Saturday, November 30, 2013

Protein Booster Stack

Yes, you can get more out of your protein. And here's the stack that bumps up protein synthesis and muscle recovery.

A carbohydrate source. Shoot for 20 grams. Dextrose, Waxy Maize, Table Sugar, White Bread, Maltodextrin, Gummie Bears, Fruit Juice. You choose.

Leucine 3 - 4 grams

Glutamine 3 - 5 grams

Taurine 1 - 3 grams

Alanine 500 mg - 1 gram

Glycine 500 mg - 1 gram

Lysine 500 mg - 1 gram

Start slow on amounts below glutamine. The other amino acids in higher doses may cause some loose stools.

I can just feel your muscle growing.

 The Amino Acid Profile of Human Muscle Tissue

Muscle College with Dr. Layne Norton & Dr. Jake Wilson! What exactly is PROTEIN SYNTHESIS?! - Leucine: The Anabolic Trigger!

Leucine: Build Muscle With This Anabolic Amino Acid

BCAAs: The Many Benefits Of Branched Chain Amino Acid Supplements

Optimal protein intake to maximize muscle protein synthesis - Biolayne

Beginner Kettlebell Workshop DVD 
Collision Course Kettlebell Training And Beyond  

Friday, November 29, 2013

Labrada EFA Lean: Omega-3, Omega-6, and Omega-9 in the healthful ratio of 2:1:1, but also CLA and GLA.

You would have to use at least 5 products to get what EFA Lean Gold provides in one convenient bottle. Instead of providing you with only a token amount of essential fatty acids (EFAs) as some companies do or providing you with a whole bottle of mostly one fatty acid as many flaxseed oil products do, EFA Lean Gold from Labrada provides you with not only optimal quantities of all three fatty acid groups = Omega-3, Omega-6, and Omega-9 in the healthful ratio of 2:1:1, but also CLA and GLA.

EFA Lean Gold Includes:
Omega-3, 6, & 9 essential fatty acids - vital for hemoglobin production, cell membrane mechanisms, cell division, oxygen transfer in cells, cardiovascular health, recovery from fatigue, growth, motor coordination, sustaining metabolic rate, immune function, supple tissues, smooth skin, cholesterol metabolism, hormone metabolism, and muscle tissue repair. 1,2 Conjugated Linoleic Acid to promote lean muscle while burning fat. In a recent, peer-reviewed, published study, subjects lost an average of 4 lbs of body fat while simultaneously gaining 3 lbs of lean muscle tissue in just 90 days. Subjects consumed the exact type and amount of CLA in just two servings of EFA Lean.3
Gamma Linoleic Acid (GLA) - for its many beneficial effects in supporting the immune system.4 From a fat loss perspective, GLA is vital in supporting the production of two strong fat burning hormones...growth hormone and the body's primary calorie burning hormone, thyroid hormone.
Vitamin E - as a natural preservative and antioxidant.
  • Reduce Body Fat
  • Increase Muscle Tone
  • 180 Easy-to-use Softgel Caps
  • Contains Tonalin CLA

  1. Erasmus, Udo, Fats that Heal Fats that Kill, 2d ed., Alive Books, Burnaby BC Canada, 1994, p.43-54.
  2. Haas, Elson M., Staying Healthy with Nutrition: The Complete Guide to Diet & Nutritional Medicine, Celestial Arts Publishing, Berkeley, CA., 1992, p.65-72.
  3. Blankson H., et. al., "Conjugated Linoleic Acid Reduces Body Fat Mass in Overweight and Obese Humans," Journal of Nutrition, Vol.130, No.12, 2000, p.2943-2948.
  4. Furse R.K., et. al., "Oral Administration of Gamma Linoleic Acid, an Unsaturated Fatty Acid with..., Modulates Interleukin-1beta Production by Human Monocytes," Journal of Clinical Immunology, Vol.22, No.2, 2002, p.83-91.

Best Exercises for One-Arm/Unilateral Training

Feel free to substitute Kettlebells for Dumbbells.


