Friday, January 30, 2015

Had an awesome workout on RSP Nutrition Fast Fuel

Workout (weight/reps)

 Lying Leg Press
90/20, 90/20, 180/10,
 270/6, 270/6, 270/6

Superset with

Pulldown to Row
90/7, 90/7, 90/7,
90/7, 90/7, 90/7

145/10, 185/5, 225/3, 275/2, 325/1

Bench Press
135/6, 155/5, 175/5, 225/3, 225/3

Hammer Strength Incline Press
100/6, 100/6, 100/6, 100/6, 140/10

Cybex Pulldowns
110/10, 130/6, 150/4, 170/3

Cybex High Flyes
50/20, 60/8, 70/7, 80/7

10 minutes HR 153

Mike Mahler Recovery Oil 

45 ServingsWild Berry
Serving Size 5.3 Grams (1 scoop)
Servings Per Container45

Amount Per Serving % Daily Value *
Vitamin B6 (As Pyridoxine Hydrochloride)5 mg250%
Vitamin B12 (As Cyanocobalamin)40 mcg667%
Sodium (As Sodium Citrate)26 mg1%

Fast Fuel NO Matrix250mg
Agmatine Sulfate (AgmaMAX™), L-Arginine Alpha-Ketoglutarate, L-Arginine Hcl

Fast Fuel BCAA Matrix2,500mg
L-Leucine, L-Isoleucine, L-Valine

Fast Fuel Max Contract Matrix1,750mg
Creatine Monohydrate, Beta Alanine (CarnoSyn®), Glutamine

Fast Fuel Energy Matrix500mg
Taurine, Caffeine, N-Acetyl L-Tyrosine

* Percent Daily Values are based on a 2,000 calorie diet
† Daily Value not established

Other Ingredients:
Citric Acid, Acesulfame Potassium, Natural And Artificial Flavors, Silicon Dioxide, Sucralose, Malic Acid, And Yellow #6.
Directions For Fast Fuel: Mix one scoop of Fast Fuel® in 8-10oz (240-300mL) of water. Take on training days 30 minutes before workout. For maximum results, take an additional serving during workout.

Thursday, January 29, 2015

My New Training Split for February 2015

Monday – Leg Press – Deadlift – Treadmill

Tuesday – Chest – Treadmill

Wednesday – Leg Press – Back - Treadmill

Thursday – Arms – Shoulders – Treadmill

Friday – Leg Press – Deadlift - Treadmill

Tuesday, January 27, 2015

SuppVersity - Nutrition and Exercise Science for Everyone: Whey Beyond Brawn: 10+ Things You Probably Didn't ...

SuppVersity - Nutrition and Exercise Science for Everyone: Whey Beyond Brawn: 10+ Things You Probably Didn't ...: If you've got brawn and brain you will realize that whey is much more than a potent muscle builder. As a SuppVersity reader you are ...

  • b-lactoglobulin binds retinol (vitamin A) and promotes uptake
    of retinol via gut; by a similar mechanism it may also facilitate the
    uptake of long-chain fatty acids
  • a-lactoalbumin kills tumour cells (in vitro) and exerts
    anti-bacterial effects in the upper respiratory systems; it has also
    been shown to have protective effects on gastric mucosa.
  • Table 1: Content
    of minor bioactive proteins in whey concentrates (levels are probably
    lower in iso- and hydrolysates | values from Smithers. 2008) and the
    lactalbumin fractions. Since the major proteins in whey (not listed
    here) can form bonds with albumin (Havea. 2001), whey is another case,
    where an increase in processing may lead to a decrease in beneficial
    biological activity.
    lactoferrin regulates the absorption of iron via gut; it will
    inhibit the growth of various bacteria and regulates immunological
    response of immunocomponent cells
  • serum albumin binds and carries fatty acids and bile pigment
  • immuno-globulin G involves with bactericidal (anti-bacterial)
    effects with complements and prevents bacteria from adhering to
    tissues; neutralizes toxins and viruses
  • immuno-globulin A inhibits growth of various bacteria by
    condensing them; prevents bacteria from adhering to the surface of
    mucosa; neutralizes toxins produced by viruses and bacteria.
  • immuno-globulin M has the same effects as IgG, but its bioactivity is stronger
  • lactoperoxidase catalyzes the reaction of producing cyanogen
    ion with strong bactericidal power from cyanic ion and hydrogen peroxide
    in the body
  • lysozyme kills bacteria by destroying cell walls


