Thursday, November 27, 2014

SuppVersity - Nutrition and Exercise Science for Everyone: SuppVersity Science Round-Up Seconds: All About DH...

SuppVersity - Nutrition and Exercise Science for Everyone: SuppVersity Science Round-Up Seconds: All About DH...: A lack of libido appears - if at all - treatable w/ DHEA only in peri-menopausal women (Maggi. 2013; Pucchino. 2013); there are however a ...
  • men and women with hyperthyroidism - the increased thyroid activity "burns" through all adrenal hormones, so that backup (of both DHEA and cortisol) can become necessary (Agbaht. 2013)
  • patients on glucocorticoids (e.g. for inflammatory or immune
    diseases) - cortisol and synthetic glucocorticoids suppress DHEA
    production - it's thus logical that backfilling the missing hormones can
    help
  • people on severe chronic stress - the military, for example
    has conducted a handful of interesting studies; two of the most recent
    studies were conducted by Taylor et al. (2012) and Taylor (2013) - the
    researchers report neuroprotective and anabolic effects with 50mg/day
    (classroom phase) and 75mg/day (training in the field), respectively
  • people using non-aromatizing steroids - DHEA can provide a precursor for a baseline estrogen level even on suppressive non-aromatizing drugs (listen to the show for more details)
  • patients suffering from lupus erythematosus ["syndrome like" =
    very unspecific autoimmune disease usually with sever joint pain and
    arthritis, ca. 5 mio people world-wide suffer; every year 100,000 new
    cases in the US / constantly increasing (Buvat. 2003); honestly I
    suspect this leaves more cortisol to get the inflammation under control,
    but hey what do I know; usually women, often African American or
    latino] proven benefit from 200mg/day
  • women with diminished ovarian reserve - while the latest
    review says the evidence was not there, I consider the results of a
    study by Gleicher (2009), alone, worth giving it a try: The researchers
    observed a restoration of the rate of miscarriages to normal levels in
    the 73 cases they evaluated – that’s a reduction of -51% risk of having a
    miscarriage and direct effect on the occurrence of genetic disorders
    like "Trisomy 21" [= down syndrome] in women with diminished
    ovarian reserve (Gleicher. 2010) - still: don't even think about messing
    with your hormones, when you are healthy and wand to become pregnant!

Wednesday, November 26, 2014

AST Sports Science Maximum Overload Training Principles - Sample Leg Day

  1. 4-6 reps per set. Increase weight if you exceed 6 reps.
  2. Train each body part once weekly.
  3. Use compound movement exercises.
  4. Low volume. 2 - 3 sets per exercise.
  5. Take 1 week off after every 8-10 weeks of training.
  6. Warm-up efficiently without inducing fatigue.
  7. Keep cardio short and intense (16-20 minutes in duration).
  8. If you perform cardio and weight training in the same session, do cardio after weights and not before.


For details sign up free at AST Sports Science for the Max-OT program



Sample Leg Day Workout
Calves:
Calf Raises off Leg Press (One foot at a time)
3 sets
6-8 reps (After warm-up)
Seated Calf Raises
2 sets
6-8 reps
Legs:
Squats
5 sets
4-6 reps (After warm-up)
Stiff Leg Deadlifts
2 sets
4-6 reps



















Monday, November 24, 2014

SuppVersity - Nutrition and Exercise Science for Everyone: Training for Size & Strength - Does the Rest Matte...

SuppVersity - Nutrition and Exercise Science for Everyone: Training for Size & Strength - Does the Rest Matte...: Image 1: If you want to build Arnold-esque arms you better not sit around too long in-between your sets. "Short rest periods to bur...



Week 2 Weight Loss on Garcinia Cambogia another 4 pounds for a total of 8 - Round 2 of the Pure Garcinia Cambogia Weight Loss Experiment

I'm down a total of 8 pounds so far this time. It feels different to me this time. Last time I used Citrimax formula that gave me a total of 4,500 mg of Garcinia at 60% HCA. This time I am using a 3,000 mg formula and take a 99 mg Potassium capsule alongside the Garcinia. I am doing this because the Garcinia product I am taking does not contain a mineral that enhances the absorption.  


