Friday, February 28, 2014

Dr. Michael Greger: Doping with beet juice

The Underfeeding Meal Plan

This method includes eating two micro meals and then a sensible dinner. Be sure to drink plenty of water and have 5 fish oil capsules 20 minutes before your micro meals.


Option 1

Garden of Life Raw Meal      ½ - 1 scoop

Essential Amino Energy        1 – 2 scoops

Coconut Oil or MCT Oil         1 tablespoon

Option 2

Green Food Powder              ½ - 1 scoop

Protein Powder                      ½  – 1 scoop

Psyllium Husks                       1 tablespoon

Coconut Oil or MCT Oil         1 tablespoon

Option 3


5 Intermittent Fasting Methods: Which One Is Best for You? - Daily Burn

Could fasting help you lose weight, boost energy and improve your overall health? Get the facts on the five most common intermittent fasting methods.

Minifasting: How Occasionally Skipping Meals May Boost Health : The ...

Jan 12, 2015 - If your New Year's resolutions to eat better haven't panned out yet, consider intermittent fasting. It's gaining traction among dieters and ...

How to Get Ripped with Food: A 7-Day Plan | Dr. Chad Waterbury ...

Mar 17, 2011 - Fast fat loss doesn't have to be complicated. Give this 7-day plan a try and you'll see how effective a simple plan can be to finally bring those ...

Thursday, February 27, 2014

The Flex Lewis Workout Stack (Team Gaspari Days)


Superdrive     1 ½ scoops

Glutamine     10 grams

Glycofuse      ½ scoop


Aminolast      1 scoop

Glutamine     10 grams

Glycofuse      1 scoop

Creatine 10 grams


Glycofuse      1 ½ scoops

Aminolast      1 scoop

Glutamine     10 grams

Creatine 5 grams

20 minutes after Post-Workout

Isofusion Whey Isolate 1 ½ scoops

Tipping Firmicutes to Bacteroidetes May Help with Obesity

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

Tuesday, February 25, 2014

IronMagLabs EPI-TREN Rx™ STACK ~ Lean Mass, Strength + Aggression

Complete stack:Epi-Tren Rx™ - 1 Bottle
4-Andro Rx™ - 1 Bottle
Ultra Male Rx™ - 1 bottle
Advanced Cycle Support Rx™ - 1 bottle
E-Control Rx™ - 1 bottle

Weeks 1-4 ~ EPI-Tren Rx™ - 2 capsules per day (1 cap AM & 1 cap PM)
Weeks 1-4 ~ 4-Andro Rx™ - 2 capsules per day (improved mood, energy and libido)
Weeks 1-8 ~ Advanced Cycle Support Rx™ - 2 capsules per day (organ and lipid support)
Weeks 5-8 ~ Ultra Male Rx™ - 1 capsule per day (post cycle therapy)
Weeks 5-8 ~ E-Control Rx™ - 1 capsule 3 times per day (post cycle therapy)

IronMagLabs - Hardcore Bodybuilding Nutrition
Mahler's Aggressive Strength -

Monday, February 24, 2014

Oxytherm Pro from Denovo Labs. Is this the new OxyElite Pro replacement?


OxyTherm Pro Supplement Facts

Serving Size: 1 Capsule
Servings per Container: 60
Amount Per Serving% Daily Value
Proprietary Blend110 mg**
4-Amino-2-Methylpentane Citrate, Bauhinia Purpurea L. (Leaf And Pod) 10:1 Extract, Bacopa (Bacopa Monnieri) 50% Extract, Ashwagandha 5%, Cirsium Oligophyllum (Plant) 10:1 Extract, Rauwolscine (Rauvolfia Canescens L. (Leaf and Root])
Caffeine250 mg**
* Percent Daily Values are based on a 2000 calorie diet.
** Percent Daily Values not established.
OTHER INGREDIENTS: Modified Starch, Gelatin, Magnesium Stearate, Silicon Dioxide

Thyroid, Mood, Appetite and Stress Control Stack

Increase thyroid output

Bacopa Monnieri extract standardized to 20% bacosides 100-200 mg

Boost Mood and Decrease Appetite

Chocamine 1-3 times per day 1-2 grams

Lower Cortisol

Magnolia extract 250-750 mg


COMBAT YOUR FAT. Stoppani, Jim Joe Weider's Muscle & Fitness, May2005, Vol. 66 Issue 5, p156-160, 4p, 1 Chart

Wednesday, February 19, 2014

The Super Recomp Stack | CLA and Betaine

Those of us that have a tendency to put equal amounts of fat and muscle on are known as endomorphs. Some believe it and some say it's bogus. Whatever camp you fall in I would say if you go up in fat just by looking at pizza, try this stack.

