenaline is so effective in fact, that a study[1] was performed to see how it affected peoples workouts when they used compounds similar to Acacia Rigidula (as they both directly increase adrenaline). The study found that by increasing adrenaline levels, users were able to experience significantly more energy during their exercise, as well as push longer than normal. This is due to the body’s response to adrenaline which increases endurance and subjective strength, meaning that the person does not feel like they are exerting as much effort despite higher performance.
Compete hard!
When you’ve trained at your best for weeks and months on end, there is only one thing left to do… compete. Your competition may not be against anyone but yourself, but every once in a while each of us must test ourselves to make sure we are worthy of the term “warrior”. Not everyone is cut out to be the best, but that doesn’t mean each of us can’t compete at OUR best. We must test our strength, endurance, and raw explosive power to make sure we are as formidable of an opponent as possible. By rapidly enhancing key cellular processes within our body, Conquer™ is capable of forcing your body to experience the most progress you have ever imagined. Overpower your opponent with more strength than you’ve ever felt. Outlast your opponent by pushing through the now meaningless term “fatigue”. Overcome your opponent by powering through even the most challenging obstacles.
CREATINE FOR PROFESSIONAL STRENGTH INCREASE:When it comes to clinically proven strength increasing ability, nothing compares to the raw power of Creatine Monohydrate. While countless studies can be cited to show just what Creatine Monohydrate is capable of, one stands out as the most pertinent to body composition and strength increased. This study[2] showed that after only 5 days of using Creatine Monohydrate, the men involved experienced an increase in their bodyweight and muscle mass, as well as incredible increases in their peak force production on the bench press.

Creatine is capable of increasing strength so quickly due to its ability to increase our body’s stores of phosphocreatine. By increasing our phosphocreatine, our body is able to release more energy for intense muscular contractions, which means immediate and INTENSE increases in strength.
AGMATINE SULFATE FOR INSANE ENDURANCE ENHANCEMENT: Outlasting your opponents is absolutely crucial to being victorious. Our body’s rely on a constant supply of oxygen to help fuel our muscles, and allow us to keep moving. Unfortunately, after just a short time exercising, oxygen levels can plummet which in turn make us fatigue quicker than we’d like to. Conquer™ combats this by providing your body with more oxygen for your entire workout. It does this by significantly increasing your Nitric Oxide. Nitric Oxide works as a vasodilator (vein expander) which in turn allows our veins to transport more energy giving oxygen to our hungry muscles.
Agmatine Sulfate works through a dual process in which it not only increases Nitric Oxide, but it also inhibits our Nitric Oxide Synthase Enzyme, which systematically seeks out Nitric Oxide and removes it from our body. This makes Agmatine Sulfate the ultimate Nitric Oxide booster ever available!
When Agmatine Sulfate dilates our veins, we not only get the benefit of enhanced endurance, but we also get an incredible pump. The pump is when our veins swell up and fill our muscles with more nutrients, oxygen, and blood than they’ve ever felt before. This “full and hard” sensation of our muscles is one of the most sought after feelings in the gym.
PHENYLETHYLAMINE, N-METHYL-B-METHYLPHENYLETHYLAMINE, R-BETA-METHYLPHENYLETHYLAMINE FOR INSANE MIND MUSCLE CONNECTION!
One of the most overlooked secrets to performing at our best is enhancing what is known as the “mind muscle connection”. This term refers to how “in the zone” we are, and as a result how well our muscles respond to the signals given to them by our brain. Anyone who has exercised before know that on certain days they just “aren’t feeling it”, and find that no matter how hard they try, their body just won’t perform the way they’re expecting it to. These days are over.
Increasing your mind muscle connection is as simple as getting your brain to “talk” to your muscles more effectively. This can be accomplished with a class of compounds known as Phenethylamines. These chemicals act as neuromodulators and neurotransmitters in our brains which in turn provide us with a significantly enhanced pathway for our brain to “talk” to our muscles, and give them the proper instructions.

When Phenethylamines increase the amount of energy in our brains, we experience something that is referred to “time dilation”. Time dilation is the perceived slowing of time, due to the increased speed of an object. When our brains work faster than normal, they are able to intake sensory information much quicker than usual, and as a result time around us tends to appear slower. This amazing phenomenon is what helps us get a huge leg up on the competition. Imagine how much easier it is to hit a baseball when a 90mph pitch feels like a 60mph pitch? Perhaps a better comparison for most weight lifters would be to think about how much easier it would be to perform a challenging lift if they had what seemed like more time to focus on each and every muscle contraction as it happened? Increasing your mind muscle connection will lead you to become a better athlete in very little time.
Conquer™ the competition!
If you’re ready to finally turn the tide, and WIN YOUR WAR, you have only one choice… to Conquer™ your combatants. While others may be training hard, you must train harder. When others bring their best to a competition, you have to bring more than you’ve ever thought possible. When you’ve trained harder and with more intensity than your opponents, you are ready to do the inevitable… Conquer™ anyone who stands in your way.
CONQUER SUPPLEMENT FACTS
Serving Size: 1 Scoop Servings Per Container: 60