 
11/10/14 - 228 pounds (starting weight)
11/17/14 - 224 pounds
11/24/14 - 220 pounds

www.tigerfitness.com/Betancourt-Nutrition-Garcinia-Cambogia-Extract-p/7320021.htm&Click=61298

The below list of benefits reported:

        Inhibits production of fat.

Increases serotonin levels resulting in less carbohydrate cravings.

        Appetite suppression.

        Cortisol management.

        Increase in lean muscle mass.

        Decrease in fat mass.

        Decreased total cholesterol.

        Increase HDL cholesterol.

Positive influence on leptin resistance and insulin resistance.

Effect on body is supposed to work up to 2 hours after a meal.


Monday, November 17, 2014

Week 1 Weight Loss on Garcinia Cambogia was 4 pounds - Round 2 of the Pure Garcinia Cambogia Weight Loss Supplement Experiment

I'm doing it again. Last time I lost 16 pounds in 6 weeks. I am now back up to 228 pounds. Not too bad. I go 5 pounds in just water weight. Since that experiment I've taken betaine and berberine and did not have any success like that of garcinia cambogia. I am not going to vary the dosage like last time. I am just going to stick with 2 capsules 3 times per day for a total of 3,000 mg at 60% HCA.

11/10/14 - 228 pounds
11/17/14 - 224 pounds

www.tigerfitness.com/Betancourt-Nutrition-Garcinia-Cambogia-Extract-p/7320021.htm&Click=61298

The below list of benefits reported:

        Inhibits production of fat.

Increases serotonin levels resulting in less carbohydrate cravings.

        Appetite suppression.

        Cortisol management.

        Increase in lean muscle mass.

        Decrease in fat mass.

        Decreased total cholesterol.

        Increase HDL cholesterol.

Positive influence on leptin resistance and insulin resistance.

Effect on body is supposed to work up to 2 hours after a meal.

Thursday, November 13, 2014

Eight highly effective testosterone boosting tips by Mike Mahler

Eight highly effective testosterone boosting tips

By Mike Mahler 


#1: Increase healthy fat intake 


Following a low-fat diet is a very effective method to destroy testosterone production. Healthy sources of dietary fat provide the building blocks to support optimal testosterone production. At least 30% of overall dietary intake should be derived from healthy fats such as: olive oil, coconut oil, coconut butter, nuts, seeds etc. Some do even better with higher intakes of fat such as myself so don’t buy into the long standing myth that intake of dietary fat is unhealthy.

One study actually showed how effective both olive oil and coconut oil are for converting cholesterol into testosterone. Some Doctor’s even theorize that high cholesterol levels are a desperate attempt for the body to produce more testosterone. Thus, perhaps if you take in more healthy fats, you will convert more cholesterol into testosterone and improve cholesterol levels as well.

#2: Get deep sleep every night 


It is hardly a mystery that deep sleep every night is critical for optimal health so it should not be surprising that it is essential for adequate testosterone production as well. Yet, few value the importance of sleep and rather waste time watching four hours of TV every night. Even worse, many waste even more time on facebook, twitter, and message boards arguing with people that they will never meet in person.

Have you ever noticed how much different people are in real life than their online avatars? The internet is a breeding ground for estrogen dominant cowards that would never have the stones to say half the things they say online but I digress.

It is time to avail yourself of virtual living and allocate more time to deep sleep so you can improve real world living.

Try reading for an hour before bedtime to unwind and get into a relaxed state. Meditation is also invaluable for working out anxieties from the day to mitigate tossing and turning all night. Magnesium before bedtime is also a natural muscle relaxant that not only supports deep sleep, but increases testosterone levels as well. Try 200-300mg before bedtime or even better use magnesium oil for superior absorption. Check out Aggressive Strength Recovery Oil

#3: Make sure you have adequate intake of vitamins and minerals. 


There are many vitamins and minerals that are important for optimal testosterone production. At the forefront are: vitamin A, vitamin D, B-vitamins, zinc, magnesium, and selenium. A good diet and multivitamin (Garden of life and Life extension make great ones) will cover many of the bases. However, you will likely need to add additional supplementation for Vitamin D, B vitamins, zinc, and magnesium.