• Incline Dumbbell Press
• Decline Dumbbell Press
• Cable Flye (flat, incline, decline)
• Cable Crossover


• Front Raise (dumbbell or cable)
• Cable Lateral Raise
• Bent-Over Lateral
• Raise (dumbbell or cable)
• Dumbbell Upright Row


• Kickback (dumbbell or cable)
• Cable Pressdown (D-handle or rope)
• Lying Dumbbell Extension


• Seated Cable Row
• Straight-Arm Pulldown


• Dumbbell Curl (seated, incline, standing)
• High-Pulley Cable Curl


• Step-Up
• Dumbbell or Barbell Lunge
• Leg Curl (standing, seated, lying)
• Stiff-Legged Dumbbell Deadlift

Note to Self:

Forget the past.
Don’t worry about the future.
Focus on the present.



Overhead Press at Strength Camp Clinic by Elliott Hulse

Elliott Hulse's Lean Hybrid Muscle Reloaded - Build Muscle & Burn Fat

Mahler's Aggressive Strength -

Thursday, November 28, 2013

Muscle Quotes

“Accept the physique that the training gives you.”

Coach Wade Johnson
“The worst laid plan executed today is better than the best laid plan executed too late.” 
 Dr. Layne Norton
 "Sets lasting longer than 20 to 30 seconds substantially increase metabolic stress"
Brad Schoenfeld, M.S., C.S.C.S.

"If you want to look like a movie star you have to start training like a bodybuilder"
Carl Lenore for SuperHumanRadio SHR 1320

"Training intensity is like sunbathing--you can only train to the extent your body can recuperate. Training too hard without recuperation is like getting a third-degree sunburn!"