Amount Per Serving
% Daily Value
Niacin
Vitamin B12 (As Methylcobalamin)
Potassium Phosphate
Sodium Phosphate
Magnesium Phosphate
Conquer™ Proprietary Blend:
12.5mg
125mcg

12.5mg
12.5mg
12.5mg
3,400mg
62%
2,083%
**
**
**
Nitric Oxide and Endurance Explosion Matrix
Creatinol-O-Phosphate (COP), Agmatine Sulfate, L-Norvaline
Intense Volumization and Strength Matrix
Creatine Monohydrate (99% Pure), L-Taurine
Energy & Adrenaline Release Matrix
Caffeine Anhydrous, Acacia Rigidula Extract (Highly Standardized for Phenylethylamine, N-Methyl-B-Methylphenylethylamine, R-Beta-Methylphenylethylamine), Green Tea Extract (Standardized for Theophylline), Citrus Aurantium Extract (Standardized for full spectrum Synephrine Alkaloids)

Monday, July 22, 2013

Beast Sports Creature #Creatine - Worth the money? | Time to go #beastmode.

 
When it comes to creatine, I always say, "save your money and buy creatine monohydrate". But I'm going to break my rule and buy Beast Sports Creature. Not because it's TMW approved but because I keep hearing over and over from the local gym guys that they love this stuff.  Bodybuilding.com reviewers have given it 9.2 out of 10 with 228 reviews and counting.
 
 

Below if from the manufacturers website.

The Creatine Behind Creature® Unleash the Beast.™
Creatine fuels intense weight training and endurance activities to push harder, go faster, and recover quicker. In the process, it stimulates lean muscle mass, acts as a support system to prevent against muscle breakdown, and aids in muscle recovery.

Creature® is a blend of five top quality types of creatine. Creapure® brand Creatine is imported from Germany utilizing a patented manufacturing process, Creatine MagnaPower® is made up of Creatine and Magnesium-bound to form Magnesium Creatine Chelate, Creatine AKG is Creatine combined with Alpha-Ketoglutaric Acid, and Creatine Anhydrous is Creatine with the water molecule removed.
The fifth ingredient is our newest addition—Crea-Trona®.This buffered form of creatine delivers 94% creatine to just 6% buffering agent. Alzchem, the German company which also manufactures Creapure®, produces this true molecularly-bonded compound. Combined with the other four complexes, Crea-Trona® helps Creature® truly outperform our competitors. Specifically-chosen, our ingredients’ purity levels are higher so they absorb into the body quicker. This prevents bloating and intestinal discomfort. As part of the reformulation, Creature® also includes Astragin® and Cinnulin® to assure maximum uptake directly to the muscle cells. Creature® is a core part of any training program.It keeps athletes of all types fit and strong.

"Creature® is designed to work with the entire Beast supplement lineup. This team of products is ready to help anybody who is serious about getting big, being strong, keeping fit and staying healthy."




Suggested Use
As a dietary supplement, take one scoop with 6-8 oz of water 30 minutes prior to workout and again 30 min. after workout. On non-workout days take one scoop with 6-8 oz of water in the morning and again in the evening.
Supplement Facts
Warnings
Check with a qualified healthcare professional before using this product or any dietary supplement, if you are under the age of 18 or if you have any known or suspected medical condition(s) and/or are taking any prescription or OTC medication(s). Keep out of reach of children. Do not use if seal is broken.

ANS Performance #BigMuscle Stack

Ritual Pre-Workout

The CORE SIX
Beta-Alanine: A non-essential amino acid, beta-alanine combines with the amino acid histidine to form carnosine. In muscle cells carnosine buffers against the hydronium ions and lactic acid which form during exercise and can lead to muscle fatigue. Supplementation with beta-alanine can improve strength, endurance and enhance recovery. Each scoop of RITUAL™ contains 1.6g of beta-alanine.

Citrulline: The 'pump' amino acid, L-Citrulline has been clinically researched to enhance nitric oxide levels better than arginine. Studies suggest that citrulline increases the rate of ATP synthesis during exercise and greater phosphocreatine recovery after exercise. Citrulline also reduces lactic acid and ammonia levels, which leads to better muscle performance and increased endurance.

Creapure®: The purest available Creatine monohydrate. Creatine is critical to the energy replenishment cycle of muscle. Regular use of creatine can enhance power, endurance and energy levels while exercising allowing you to train harder longer and amplify results.

Trimethylglycine: Also known as betaine anhydrous, this amino acid analogue helps reduce homocysteine levels in the body and stimulates production of creatine in muscle cells. TMG can act as a methyl donor and prevent dehydration of cells. As a supplement TMG can also amplify power output and training volume.

AgmaPure™: This patented form of 'green' agmatine sulfate is not chemically synthesized, rather derived by fermentation, making it the highest purity material available. Agmatine has several functions in the body including: amplifying nitric oxide production, stimulating the release of catecholamines, increasing GnRH levels and even potentially testosterone levels.

Xanthaurine: The active ingredient from Styphnolobium japonicum is an incredibly potent antioxidant. Its effects have been extensively studied for the promotion of enhanced endurance. Less known however is its powerful ability to amplify nitric oxide levels 300% acutely after ingestion, making it core to the 'pump' properties of RITUAL™.