Optimal intake: 
Vitamin D3: 2500-5000iu
Vitamin A: 5000iu
Zinc: 30-50mg (zinc citrate, zinc aspartate)
B Vitamins 1-2 B-100 tabs
Magnesium 300-400mg (magnesium citrate, magnesium aspartate magnesium oil)
Selenium: 200mcg

#4 Avoid high sugar consumption 


High sugar consumption is at the root cause of many ailments including low testosterone levels. When you over consume sugar which is very easy to do, you spike insulin levels which drives all the glucose out of your bloodstream. The extreme low blood sugar state will provoke you to eat even more sugar and the insidious cycle never ends.

The excess sugar intake will increased stored body fat faster than anything else. The more body fat you have, the higher the level of aromatase enzymes, and the greater the conversion of testosterone into estrogen.

High sugar intake also increases levels of stress hormones which further inhibit optimal testosterone production.

Make no mistake about it, sugar is highly addictive and is a very difficult habit to break. Nevertheless, it is worth the trouble as it is one on the most important things you can do for overall health and natural testosterone production.

My friend Dr. Peter Rouse has his clients take a tablespoon of coconut oil in between meals to reduce sugar cravings. Supplementation with 5 http can also be useful for mitigating sugar cravings at 100-200mg daily.

#5 Lift heavy weights with a focus on compound exercises 


Engaging in a weight training program focused on compound exercises such as: deadlifts, squats, weighted dips, overhead presses, kettlebell swings, bent over rows, weighted pull-ups etc  will go a long way to increase both testosterone and growth hormone. The key is not too overdo it which will derail all of the benefits by increasing stress hormones and inflammation.

Don’t waste time on isolation exercises such as: curls, lateral raises, and leg extensions. Focus on compound exercises (especially squats and deadlifts) and get the workouts done in forty-five minutes and get on with your life. Check out: The Aggressive Strength Solution For Size And Strength!

#6 Stop being a chump! 


Far too many men live life like total chumps instead of living life aggressively! (Check out Live Life Aggressively) Take charge of your life and stop being a pinball at the mercy of others and circumstances. If you have a job you hate, develop a plan to pursue a passion. If you’re in a draining relationship, then get the hell out of it! Life is too short to be miserable. Stop looking at obstacles as barriers and instead see them as opportunties to live life fully and reach a higher potential.
Why would you expect to have optimal testosterone production when you’re not remotely excited about your life? Take it from me, when you have great people in your life and love what you do for a living it goes a long way to improve testosterone levels.

Of course, it is hard to make all the required tough decisions and follow up with the intense action when you have the testosterone levels of a tadpole. Many will find that when you improve your fitness and health with training and nutrition the benefits will permeate into others of your life so start there.

#7 Avoid alcohol and especially beer 

If you have low testosterone levels, you’re not doing yourself any favors by drinking too much alcohol. Alcohol increases the conversion of testosterone into estrogen and perhaps this is why many guys get overly emotional after several drinks. Even worse is beer which is loaded with hops which is highly estrogenic. Maybe this is why so many beer drinkers have bitch tits and look six months pregnant.

I wouldn’t worry about a few drinks per week, but if you’re having a few drinks per night, don’t be surprised that you have low testosterone levels and stubborn bodyfat.

#8 Take supplements to support testosterone production 

Most supplements  touted as testosterone boosters are worthless such as tribulus and horny goat weed. Tribulus has never been shown in any study in men to increase testosterone. Yet a few studies show that it doesn’t increase testosterone at all.

Some supplements have been shown to be somewhat efficacious such as Tongkat Ali, Fenugreek, and D Aspartic Acid. However, none of these are my top pics.

The best supplements for increasing testosterone are: bulbine natalensis, mucuna pruriens, stinging nettle root, and scots pine pollen. Bulbine helps signal the testes to produce more testosterne and also converts cholesterol into testosterone. Mucuna supports levels of lutenizing hormone which is a signaling hormone that the brain uses to communicate with the testes to intiate more testosterone production. Mucuna also increases the neurotransmitter dopamine which in turn supports mood, energy, and growth hormone production. Stinging nettle root helps unbind testosterone from sex hormone binding globulin to make it more bioavailable. It also supports liver, prostate, and kidney health. Finally, scots pine pollen contains androgens to increase testosterone levels.