CLA 3- 6 grams per day
Betaine 2.5 grams per day

Beware, you will not notice drastic changes in muscle or the way you feel. This is a 12-week or longer stack.

Post-strength training testosterone peak higher with CLA 02.01.2014
Animal study: CLA + endurance training = more testosterone 31.12.2013
Bodybuilders progress faster with 5 grams CLA daily 15.12.2009
Stack CLA and L-arginine: more muscle, less fat 09.06.2009
Superstack: CLA + betaine 10.05.2009
CLA and EGCG promising super stack in small trial 02.02.2009

The anabolic effect of betaine 04.11.2013
Betaine gives bodybuilders more muscle and less fat 24.10.2013
Sprint faster with betaine 13.12.2012
Twenty grams of creatine makes you stronger; two grams of betaine doesn't 15.10.2011
Superstack: CLA + betaine 10.05.2009
Trimethylglycine helps you get more reps out of your squats 03.04.2009

Tuesday, February 18, 2014

Try Tri-Sets for New Muscle Mass Gains

Have you stopped growing? Or are you just bored with your current program? Well, Tim Scheett may very well have the answer. Tri-Sets.

Tri-Sets provide the lifter with a very specific set of exercises that ramp up the intensity of the workout on a particular muscle group.

For example on backday you would:

Tri-Set 5 10 20
Bent-over barbell row 5
Pulldown 10
Straight-arm pulldown 20

Your rest period should only be long enough to move to the next exercise.

The first exercise after a good warm up should be a heavy compound movement. The second exercise should be heavy enough to make you work through a hypertrophy rep range. The final exercise should be 20+ and a single joint isolation move.

Do 2 – 3 rounds of a Tri-Set and feel the new gains.
5 10 20 TURN UP THE HEAT ON LAGGING BODYPARTS TO UNCOVER NEW GROWTH. Scheett, Tim. Joe Weider's Muscle & Fitness, Dec2003, Vol. 64 Issue 12, p100, 4p, 1 Color Photograph

Monday, February 17, 2014

Hardgainer Muscle Mass Stack

Mass Gainer 500 – 1,000 calories per day

HMB            1 – 4 grams taken 3-4 times per day before high protein meals

Multivitamin as directed

Ipriflavone    500 - 1,200 mg per day with meals.

Friday, February 14, 2014

5-4-3-2-1 Workout Protocol: New muscle from old methods

Tired of the same old 5x5, 3x10 or 3x12 workouts? Have your gains stopped? Well what’s old is new again. Here’s an old workout that can be new again and can lead to gains.


3 sets of 5 reps increasing weight to working set weight


5 reps then rest 2 minutes and increase weight

4 reps then rest 2 minutes and increase weight

3 reps then rest 2 minutes and increase weight

2 reps then rest 2 minutes and increase weight

1 rep

Chris Traeger from Parks and Recreation on Love

What's the point of doing 10000 pushups if you're going to do them alone. I'd much rather do 5000 pushups with a wonderful woman -- sitting on my back to increase my resistance."

Thursday, February 13, 2014

My go to supplement list

Multivitamin – I do a cheap one a day

Omega 3-6-9 – fish flax and borage

Glucosamine and Condroitin – for my snap city knees

Fiber – keeps me moving

Ashwaghanda – really works for me. Tried Rhodiola and it was a no go for me.

SAMe – can never afford it but man do I feel good with this.

Tumeric – because they keep saying it’s good.

Caffeine – mood and energy

Whey – It is the way.

Creatine – when I want my lifts to go up.