The PERFORMANCE PROTOCOL

N-Acetyl-L-Tyrosine: the highly soluble form of the amino acid L-Tyrosine, and an important precursor in the production of epinephrine, dopamine and norepinephrine. These hormones contribute to elevated energy, mood and mental alertness.

DN1000™: This trademarked form of Dendrobium nobile extract is concentrated 1000%. Traditionally dendrobium is used for its antioxidant and immunomodulatory properties, and has been studied for its ability to enhance the body's response to disease.

Caffeine: Caffeine is a powerful mental stimulant. It combats fatigue and can promote increase alertness and energy levels.

PEA (Phenylethylamine): PEA is a monoamine alkaloid that can improved mood, mental acuity, energy and focus. Although relatively short-lived, when combined with and MAO inhibitor, the effects can be prolonged.

Hordenine: This stimulant doubles as a potent MAO inhibitor and promotes the extended effects of monoamine compoounds.

Higenamine (Norcoclaurine): Naturally occuring in plants like Nelumbo nucifera, higenamine (or norcoclaurine) is a powerful bioactive alkaloid that acts as a beta-adrenergic receptor agonist, and can trigger an elevated thermogenic and anabolic response.

AstraGin™: This patented combination of Astralagus and Panax notoginseng amplifies the absorption of amino acids and vitamins. This maximizes the impact of the full-dosed RITUAL™ formulation.

ANS Performance Dilate: Nitric Oxide Maximizer!

Amplifies plasma nitric oxide levels and increases muscle cell volume to give you rock-hard pumps that last!

  • Delivers Incredible Skin-Splitting Muscle Pumps
  • Maximizes Nitric Oxide Production
  • Enhances Plasma Volume & Maximizes Vasodilation
  • Increases Uptake of Critical Nutrients
  • Increases Vascularity
  • Prolongs Endurance for All Physical Activity
  • Enhances Muscle Cell Hydration & Size
  • Increases Sexual Performance

Real Science Behind Clinically Proven Muscle Pumps & Endurance

DILATE is undoubtedly the most advanced nitric oxide plasma and muscle volumizing supplement even developed. The marriage between cutting edge glycerin delivery technology and hardcore ingredient science is personified is every concentrated dose. DILATE will increase definition, muscle size, vascularity, strength and endurance to heights previously unattainable. Get ready for the biggest pump of your life!
DILATE enhances nitric oxide levels using 3 different mechanisms that effectively elevate nitric oxide (NO) both acutely as well as over many hours:
  1. DILATE increases plasma arginine levels with citrulline malate, leading to conversion via the NOS pathway to NO.
  2. DILATE generates a 300% nitric oxide increase with a human clinical dose of quercetin.
  3. DILATE utilizes the nitrate pathway with our potent beet root extract to generate nitric oxide.
However it doesn't stop there. DILATE fills the relaxed blood vessels with volumized plasma using the osmotic power of the glycerin delivery system. Water is pulled into the blood and muscle cells delivering an incomparable pump and vital nutrients along with it. Each 4 capsule dose of DILATE delivers 2 grams of glycerin!

Real Powerful Ingredients

Liquid Glycerin (pharmaceutical grade)
Acts an osmotic agent and pulls water into plasma and cells. Promotes muscle fullness and prevents dehydration at a cellular level, thereby enhancing cellular endurance and preventing fatigue. This is not the same ingredient as glycerol monostearate – where glycerin is bound to the fatty acid stearic acid – this is the ultra-pure, highly soluble form that also functions as a carrier of the remainder of the ingredient system partitioning the ingredients directly into plasma and muscle cells.

Citrulline Malate
This powerful ingredient provides multiple benefits. It improves both aerobic and anaerobic performance capacity by influencing lactic acid metabolism and reducing fatigue. Citrulline also increases plasma arginine levels more effectively than arginine itself – thereby providing the key substrate for nitric oxide generation via nitric oxide synthase (NOS).

Quercetin
A potent antioxidant, with numerous studies demonstrating improved athletic performance, endurance, VO2 max as well as rapid nitric oxide production; quercetin has been clinically validated to increase baseline nitric oxide levels by 300% with a 200mg dose within 30 minutes of administration.

Beta vulgaris extract
Our custom extract of beet root, delivers enhanced levels of naturally occurring nitrates. Beet root juice has been extensively studied for its endurance enhancing properties due to nitrate content, which converts to nitric oxide in the body.

Yohimbe bark extract
The alkaloids found in yohimbe bark can act as natural aphrodisiacs, improving mood and focus. But they also increase blood flow augmenting the effects of DILATE, at the same time as increasing energy production and potentially aiding fat loss.

Vinpocetine
A true blood vessel 'dilator', vinpocetine acts primarily in the brain, increasing blood flow, improving oxygen utilization and strengthening the mind-muscle connection while you work out.

Vitamin C
Vitamin C acts as a potent radical scavenging antioxidant, preventing nitrate tolerance. It also greatly enhances NOS activity, therefore increasing the rate of nitric oxide production.