 Mike Mentzer


Get All of the Essential Fatty Acids (EFAs) in Universal Nutrition Animal Omega

Animal Omega
  • Bodybuilders and strength athletes, both offseason and precontest.
  • Those looking to shed bodyfat.
  • Those looking to promote healthy hormone levels.*
  • Those seeking to support cardiovascular health.*
  • Bodybuilders looking to support overall health.*
Use Animal Omega as you would your regular essential fatty acid (EFA) supplement. If this is your first time, take Animal Omega with a meal and you're good to go. Use a pack or two daily, as you need it. Generally, a single pack will do fine for most. Elite athletes can consider doubling up the serving.
Animal Omega can be taken year round, without cycling off. Like Animal Pak, Animal Flex and Animal Nitro, Omega is designed as a core or “foundational supplement”. As such, Omega stacks well with the rest of the foundational Animal supplements as well as with cycled products Stak and Animal M-Stak. A great cutting stack would be Animal Pak, Animal Cuts and Animal Omega.
Essential. What is essential is core or critical. What is essential is needed day in and day out, it is useful at regular intervals, and it is integral to optimal performance. What is essential is foundational. The weights are essential, your desire is essential, the right food is essential. Beyond that, Animal has brought you the foundational products, the year round supplements deemed necessary to your consistent growth and progress… Those that don't need to be cycled. Products like Pak, Flex, Nitro and Pump. To this essential category we now welcome Animal Omega, "The Essential EFA Stack". Animal Omega is the ultimate in essential fatty acid supplementation.
If you're looking to pack on lean muscle mass, add on quality size, or even cut down, ya gotta first take a look at your diet. No matter what your goals are, your quest for the ultimate physique begins and ends with the diet. In other words, the foods you eat. Tailoring the right meals will yield the right results in the gym. Food... Yeah, when you get down to the basics, it's quite simple-- to pack on mass, ya gotta take in more quality calories throughout the day. And vice versa, to cut down, ya gotta consume fewer calories, but also from quality sources. And of course keep up the lifting and cardio. Building a solid physique doesn't just stop once you leave the gym, it essentially begins and ends with your diet and nutrition which is a 24/7 job.
When it comes to diets, for the most part, most opt for a low fat, moderate protein, moderate carbohydrate approach. "Trimming the fat" was seen as an integral part of living a healthy lifestyle and shedding the pounds. This is the old school approach, and one put forth by many champions. This was seen in the throughout the 80s and 90s with the rise of low-fat foods coming onto the market and getting heavily promoted in the news. But as years went on, obesity became more of an epidemic and caused the folks in the nutrition industry to look into it. People weren't eating fat much anymore, so what the heck? They shouldn't be getting fat. Right? Wrong.
Recently it was found that low fat diets weren't all they were cracked up to be. A major study found, contradicting what had once been promoted as one of the cornerstones of a healthy lifestyle. Plus low fat diets so often translated to lowered levels of the hormones most critical to strength and muscle growth-obviously a huge disadvantage to serious iron athletes.
Long story short, this science just further solidified what a number of nutritionists and doctors have been promoting for years-that there is an important role for fats in the diet and they shouldn't be shoved to the background, but instead brought into the limelight. In other words, "fats" in general aren't the problem. It's certain fats which create the issues. Other fats are, on the contrary, important. Over the years, researchers have found that there are numerous health benefits of certain fats, the essential fatty acids. In other words, it shouldn't be about trimming all the fats from the diet. Cutting back on saturated and trans fats, yeah. But you should actually start using or upping the intake of EFAs, on the other hand.
EFAs are those necessary fats that we as humans are unable to synthesize in our bodies and must be obtained from either diet or supplementation. Just like essential amino acids (EAAs as found in Animal Nitro), and other essential micronutrients such as vitamins and minerals, we need optimum amounts in order for the body to function properly, let alone to make gains in lean mass. Getting the proper EFAs isn't always easy, especially when they are hard to obtain with a typical diet. A typical diet consists of an overabundance of fats from plant sources (think of common cooking oils) usually overloaded with omega 6 compounds, as they are the easiest and most economical to get your hands on. Now don't get me wrong. Omega 6s are important, as they are EFAs too. But it's not just the types of fats. It's also the ratios. More on that later.
Animal Nitro Quote
EFAs are clinically suggested to exert positive effects in many areas, including supporting balanced insulin levels, thermogenesis, anabolism, hormone synthesis, prostaglandin function, immune function, repair of cellular membranes, enabling cells to obtain optimum nutrition and more.* For the bodybuilder, EFAs are vital for promoting metabolism, hormone production, cardiovascular health, peak performance, reducing exercise soreness and maximizing fat burning.* It's a wonder why they are so overlooked and underutilized by the population.