Choline – liver, mood, cholesterol

Ribose – expensive but worth it for the energy

Peak ATP – get it at Swanson Vitamins and use when doing cardio
Magnesium - good sleep and great muscle function
Melatonin - sleep, recovery

Milk Thistle – the liver is the key to your health.
Stinging Nettle - Testosterone support


Dr. Ray Sahelian talks about the benefits and side-effects of 5-HTP for anxiety, weight loss, mood and sleep

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

Vegan High Protein Sources by Mike Mahler

Vegan High Protein Sources
Almonds, 7-8 grams of protein per serving
Pistachios 7 grams of protein per serving
Pumpkin Seeds 11 grams of protein per serving
Sunflower Seeds 8 grams of protein per serving
Hempseeds 11 grams of protein per serving
Almond Butter 8 grams of protein per serving
Peanut Butter 8 grams of protein per serving (many people are allergic to peanut butter and it can cause inflammation. When in doubt, stick with almond butter)
Black Beans 8 grams of protein per serving
Lentils 8 grams of protein per serving
Garbanzo Beans 7 grams of protein per serving
Navy Beans 8 grams of protein per serving
Kidney Beans 7 grams of protein per serving
Pinto Beans 7 grams of protein per serving


Aggressive Strength Testosterone Booster

Making the Vegan Diet Work

Choline in foods, milligrams | A deficiency can lead to obesity

How do scientists get a obese rat for study? The feed them a choline deficient diet.
  • 32 g sunflower lecithin syrup 544
  • 5 oz raw beef liver 473
  • 1 egg 112.65
  • 1 cup firm tofu 71
  • 4 oz shrimp 91.74
  • 1 cup collard greens 60.42
  • 2 cups brown rice 36
  • 1 cup Swiss chard 50.23
  • 1 cup raw cauliflower 47.40
  • 4 oz chicken 96.73
  • 4 oz beef, grass fed, 73.82
  • 3.2 oz wt sardine 68.04
  • 1 cup raw peas 40.91
  • 1 cup raw broccoli 17.02

  • Source:
    Lecithin - Wikipedia, the free encyclopedia

    Other reading:
    CHOLINE: Uses, Side Effects, Interactions and Warnings - WebMD

    What is Choline? - Mercola

    Choline - Dr. Weil's Vitamin Library -

    Old School Supplements - Choline - SuppVersity - Nutrition and ...

    Forgotten Dieting Aids: Choline, Carnitine, Caffeine and the Anti ...

    600 mg glyceryl-phosphoryl-choline = more post-training growth ...

    Alpha-GPC gave man (79) uncontrollable libido - Ergo-Log

    Brief Scientific Literature ReviewNAFLD (Non-Alcoholic Fatty Liver Disease)
    "As with many human diseases, fatty liver in rodents is also diet-inducible. Here we briefly summarize three such dietary protocols for inducing fatty liver: a methionine and choline deficient (MCD) diet, a choline-deficient diet (CD) or a high-fat diet (HFD)."

    Mahler's Aggressive Strength -

    Protect Your Liver with Trimethylglycine (TMG) aka Betaine

    Studies from
    Trimethylglycine stimulates muscle growth via IGF-1 20.02.2014
    The anabolic effect of betaine 04.11.2013
    Betaine gives bodybuilders more muscle and less fat 24.10.2013
    Sprint faster with betaine 13.12.2012
    Twenty grams of creatine makes you stronger; two grams of betaine doesn't 15.10.2011
    Superstack: CLA + betaine 10.05.2009
    Trimethylglycine helps you get more reps out of your squats 03.04.2009

    Tuesday, February 11, 2014

    Suppversity's CCC Fatloss Stack (Choline, Carnitine and Caffeine)

  • Max. (!) 3g choline: Take the choline (bitartrate or citrate, no funky GPC or similar junk) with meals split across the day, but refrain from taking the human equivalents (HED) from the rodent study, I suppose 3g could already make you smell like a fish. Watch out for potential side effects, such as cramps, nausea, vomiting, dizziness, high blood pressure, or acne-like skin rash. Stop the supplement immediately, if you experience any of those. Also make sure to get adequate amounts of potassium and magnesium.

  • 3-5g of carnitine: Stick to the l-tartrate or regular form of carnitine. Take the carnitine in 3 doses best on empty (learn more about in the Amino Acids for Super Humans Series).

  • 200mg sevings of caffeine: Use the caffeine whenever you are fasted for at least 90min or before you are working out. Don't take more than 400mg, max. 600mg per day and - needless to say - don't take it before bed.