B Vitamins
The B vitamins enhance the body's natural metabolism, cellular energy generation and DNA repair.

ANS Performance HIT: High Intensity Thermogenic!

Designed to help you burn fat and reveal razor-sharp definition!
  • Clinically Proven Weight-Loss Ingredients
  • Ignites Metabolism to Burn Fat Faster
  • Provides an Extreme Energy Boost
  • Intensifies Mental Focus
  • Concentrated 1-Cap HIT
  • Full 30-Day Supply

HIT – High Intensity Thermogenic is a product designed to deliver rapid results to those seeking weight loss, fat loss and increased energy and focus. HIT takes a unique approach to getting you shredded: (i) it kick starts your body's metabolic process of visceral and subcutaneous fat oxidation and (ii) supplies a proven combination of weight loss ingredients. HIT supplies a continual boost in energy and focus to help you exceed your goals of a ripped physique. HIT also acts as an incredible appetite suppressant – helping you kick the cravings and avoid snacking, which is a big pitfall of any diet plan.

The key ingredients in HIT were actually studied in 2 clinical trials. In one randomized, double blind, placebo controlled trial conducted over 12 weeks, test subjects using the primary ingredients in HIT lost an average of nearly 21 lbs, while reducing their body mass index (BMI) by 11%! This same synergistic blend of ingredients was demonstrated to elevate body temperature to enhance fat burning activity and test subjects even reported increased satiety.

Real Powerful Ingredients

Alchemilla vulgaris extract (Frauenmantle)
Alchemilla vulgaris has been used to treat obesity, gastrointestinal pain and inflammation. The extract contains several tannins reported to increase metabolic rate in cold environments and flavonoids reported to regulate digestive enzymes and have cardioprotective effects.

Olea europaea extract (Wild Olive)
Olive leaves can inhibit glucose absorption and possess hypoglycemic, hypotensive-diuretic and antioxidant properties; as a result olive leaves reduce fat load and circulatory fat levels.

Cuminum cyminum extract (Komijn)
Cumin improves glucose utilization, reduces raised blood sugar and promotes digestion by stimulating gastrointestinal mucosa and pancreatic digestive enzymes.

Mentha longifolia extract (Wild Mint)
Mint reduces appetite and improves digestion by relieving digestive symptoms such as pain, spasm, gas and dyspepsia. It relaxes the stomach and increases gastric emptying along with the passage of food through the digestive system.

L-Theanine
L-Theanineis a glutamic acid analog. Able to cross the blood-brain barrier, L-theanine has psychoactive properties; it's been shown to reduce mental and physical stress and improve cognition and mood in a synergistic manner with caffeine.

Coffea arabica extract (50% chlorogenic acids)
Dietary polyphenols, like chlorogenic acid found in Green Coffee extract, have biological effects in the small intestine that alter patterns of glucose uptake. Chlorogenic acid has been shown to inhibit glucose-6-phosphate (Glc-6-Pase) activity. Glc-6-Pase is an enzyme that has a key role in regulating glucose metabolism.

Hordenine
Hordenine has been known as a central nervous stimulant that helps to aid in the effects of weight loss. It assists in the release of fat cells for energy and helps the process of slowing down food digestion, which in turn can make you feel fuller longer.

Evodia rutaecarpa extract (Std. to Evodiamine)
This herbal extract is a remarkable stimulant that has demonstrated positive energy and diuretic characteristics. It has the unique ability to significantly elevate the production of body heat and increase resting core temperature.This thermogenic effect can lead to an increase in the calories and fat that gets burned for energy.

Schizandra Chinesis
Traditional Chinese Medicine has long used Schizandra to treat stress-induced lack of energy and nervous exhaustion. That means it may help you feel better, calmer and more in control as you manage your weight.

Caffeine
Caffeine is a central nervous system and metabolic stimulant used to reduce physical fatigue, restore mental alertness, provide clearer flow of thought and increased focus.

Vitamin C
An antioxidant essential to humans, Vitamin C acts as an enzyme co-factor in the biosynthesis of carnitine (essential for the transport of fatty acids into mitochondria for ATP generation) and norepinephrine.

B Vitamins
Water-soluble vitamins that are known to play critical roles in the metabolism of fats and carbohydrates. They support cellular metabolism and energy production, as well as a healthy nervous system.

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

Friday, July 19, 2013

7-Day Meal Plan for the 200lb #Bodybuilder

Monday

MEAL 1 (7-7:45 A.M.)

* Black coffee (optional)

* 1/2 scoop whey protein

MEAL 2 (8 A.M.)

* 4 egg whites + 2 whole eggs

* 1 slice low-fat cheese

* 1 cup oatmeal

MEAL 3 (10:30 A.M.)

* 2 scoops whey protein

* 1 sweet potato sprinkled with Butter Buds and Splenda

* 1 oz. mixed nuts

MEAL 4 (1 P.M.)

* 8 oz. grilled chicken breast

* 1 medium sweet potato

* 1 cup chopped broccoli

MEAL 5 (4 P.M.)

* 1/2 can white tuna in water

* 2 sliced whole-wheat bread

* 1/2 avocado

MEAL 6 - PREWORKOUT (5:30 P.M.)