Many of these herbs are in my Aggressive Strength Testosterone Booster. Yes I have a vested interest in this recommendation and thus I am no doubt biased. However, that does not mean my testosterone booster is not effective. Obviously it is in my best interest to sell a supplement that actually works and Aggressive Strength definitely works for most users as I only have a 2% non responder rate. Just look at the endless testimonials for more support and decide for yourself. Check out Aggressive Strength Testosterone Booster Feedback









Monday, November 10, 2014

Starting Round 2 of the Pure Garcinia Cambogia Weight Loss Supplement Experiment - Day 1 is 11/10/14 weight in at 228 lbs / 103 kg

I'm doing it again. Last time I lost 16 pounds in 6 weeks. I am now back up to 228 pounds. Not too bad. I go 5 pounds in just water weight. Since that experiment I've taken betaine and berberine and did not have any success like that of garcinia cambogia. I am not going to vary the dosage like last time. I am just going to stick with 2 capsules 3 times per day for a total of 3,000 mg at 60% HCA.

11/10/14 - 228 pounds
www.tigerfitness.com/Betancourt-Nutrition-Garcinia-Cambogia-Extract-p/7320021.htm&Click=61298

The below list of benefits reported:

        Inhibits production of fat.

Increases serotonin levels resulting in less carbohydrate cravings.

        Appetite suppression.

        Cortisol management.

        Increase in lean muscle mass.

        Decrease in fat mass.

        Decreased total cholesterol.

        Increase HDL cholesterol.

Positive influence on leptin resistance and insulin resistance.

Effect on body is supposed to work up to 2 hours after a meal.

Information from the previous post

How to take:

        Potassium and/or calcium increases absorption.

Take 1,500-3,000mg per day. Maximum short-term up to 6,000mg

        Look for a minimum 50% HCA

Take 30 to 60 minutes before eating or it will bind to the meal and will not work.



I decided that it is time for an experiment. Yep, jumping on the Dr. Oz Garcinia Cambogia bandwagon. I am starting with Citrimax form. Two capsules contain 1,500 mg at 50% hydroxycitric acid (HCA).

I am taking 2 capsules 30 minutes to 1 hour before each of my main meals for a total of 4,500 mg per day.

Taking 2 breakfast, 2 lunch, 2 dinner.

SuppVersity - Nutrition and Exercise Science for Everyone: Nutrigenomics - "Let Food be Thy Medicine and Medi...

SuppVersity - Nutrition and Exercise Science for Everyone: Nutrigenomics - "Let Food be Thy Medicine and Medi...: Researchers working in the field of nutrigenomics prioritize berries over pills and individuality over "one-size-fits-it-all approach...



Mahler's Aggressive Strength - MikeMahler.com

Friday, November 7, 2014

Santa if you are listening. All I want for Christmas is my Powder City list.

I found a new cool site for bulk powders. I have a fondness for bulk powders in that you get the biggest bang for your buck and you can take efficacious doses.

No under dosing here. Thanks to Powder City.

Some of the things I have tried and others I want to try.

My favorites are Theanine, Mucuna Pruriens, Ashwaganda, 5-HTP, Pycnogenol, Betaine, D-Ribose, Longjack, Horny Goat Weed and Citrulline Malate.

L-Theanine Powder  $     1.85
Alpha-GPC 50%  $     6.15
Mucuna Pruriens Extract 98% L-DOPA  $     3.23
CDP Choline Powder  $   14.85
Ashwagandha Extract Bulk Powder (2.5% Withanolides)  $     6.83
5-HTP (5-Hydroxytryptophan)  $     5.53
Tianeptine Powder Sodium  $     9.88
Pine Bark Extract (Pycnogenol)  $   11.25
Magnesium L-Threonate  $     9.85
Trimethylglycine (TMG, Betaine Anhydrous)  $     2.92
D-Ribose Powder  $     9.45
Longjack 200:1 Root Extract (Tongkat Ali)  $     4.89
Icariins 40% Horny Goat Weed  $     6.08
Resveratrol Supplement 99% (Trans-Resveratrol)  $     7.55
Beta Ecdysterone 95%  $     8.31
L-Citrulline Malate 2:1  $     4.73
Agmatine Sulphate Powder  $     5.69
L-Ornithine HCL  $   11.96
Magnesium Glycinate 20%  $     4.93
Broccoli Extract Powder (Sulforaphane)  $     4.65
Total:  $ 140.58

Mahler's Aggressive Strength - MikeMahler.com