For supplementation purposes there are only 2 types of fats that are needed; Omega 3's (n-3) and Omega 6's (n-6). Omega 9 is necessary, yet not essential because it can be made by the body in modest amounts. The reason why the body can't make an n-3 or n-6 fatty acid is that human metabolism can't add a double bond to a fatty acid that is more than 9 carbons away from the delta end (water soluble end). This is also the reason why the body can't convert an n-3 fatty acid to an n-6 fatty acid. Yeah, it sounds like science mumbo jumbo, but is important to see from a chemistry perspective why it's so hard to obtain the right EFAs from the diet.
This is where a supplement like Animal Omega comes into play. Sure, it ain't fancy. No cool bells and whistles here, just the basics. It's not going to "pack on 10 lb in a week" but long-term, it'll get ya to where ya want to be. EFAs are needed, not just any old EFAs, but the right kinds and the right amounts. That's what Animal Omega is all about. Omega is the most complete EFA product on the market. It contains the right fats that bodybuilders require. It's a full spectrum, molecularly distilled EFA supplement, each pack containing a precise and pre-dosed ratio of n-3 to n-6. It is packed with sources of Omega 3 oils extracted from various fish sources such as salmon, cod liver, herring, and plant-sourced omega 3s from flaxseed oil. Such a well-rounded mixture, ensures that you obtain all of the various n-3 extracts that are so important for supporting general health.* You get the balance of alpha linoleic acid from flax and the key fish oil extracts, EPA and DHA.
Animal Omega is then rounded out with key Omega 6 oils, including; borage, evening primrose, sesamin, and CLA. Linoleic acid is the other essential fatty acid found in nature. As said before, lack of n-6 in ones diet is hard to come by. However, there is a specific form of n-6, gamma linoneic acid or GLA, that is crucial for health.* This is contained in ample doses in Omega. The body uses n-6 essential fatty acids to make various prostaglandins and leukotrienes. Some of these substances help support a healthy inflammatory response.*
Another n-6 found in Animal Omega is CLA. CLA, is touted for its ability to reduce body fat, being anti-catabolic, acting as an antioxidant and enhancing the immune system.* Although exactly how CLA works isn’t completely understood, it's been suggested by the research community that CLA positively influences the metabolism and assists with fat regulation and protein metabolism.* CLA, though is not specifically an EFA, (it's a naturally occurring fatty acid found in meal and dairy) is an important addition to the Animal Omega formula as its health promoting properties were too good to pass up.
Sesamin is another hot ingredient added to the Omega formula. It's a naturally occurring lignan found in sesame oil. Research has shown sesamin can help maximize fat loss, support liver and kidney health and maintain healthy lipid profiles when combined along with other EFAs as found in Animal Omega. Sesamin is touted as a promising ingredient in the process of lean mass recomposition.
All of these potent fatty nutrients are supported by a comprehensive nutrient transport complex which allows for maximum absorption and utilization and transport of Omega's essential fatty acids. L-carnitine, lipase and lecithin make up the complex so you rest assured that the components that make up the n-3 and n-6 complexes are actually getting into your system efficiently and effectively. Another important aspect of this complex is the addition of important antioxidants, Vitamins A, D and E, which ensure EFA stability and prevents 'em from breaking down in the can. A must have for any type of EFA supplement. This translates to ultra potent softgels right from the get-go.
All in all, Animal Omega provides essential nutrition for the bodybuilder. It's loaded with all of the right fats, in a proper ratio of n-3 to n-6 to help support high quality metabolic functioning and body recomposition.* It also supports cardio-vascular health, a healthy immune system and overall health and well being.* It won't change your physique overnight, but it will be an important addition to your long term physique goals.*
This is a common thread amongst the foundational Animal products. They aren't flashy or sexy. They are complete, comprehensive, and just get the job done. You might not “feel” them immediately, but you will sure know it when you're not using them. They are not about style but substance. They place function before form. They are about results, period. Bottom line is, in the changing landscape of bodybuilding supplementation, quality EFA use is a must if your diet is to be optimized and your goals are to be met. That is why we bring you Animal Omega. For the Animal, the quest to be the best is not a casual choice, not a passing fancy. Like his choice of supplements, it is essential. Animal Omega. It's the last world on EFA supplementation.
Supplement Facts
Serving Size1Pack
Servings Per Container30
Amount Per Pack
Calories From Fat
Total Fat
Saturated Fat
Polyunsaturated Fat
Vitamin A (As Retinyl Palmitate)
Vitamin D (As Cholecalciferol)
Vitamin E (As D-Alpha Tocopherol)
Omega 3 Fatty Acid (N-3 FA) Complex
Flaxseed Oil
Salmon Oil
Cod Liver Oil
Herring Oil
Anchovy Oil
Mackerel Oil
Sardine Oil
Omega 6 Fatty Acid (N-6 FA) Complex
Borage Oil
Safflower Oil
Evening Primrose Oil
Omega Absorption Complex
Lecithin (Soy)
Lipase Enzyme
* Percent Daily Values are based on a 2,000 calorie diet
** Daily Value (DV) not established
Other Ingredients:
Gelatin, Glycerin, Purified Water, Caramel