* 1 scoop whey protein

* 1 large apple

MEAL 7 - POSTWORKOUT (6:30-6:45 P.M.)

* 2 scoops whey protein

* 32 oz. sports drink

MEAL 8 (7:30 P.M.)

* 8 oz. chicken breast

* 1 cup medium-grain brown rice

* 2 cups mixed green salad

* 2 Tbsp. olive oil/vinegar dressing

MEAL 9(10 P.M.)

* 8 oz. low-fat cottage cheese

TOTALS: 2,942 calories, 321 g protein, 286 g carbs, 56 g fat

Tuesday

MEAL 1 (7-7:45 A.M.)

* Black coffee (optional)

* 1/2 scoop whey protein

MEAL 2 (8 A.M.)

* 4 egg whites +2 whole eggs

* 1 slice low-fat cheese

* 1 whole-wheat English muffin

* 1 Tbsp. peanut butter

MEAL 3 (10:30 A.M.)

* 2 scoops whey protein

* 1 cup oatmeal

MEAL 4 (1 P.M.)

* 8 oz. 95% lean ground beef

* 2 slices whole-wheat bread

* 1 cup chopped cauliflower

MEAL 5 (4 P.M.)

* 8 oz. low-fat cottage cheese

* 6 whole-wheat crackers

* 1/2 avocado

MEAL 6 - PREWORKOUT (5:30 P.M.)

* 1 scoop whey protein

* 1 medium banana

MEAL 7 - POSTWORKOUT (6:30-6:45 P.M.)

* 2 scoops whey protein

* 3 slices white bread

* 2 Tbsp. jelly

MEAL 8 (7:30 P.M.)

* 9 oz. farmed Atlantic salmon

* 1 medium sweet potato

* 1 cup sliced zucchini

MEAL 9 (10 P.M.)

* 2 scoops casein protein

TOTALS: 3,171 calories, 324 g protein, 254 g carbs, 90 g fat

Wednesday (very low-carb)

MEAL 1 (7-7:45 A.M.)

* Black coffee (optional)

* 1/2 scoop whey protein

MEAL 2 (8 A.M.)

* 4 egg white + 4 whole eggs

* 1 slice low-fat cheese

MEAL 3 (10:30 A.M.)

* 2 scoops whey protein

MEAL 4 (1 P.M.)

* 1/2 can white tuna in water

* 8 oz. low-fat cottage cheese

MEAL 5 (3:30 P.M.)

* 8 oz. chicken breast

MEAL 6 - PREWORKOUT (5:30 P.M.)

* 2 scoops whey protein

MEAL 7 -POSTWORKOUT (6:30-6:45 P.M.)

* 2 scoops whey protein

* 1 medium bagel

MEAL 8 (7:30 P.M.)

* 8 oz. top sirloin

MEAL 9 (10 P.M.)

* 1 scoop casein protein

* 1 Tbsp. peanut butter

TOTALS: 2,316 calories, 356 g protein, 81 g carbs, 56 g fat

Thursday (very low-carb)

MEAL 1 (7-7:45 A.M.)

* Black coffee (optional)

* 1/2 scoop whey protein

MEAL 2 (8 A.M.)

* 4 egg whites + 4 whole eggs

* 1 slice low-fat cheese

MEAL 3 (10:30 A.M.)

* 2 scoops whey protein

MEAL 4 (1 P.M.)

* 1/2 can white tuna in water

* 8 oz. low-fat cottage cheese

MEAL 5 (3:30 P.M.)

* 8 oz. 95% lean ground beef

* 1 Tbsp. peanut butter

MEAL 6 - PREWORKOUT (5:30 P.M.)

* 2 scoops whey protein

MEAL 7 - POSTWORKOUT (6:30-5:45 P.M.)

* 2 scoops whey protein

* 3 slices white bread

* 2 Tbsp. jelly

MEAL 8 (7:30 P.M.)

* 9 oz. trout

MEAL 9 (10 P.M.)

* 1 scoop casein protein

TOTALS: 2,486 calories, 352 g protein, 91 g carbs, 72 g fat

Friday

MEAL 1 (7-7:45 A.M.)

* Black coffee (optional)

* 1/2 scoop whey protein

MEAL 2 (8 A.M.)

* 4 egg whites +2 whole eggs

* 1 slice low-fat cheese

* 1 cup oatmeal

MEAL 3 (10:30 A.M.)

* 2 scoops whey protein

* 1 whole-wheat English muffin

* 1 Tbsp. peanut butter

MEAL 4 (1 P.M.)

* 8 oz. chicken breast

* 1 medium sweet potato

* 2 cups mixed green salad

* 2 Tbsp. olive oil/vinegar dressing

MEAL 5 (4 P.M.)

* 4 oz. deli turkey breast

* 2 slices whole-wheat bread

* 1/2 avocado

MEAL 6 - PREWORKOUT (5:30 P.M.)

* 1 scoop whey protein

* 1 cup canned mixed fruit (light syrup)

MEAL 7 - POSTWORKOUT (6:30-6:45 P.M.)