  • Source:
    Forgotten Dieting Aids: Choline, Carnitine, Caffeine and the Anti-Weight-Loss Plateau Effects of Sugar and Phosphates


    Monday, February 10, 2014

    Fenugreek plus Creatine = Mo Muscle Less Fat

    900 mg of fenugreek
    3,500 mg of creatine
    Taylor, L., Poole, C., Pena, E., Lewing, M., Kreider, R., Wilborn, C. Effects of Combined Creatine Plus Fenugreek Extract Vs. Creatine Plus Carbohydrate Supplementation on Resistance Training Adaptations. Journal of Sports Science and Medicine. 2011. 10, 254-260.

    HIIT Your Way to a V-Taper

    Do about 30 minutes of high-intensity interval training 2-3 days-a week. Choose any type of cardio. activity that won't affect your strength levels, and use the rating of perceived exertion (RPE) scale to gauge how hard you're working on a scale of 1-10. In Weeks 3-4, perform these intervals 3-4 times per week. In Weeks 5-6, stick with interval training 3-4 times a week, but add 1-2 days of a low-intensity activity such as walking or hiking for 30-45 minutes.

    RPE        TIME
    3          5-min, warm-up
    5          2 min.
    7          2 min.
    4          2 min.
    8-9        1 min.
    4          2 min.
    8-9        1 min.
    4          2 min.
    8-9        1 min.
    4          2 min.
    8-9        1 min.
    5-6        2 min.
    3          5-min. cool-down
    Murphy, Myatt.
    Joe Weider's Muscle & Fitness (0744-5105)
    05/01/2010. Vol.71,Iss.5;p.78

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

    Wednesday, February 5, 2014

    Belly Bacteria - Good guys can shrink your gut.

    Interestingly enough, all of the good flat belly probiotics are found in products that are specific to women. Garden of Life's Raw Probiotic for Women contains the first three of the four listed below. Lifeway Kefir contains two of the four.

    Look for a probiotic that contains:

    Lactobacillus gasseri 10 million CFU

    Lactobacillus rhamnosus 16 million CFU

    Lactobacillus reuteri

    Lactobacillus paracasei

    Other posts:
    My Favorite Probiotic Source is Lifeway Kefir containing seven to ten billion CFU's of the following 12 live & active #probiotics

    Animal study: probiotic Lactobacillus reuteri ATCC 6475 boosts testosterone synthesis 04.02.2014
    Probiotic bacteria LKM512 extends lifespan in animal study 24.10.2011
    Half as less often ill with Lactobacillus reuteri probiotic 09.05.2011
    Healthy slimming bacteria sabotages fat cells 07.04.2011
    Life extending bacteria found in gut of Chinese centenarians 08.08.2009

    Sucralose, Hazardous or Innocent? Part II: Appetite, Gut Health & Food Reward | Sucralose, Gluttony & Adiposity?

    Yeast Hydrolysate Powered Fat Loss: 7% Reduction in Total Body Fat and 14% Reduction in Abdominal Fat - W/out Diet?

    Weight Loss Supplements Exposed: Green Tea & Probiotics. Fat Loss, Energy Expenditure, Fat Oxidation, Sex & More

    Science Round-Up Seconds: Breast Cancer, GH Induced Insulin Resistance, Stretch + Contraction Increase Molecular Hypertrophy Signals and Probiotics & the Obesity Pandemic

    Do You Have the Gut(s) to Lose 8% Belly Fat in 12 Weeks? Lactobacillus gasseri (LG2055) Can Fix Your Gut Problems

    Gut Bacteria Modulation: Ramp Up Your Short-Chain Fatty Acid Production With Fermentable Starches Within 6 Days. Longterm Fat Loss, Gut Health & Cancer Protection Possible

    Natural Sildenafil & Testosterone Alternatives: Pedalium Murex & Paederia Foetida +150% Testosterone and +200% Erectile Function. Plus: Icariin, Aromatase & Stronger Bones. Probiotics, Phytosterols & Thyroid Activity.

    Shedding Some Light on the Leaky Gut <> Exercise Connection. Plus: 20+ Things You Should or Shouldn't Do to Protect and Restore the Integrity of Your Intestinal Wall

    On Short Notice: Red Onions For Glutathion & Jiagulan For Muscle Glycogen, Low Iron & Obesity, Sodium Caprate, Useless Probiotics & Leaky Gut, Perivascular Fat & Heat Shock Proteins for Your Heart & Magnesium vs. Migraine