Click  here  to  visit

Wednesday, November 27, 2013

Post Cut Stack: Stay Ripped and Restore Your Thyroid

TYROSINE: Take 2-4 grams per day in the morning.

CONJUGATED LINOLEIC ACID (CLA): 3.4-5 grams per day to prevent fat regain.

Also consider:
Kelp 1 - 4 capsules per day
7-Keto DHEA 100mg 2 times per day (for weight loss) 25mg per day for thyroid support.
Guggulsterones as directed

Stack Attack. Rowley, Brian Joe Weider's Muscle & Fitness; Nov2002, Vol. 63 Issue 11, p84, 6p, 1 Color Photograph, 1 Diagram

Effects of kelp supplementation on thyroid function in euthyroid subjects.

Finisher Workout: KB Swings and Goblet Squat Ladder

Muscle,Strength & Health Best Selling Offers from Critical Bench

Deadlift Dynamite

The Best Exercises You've Never Heard Ofe only)

Get your bodybuilding stack at Piping Rock Supplements!

Note to Self:
Forget the past.
Don’t worry about the future.
Focus on the present.



Tuesday, November 26, 2013

Product Review: Leucine is King (Part 8): Top 10 Branch Chain Amino Acid (BCAA) Drinks

Let’s review why I have I been talking about leucine so much? This amino acid somehow through human evolution or by Devine design has the ability to bypass the gut and the liver and go straight to the blood stream. When levels of this amino acid rise in the blood stream the body starts up a process you know as protein synthesis. The creation of new muscle. 

Gains require new muscle and 3 – 4 grams of leucine ingested seems to do the trick. 

While there are many BCAA drinks out there, these 10 have the required 3 – 4 grams of leucine needed to kickoff the process. You can drink this during your workout or post-workout. Consuming a complete protein within the hour means the muscle building and you are growing. I list them in no particular order.
Product                                                        Leucine Content (grams)
Scivation Xtend                                                           3.5
Gaspari Aminolast                                                      4.5
Dymatize Elite Recoup                                               3.6 Amino Recovery                        4.0
SAN BCAA Pro                                                             6.3
Allmax Aminocore                                                      3.6
Prosupps L-Leucine Matrix                                       3.0
Inner Armour BCAA Peak                                          6.2
Betancourt Pure-Amino                                            4.0
AI Sports RecoverPro                                                 4.0 

Stay strong my friends!

Mahler's Aggressive Strength -
Supporting Information:
Muscle College with Dr. Layne Norton & Dr. Jake Wilson! What exactly is PROTEIN SYNTHESIS?! - Leucine: The Anabolic Trigger!

Leucine: Build Muscle With This Anabolic Amino Acid
BCAAs: The Many Benefits Of Branched Chain Amino Acid Supplements

Optimal protein intake to maximize muscle protein synthesis - Biolayne

HMB: The Perfect Supplement for Preventing Muscle Loss ...

Nutrition & Metabolism | Full text | Effects of beta-hydroxy-beta ...

Past Posts:
Leucine is King (Part 1) For Muscle Building and ... - WHEY2MUSCLE

Leucine is King. Part 2 This is the Whey. - WHEY2MUSCLE - Blogger

Leucine is King: (Part 3) How Do You Get the ... - WHEY2MUSCLE

Leucine is King (Part 4): Headlines from ergo-log ... - WHEY2MUSCLE

Leucine is King (Part 5): Leucine metabolites - WHEY2MUSCLE

Leucine is King (Part 6) - WHEY2MUSCLE - Blogger

Leucine is King (Part 7): 3 Protein Super Synthesis Methods

7.12 g leucine daily stops muscle loss in elderly 06.06.2016
Leucine stimulates muscle growth without training 17.11.2015
Leucine: a myostatin inhibitor available from your supplements supplier 01.12.2014
Vitamin D3 boosts anabolic effect of leucine19.09.2013
Leucine supplement helps casein build muscles 14.09.2013
Maybe it's possible to stack leucine with HMB24.08.2013
Resveratrol-leucine combo boosts fat burning13.03.2013
Added leucine makes wheat protein as anabolic as whey 29.12.2012
Twelve grams a day of leucine boosts muscle mass 01.04.2012
Not so young any more? Leucine still works – with extra antioxidants 29.01.2012
Amino acid mix with added leucine makes muscles grow faster 10.10.2011
Leucine makes rowers faster 16.02.2011
Leucine supplement boosts fat burning07.02.2011
Most effective leucine dose may be as high as 20 g 05.10.2010
Leucine retains muscle mass when you're not training 30.08.2010
Leucine increases anabolic effect of post-training meal by 16 percent 16.08.2010