* 2 scoops whey protein

* 32 oz. sports drink

MEAL 8 (7:30 P.M.)

* 9 oz. sole or flounder

* 1 cup black beans

* 1 can green beans

MEAL 9 (10 P.M.)

* 8 oz. low-fat cottage cheese

* 2 Tbsp. salsa

TOTALS: 3,045 calories, 336 g protein, 300 g carbs, 54 g fat

Saturday

MEAL 1 (7-7:45 A.M.)

* Black coffee (optional)

* 1/2 scoop whey protein

MEAL 2 (8 A.M.)

* 4 egg whites + 2 whole eggs

* 1 slice low-fat cheese

* 1 whole-wheat English muffin

* 1 Tbsp. peanut butter

MEAL 3 (10:30 A.M.)

* 2 scoops whey protein

* 1 cup oatmeal

MEAL 4 (1 P.M.)

* 1 can white tuna in water

* 2 slices whole-wheat bread

* 1 medium celery stalk

MEAL 5 (4 P.M.)

* 1 scoop whey protein

* 8 oz. plain low-fat yogurt

MEAL 6 (6 P.M.)

* 1 scoop whey protein

* 1 medium banana

MEAL 7 (8 P.M.)

* 9 oz. salmon

*1 medium sweet potato

* 1 cup Brussels sprouts

MEAL 8 (10 P.M.)

* 1 scoop casein protein


TOTALS: 2,224 calories, 261 g protein, 162 g carbs, 58 g fat

Sunday

MEAL 1 (8 A.M.)

* Black coffee (optional)

* 4 egg whites + 2 whole eggs

* 1 slice low-fat cheese

* 2 slices whole-wheat toast

MEAL 2 (10:30 A.M.)

* 2 scoops whey protein

* 1 medium banana

* 1 Tbsp. peanut butter

MEAL 3 (1 P.M.)

* 6 oz. turkey breast

* 1 cup cooked soba noodles

* 1 cup broccoli

MEAL 4 (4 P.M.)

* 1 can sardines in oil, drained

* 6 whole-wheat crackers

MEAL 5 (6 P.M.)

* 1 scoop whey protein

* 1 large orange

MEAL 6 (8 P.M.)

* 8 oz. flank steak

* 1/2 cup kidney beans

* 1 cup cubed eggplant

MEAL 7 (10 P.M.)

* 1 scoop casein protein

TOTALS: 2,406 calories, 272 g protein, 170 g carbs, 69 g fat

NOTE: MIX ALL PROTEIN POWDERS ACCORDING TO DIRECTIONS ON LABEL.

Source Citation (MLA 7th Edition)

"Fat-Burning meal plan." Joe Weider's Muscle & Fitness Jan. 2011: S1+.

Thursday, July 18, 2013

The Original High Protein Low Carbohydrate Diet by William Banting

William Banting in one year went from 202 lbs to 152 lbs following a low-carbohydrate diet after years of trying various methods to obtain health.

Banting's Diet Prior to 1862

BREAKFAST: Bread and milk, or a pint of tea with plenty of milk and sugar, buttered toast.
DINNER: meat, beer, much bread (of which he had always been fond) and pastry.
TEA: a meal similar to breakfast.
SUPPER: generally a fruit tart or bread and milk.

Harvey's Diet Plan

BREAKFAST: 4-5 ounces beef, mutton, kidneys, broiled fish, bacon or cold meat of any kind except pork,1 a large cup of tea (without milk or sugar), a little biscuit or one ounce of dry toast.
DINNER: 5-6 ounces of any fish except salmon, any meat except pork, any vegetable except potato, one ounce of dry toast, fruit of any pudding,2 any kind of poultry or game, and 2-3 glasses of good claret, sherry or Madeira (champagne, port, beer were forbidden).
TEA: 2-3 ounces fruit, a rusk or two and a cup of tea without milk or sugar.
SUPPER: 3-4 ounces of meat or fish, similar to dinner, with a glass or two of claret.
NIGHTCAP:Tumbler of grog: gin, whisky or brandy (without sugar) or a glass or two of claret or sherry.
1. Pork was not allowed as it was thought then that it contained starch.
2. Banting was not allowed the pastry.

Sources:
William Banting Father of the Low-Carbohydrate Diet

Letter on corpulence, addressed to the public ... Reprinted from the 3d London ed. With a review of the work from Blackwood's magazine, and an article on corpulency & leanness from Harper's Weekly (1865)

Low-carbohydrate diet From Wikipedia, the free encyclopedia



http://www.mikemahler.com/cmd.php?Clk=5223689

How to Calculate the Cost of Protein Per Serving/Gram


Wednesday, July 17, 2013

FoodScience of Vermont | Can give your #smoothie a #superfood #supercharge. Take a look at the ingredients.



Superior Greens™ is a combination of nutrient rich vegetables, fruits, herbs, herbal extracts, Chlorella, Soy Lecithin, Royal Jelly, Bee Pollen, enzymes and probiotic cultures designed to support your bodys ability to cleanse, detoxify and rejuvenate.*


Suggested Use:As a dietary supplement, mix 1 heaping scoop (11.88 g) daily in 8 oz. of cold water or juice.
Supplement Facts
Serving Size 11.88 g (1 heaping scoop)
Servings Per Container 30
Amount per Serving % Daily Value
Calories 50 Calories from Fat 10
Total Fat 1g 2% †
Total Carbohydrates 9g 3% †
Sugars 2g * Fiber*** 4g 16% †
Protein 2g 4% †
Vitamin A 927 IU 20%**
Vitamin C 40 mg 67%**
Calcium 26 mg 3%**
Iron 2.1 mg 12%**
Sodium 35 mg 1%**
Proprietary Superfood Blend 5,540 mg *
Containing: Sunflower Lecithin Powder, Spirulina, Barley Grass
Powder, Carrot Powder, Chlorella-Cracked Cell Powder,
Wheat Grass Powder, Alfalfa (Medicago sativa) Herb Powder,
Beet Juice Powder, Cauliflower Powder, Flax Seed Meal,
Parsley (Petroseilnum crispum) Juice Powder, Spinich Leaf
Powder, Broccoli Powder, Horsetail (Equisetum arvense)
Rush, Oat Beta Glucan, Rosemary (Rosmarinus officinalis)
Leaf Powder, Elutherococcus senticosus Root Powder, Aloe
Vera (Aloe barbadensis) Leaf Powder, Licorice (glycyrrhiza
glabra) Root Powder.
Soluble Fiber (Fibersol-2™ brand digestion resistant
maltodextrin) 2,000 mg *
Proprietary Fruit Blend 1,200 mg *
Containing: Red Raspberry Powder, Apple Pectin, Acerola
Berry Juice Powder, Rose Hips (Rosa canina) Powder, Citrus
Bioflavonoids, Blueberry Powder, Cranberry Juice Powder
Proprietary Digestive Blend 660 mg *
containing Bromelain, Papain
FOS (Fructooligosaccharides) 500 mg *
Red Grape Seed Extract 300 mg *
Non-Dairy Probiotic Culture 200 mg *
Royal Jelly Powder 150 mg *
Bee Pollen Powder 100 mg *
Bilberry (vaccinium myrtillus L.) Fruit Extract 80 mg *
Milk Thistle (Silybum marianum) Extract 60 mg *
DMG HCL 50 mg *
Grape (Vitis vinifera) Seed Extract 50 mg *
Green Tea (Camellia sinensis) Extract 50 mg *
Stevia Leaf Extract 35 mg *
*Daily Value not established.
†Percent Daily Value are based on a 2,000 Calorie diet. Your daily values may be higher or
lower depending on your calorie needs.
Other ingredients: natural apple flavor, cinnamon powder.
Contains: Wheat.
**Product contains natural sources of Vitamin A, Vitamin C, Calcium, Iron and Sodium.
***Fibersol-2™ fiber content is tested using AOAC method #2001.03
Superior Oranges™ is a delicious energy drink mix to support endurance and cognitive function.* Green Coffee Bean extract provides natural caffeic and chlorogenic acids to support energy levels without the negative effects associated with caffeinated beverages. DMG, Taurine, Inositol and White Panax Ginseng further enhance this fast-acting formula. Superior Oranges™ is a smart and delicious way to start your morning.

Suggested Use:As a dietary supplement, mix 1 rounded scoop (10 g) in 6-8 oz of cold water or juice, 1 to 2 times daily.
Supplement Facts
Serving Size 10 g (1 Rounded Scoop)
Servings Per Container: 30
Amount per Serving % Daily Value
Calories 40 Calories from Fat <1
Total Fat <0.5 g <1% †
Total Carbohydrates 8 g 3% †
Sugars 4 g *
Fiber*** 2 g 8% †
Protein 1 g 2% †
Iron 0.16 mg 1%**
Sodium 14.3 mg <1%**
Riboflavin 12 mg 706%
Vitamin C (Ascorbic Acid) 200 mg 333%
Proprietary Fruit Blend 3850 mg *
containing Oranges, Peaches, Nectarines, Tangerines,
Cantaloupe, Pineapple, Clementines, Papaya, Apricot,
Mango, Kumquat, Persimmons
Soluble Fiber (Fibersol-2™ brand) 1,500 mg *
Proprietary Vegetable Blend 1400 mg *
containing Carrots, Yams, Pumpkin, Butternut Squash,
Rutabaga
Propritary Energy Blend 800 mg *
containing Taurine, Inositol, DMG HCl, and White Panax
Ginseng
Green Coffee Bean Extract 450 mg *
CoEnzyme Q10 15 mg *
Stevia Leaf Extract 35 mg *
*Daily Value not established.
†Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower
depending on your calorie needs.
Other ingredients: natural orange and vanilla flavors, banana powder, citric acid.
**Product contains natural sources of Iron and Sodium.
***Fibersol-2™ fiber content is tested using AOAC method #2001.03

Superior Purples™ provides some of Nature’s most protective foods are darkly colored fruits & vegetables because they are rich in antioxidants such as phenols, anthocyanins, ellagic acid, proanthocyanidins, bioflavonoids and Vitamin C, which provide a variety of health benefits.* Also included are anti-aging nutrients: Alpha GPC, L-Carnosine, and Folic Acid to supports mental energy, focus and clarity.*