Ironman 3-day per week split

Monday: Chest, Back, Abs
Wednesday: Legs
Friday: Delts, Arms

The Ultimate Super-Size Crash Course

Testosterone Therapy - Royal Men's Medical Center

Great Service and Price - Tell them Michael Henry referred you.
— #HelpYouGetGAINS (@helpYOUgetGAINS) September 26, 2017

Monday, November 25, 2013

120lbs (#Anorexia) to 230lbs Transformation Story | Furious Pete | #Hardgainer to #Swole

See more at Furious Pete

Peter Czerwinski, aka 'Furious Pete', is a Professional Competitive Eater, Master in Engineering Graduate and Fitness Guru. He began doing Eating YouTube videos in 2007, which landed him into his first eating contest a year later (he has done 100 contests to date winning 85% of them). Through his online eating, breaking numerous Guinness World Records and eating contests, he has landed a number of TV spots for National Geographic, Discovery Channel, Sport Science, Travel Channel and currently hosts a show on German TV (Abenteuer Leben on Kabel Eins), doing a world eating tour. Through his difficult times and passion for fitness he aims to show the world that you can still have a good time in life, go out with friends, party it up, eat some burgers and still maintain a good and healthy physique. Stay Sexy, Stay Hungry, Get Laid my friends...and of course stay Dedicated For Life.
Mahler's Aggressive Strength -

Old-School Designed Protein Shake - Whole Egg, Milk and Beef

Provosyn by Beverly International

New Provosyn is an ultra-premium protein technology based on a time-tested, results-proven protein combining strategy.*

Distinguishing features:
• Provosyn Lean Muscle Size Protein System consisting of a 2:1 ratio of whole egg to milk protein, plus beef. This combination is based on “secret” recipes used by famed nutritionists of the 1950s and 60s to help clients build lean muscle without gaining fat.*
• Easily digested 100% whole egg, Grade A milk protein isolate and 100% natural beef yielding an overall intermediate absorption speed that supports maximum muscle size and development.*
• More than 9,000 mg of EAAs including over 4,000 mg of BCAAs (leucine, isoleucine and valine) per serving.

Ideal for:
• 40-plus individuals seeking to lean down and harden up, reduce age-associated loss of muscle size and strength, or maximize muscular gains from workouts.*
• High school, collegiate and professional athletes seeking to add muscular weight.*
• Dieters and physique competitors of all kinds seeking to trim body fat without losing muscle.*

For maximum results:
• Combine Provosyn with Multiple Enzyme Complex and Ultra 40 100% Argentine Beef Liver tablets.

To make a delicious shake:
• Pour 8 oz of cold water into a blender or the container of your choice.
• Add 2 scoops of Provosyn and blend or mix until the texture is smooth or as you desire it.
• Drink and enjoy!
• For a thicker, sweeter shake, reduce the amount of water slightly. Adding 3-4 small ice cubes when blending will also increase thickness.
• For a thinner shake, add more water.
• For something different and delicious, combine 1-2 scoops of Provosyn with 1 scoop of Ultimate Muscle Protein (UMP) and 12-16 oz of water!
• Heavy-training athletes seeking additional calories can combine Provosyn with Mass Maker.

The best times to use Provosyn are:
• within 1 hour before and/or after lifting weights (resistance exercise)
• first thing in the morning
• before bed
• any other time of day to increase your daily protein intake


Saturday, November 23, 2013

First Stack of the Day Stack

SUPPLEMENT                               DOSE

Whey Protein                                    40 g
High Molecular-Weight Carbs    40-60 g
Carnitine                                          1-3 g

Stoppani, Jim. "Morning muscle: wake up and smell the hypertrophy with this supercharged supplement stack. " Joe Weider's Muscle & Fitness. 69.2 (Feb 2008): 236(2).

Mahler's Aggressive Strength -