Suggested Use:As a dietary supplement, mix 1 rounded scoop (10.95 g), daily, in 6-8 oz. of cold water or juice.
Supplement Facts
Serving Size 10.95 g (1 rounded Scoop)
Servings Per Container 30
Amount per Serving % Daily Value
Calories 40 Calories from Fat 1
Total Fat 0.5 g 1% †
Total Carbohydrates 9 g 3% †
Sugars 4 g *
Fiber*** 3 g 12% †
Protein 1 g 2% †
Vitamin A 31 IU 1%**
Vitamin C 2.95 mg 5%**
Folic Acid 400 mcg 100%
Calcium 14 mg 1%**
Iron 0.687 mg 4%**
Sodium 50 mg 2%**
Proprietary Fruit Powder Blend 4900 mg *
containing Blueberry, Blackberry, Black Cherries, Black
Raspberries, Black Currants, Plums, Elderberries, Bilberries,
Figs, and Raisins
Soluble Fiber (Fibersol-2™ brand) 2000 mg *
Proprietary Vegetable Powder Blend 1250 mg
containing Eggplant, Purple Carrots, Purple Cabbage, and Beets *
Acai Fruit Powder 400 mg *
Camu camu Fruit Powder 300 mg *
Mangosteen (Garcinia mangostana) Fruit Rind Extract 300 mg *
Goji (Wolfberry / Lycium barbarum) Berry powder 200 mg *
Proprietary �Brain Blend� 100 mg
containing Phosphatidylserine, Inositol, L-Carnosine and
Alpha GPC *
P40p™ Pomegranate Extract 40 mg *
Stevia Leaf Extract 35 mg *
*Daily Value not established.
†Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower
depending on your calorie needs.
Other ingredients: raspberry, strawberry, cherry, vanilla, and spearmint flavors, banana powder,
citric acid.
Contains: Soy.
**Product contains natural sources of Vitamin A, Vitamin C, Calcium, Iron and Sodium.
***Fibersol-2 fiber content is tested using AOAC method #2001.03
Superior Reds™ contains nutrient rich berries, fruits and potent plant extracts in combination with DMG HCl, Acetyl L-Carnitine, Phosphatidylserine, Resveratrol, Lycopene and Lutein. It helps to support optimal liver, immune, neurological, cardiovascular and eye functions.* This delicious fruity powder is a convenient way to boost your energy and support the body in attaining optimal health.* Each serving contains a minimum of 3000 ORAC units and 2 grams of fiber for digestive tract support. Vegetarian.

Suggested Use:As a dietary supplement, mix 1 rounded (10.77 g) scoop in 4 to 8 oz of cold water or juice, 1-2 times daily.
Supplement Facts
Servings Size 10.77g (1 Rounded Scoop)
Servings Per Container: 30
Amount per Serving % Daily Value
Calories 40 Calories from Fat 1
Total Fat <1 g <1% †
Total Carbohydrates 9 g 3% †
Sugars 3 g *
Fiber*** 2 g 8% †
Protein 1 g 2% †
Vitamin A 31.89 IU 1%**
Vitamin C 3.9 mg 7%**
Calcium 7 mg 1%**
Iron 0.6 mg 3%**
Sodium 25.6 mg 1%**
Proprietary Blend 950 mg *
Containing: Carrot Powder and Flax Seed
Proprietary Fruit Powder Blend 5.85 g *
Containing: Strawberries, Cherries, Red Raspberries,
Acerola, Pomegranates, Cranberries, Blackberries,
Blueberries, Papayas, Plums, Apple Pectin, Peaches,
Pears, Mangos, Watermelon, Red Currants, Nectarines,
Blood Oranges.
Soluble Fiber (Fibersol-2™ brand digestion resistant
maltodextrin) 2,000 mg *
ORAC Blend 500 mg *
A proprietary blend of Green Tea Extract, Grape Seed
Extract, Apple, Blueberry, Broccoli, Cranberry, Kale,
Orange, Prune, Raspberry, Spinach, and Strawberry.
Arabinogalactan Larch Tree (Larix laricina) Extract 200 mg *
Proprietary Blend 370 mg *
Containing: Soy Lecithin, Inositol Choline and
Phosphatidylserine
DMG HCl 100 mg *
Proprietary Blend 80 mg *
Containing: L-Glutathione and Acetyl-L-Carnitine
Stevia Leaf Extract 50 mg *
Polygonum cuspidatum Root Extract 40 mg *
Bilberry (Vaccinium myrtillus L.) Extract 40 mg *
Grape Seed (Vitis vinifera) Extract 30 mg *
Milk Thistle Extract 20 mg *
Proprietary Blend 10 mg *
Containing: Lycopene, Lutein and Astaxanthin
*Daily Value not established.
†Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower
depending on your calorie needs.
Other ingredients: natural pineapple, strawberry, banana and raspberry powders.
Contains: Soy.
**Product contains natural sources of Vitamin A, Vitamin C, Calcium, Iron and Sodium.
***Fibersol-2fiber content is tested using AOAC method #2001.03.