  • de Moura, Carolina Soares, et al. "Whey protein hydrolysate enhances
    the exercise-induced heat shock protein (HSP70) response in rats." Food
    chemistry 136.3 (2013): 1350-1357.
  • FitzGerald, Richard J., Brian A. Murray, and Daniel J. Walsh.
    "Hypotensive peptides from milk proteins." The Journal of Nutrition
    134.4 (2004): 980S-988S.
  • Hall, W. L., et al. "Casein and whey exert different effects on
    plasma amino acid profiles, gastrointestinal hormone secretion and
    appetite." British Journal of Nutrition 89.02 (2003): 239-248. 
  • Havea, Palatasa, Harjinder Singh, and Lawrence K. Creamer.
    "Characterization of heat-induced aggregates of β-lactoglobulin,
    α-lactalbumin and bovine serum albumin in a whey protein concentrate
    environment." Journal of Dairy Research 68.03 (2001): 483-497.
  • Ikeda, Masanori, et al. "Lactoferrin markedly inhibits hepatitis C
    virus infection in cultured human hepatocytes." Biochemical and
    biophysical research communications 245.2 (1998): 549-553. 
  • Markus, C. Rob, Berend Olivier, and Edward HF de Haan. "Whey protein
    rich in α-lactalbumin increases the ratio of plasma tryptophan to the
    sum of the other large neutral amino acids and improves cognitive
    performance in stress-vulnerable subjects." The American journal of
    clinical nutrition 75.6 (2002): 1051-1056.
  • Marshall, Keri N. D. "Therapeutic applications of whey protein." Alternative Medicine Review 9.2 (2004): 136-156.
  • Pal, Sebely, and Vanessa Ellis. "The chronic effects of whey
    proteins on blood pressure, vascular function, and inflammatory markers
    in overweight individuals." Obesity 18.7 (2010a): 1354-1359.
  • Pal, Sebely, Vanessa Ellis, and Satvinder Dhaliwal. "Effects of whey
    protein isolate on body composition, lipids, insulin and glucose in
    overweight and obese individuals." British journal of nutrition 104.05
    (2010b): 716-723.
  • Pal, Sebely, Vanessa Ellis, and Suleen Ho. "Acute effects of whey
    protein isolate on cardiovascular risk factors in overweight,
    post-menopausal women." Atherosclerosis 212.1 (2010c): 339-344. 
  • Pal, Sebely, and Simone Radavelli‐Bagatini. "The effects of whey
    protein on cardiometabolic risk factors." Obesity Reviews 14.4 (2013):
  • See D, Mason S, Roshan R. "Increased tumor necrosis factor alpha
    (TNFalpha) and natural killer cell (NK) function using an integrative
    approach in late stage cancers." Immunol Invest 21 (2002):137-153.
  • Smithers, Geoffrey W. "Whey and whey proteins—from ‘gutter-to-gold’." International Dairy Journal 18.7 (2008): 695-704.
  • Tsutsumi, R., and Y. M. Tsutsumi. "Peptides and proteins in whey and
    their benefits for human health." Austin J Nutri Food Sci 1.1 (2014):
  • Watanabe, Akiharu, et al. "Nutritional therapy of chronic hepatitis
    by whey protein (non-heated)." Journal of medicine 31.5-6 (1999):

Monday, January 26, 2015

Fullbody Workout - Pre-Workout used was Cellucor G4 C4 with the latest innovation for energy, TeaCor™*

AM Workout (weight/reps)

5 minutes

 Seated Leg Press
170/3, 190/3, 210/3, 230/3, 250/3,
270/3, 290/3, 310/3, 330/3, 350/6

135/3, 185/3, 205/3, 225/3, 245/3

Hammer Strength Incline Press
20/10, 40/6, 60/6, 80/6, 100/6,
120/3, 140/3, 160/3, 160/3, 160/3

Tuesday, January 20, 2015

Amino Acid Content of 100 grams of various protein powders

Click image to enlarge.

The latest research suggests that protein synthesis is better with a blend. Given the fact that we are all interested in increasing muscle mass, I would do three things.

1.   Make sure my protein intake from all sources is at least 1 gram per pound of body weight.
2.   Use a protein blend. Preferably a 80/20 or 50/50 casein to whey blend.
3.   Have an even amount of protein across all meals including pre-workout and post-workout.

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

Wednesday, January 14, 2015

Improve Mental Focus and Clarity with Haleo Mind Set

The potential to realize greatness exists in us all. We have the unlimited ability to imagine, create and achieve anything we want in life and it all starts in our mind. At HALEO, we believe our minds are our most precious asset but is often overlooked in nutritional support practices. We tend to eat and supplement for our body, muscles, bones but do not give equal credit to our minds.

However, we have days that can be best described as being "ON". You feel energetic, your head is clear, your words are articulate and confidence high. Those days when you breeze through training, sales, public speaking, every task seems easy.

Wouldn't it be great to be ON at all times?

We would, and that is the challenge our R&D team set out to accomplish by the use of specific nutrients. And, according to a university pilot study, we did it. We call it MINDSET, a supplement that was designed to support enhanced focus, alertness, clarity and confidence, whenever you need it.*


As athletes and businessmen, we at HALEO appreciate foods and nutrition that helps us feel energized and alert.

The first choice is caffeine, likely the most effective nutrient and definitely most popular.

However, we wanted to create an effective, caffeine-free alternative because too much caffeine can cause side effects such as sleep deprivation, adrenal fatigue and the so-called “jitters”.
Too much caffeine can also cause overstimulation, negatively affecting sports that require calm and cool actions such as golf, etc.

Our challenge was to come up with a formula of evidence based ingredients that not only help promote alertness, focus and motivation, but also support the feeling of calmness.*
After many months of trial and error, the HALEO R&D team found a formula that we all loved. It made us feel great, seemingly able to workout and do desk work with laser focus. * However, knowing we are biased, we turned the MINDSET formula over to researchers to learn more about its powerful effects.*


In a pilot study at The University of Tampa, MINDSET was compared against both caffeine and control groups.

Caffeine showed its known, powerful benefits by increasing alertness (+19%), focus (+35%), cognition (serial subtraction test, +26%) and motivation (+10%), however, as expected, caffeine came with the price of decreased calmness (-18%).*
What was unexpected but shockingly great was that MINDSET actually outperformed the caffeine group in motivation (+43%), alertness (+56%) and focus (+58%), matching the effect on cognition (+26%).*

Best of all, while caffeine worked to support decreased calmness, it was suggested that MINDSET actually promoted an increase in calmness (+6%).*

As an added bonus, MINDSET supported an improvement in vertical jump over both control groups.*
How to read: MindSet Left Column, Caffeine Middle Column, Placebo Right Column, Before Blue, After Red

MindSet: +56%
Caffeine: +19%
MindSet: +6%
Caffeine: -18%
MindSet: +58%
Caffeine: +35%
MindSet: +43%
Caffeine: +10%


If you are an athlete, a business professional, a student, or someone looking to support optimal mental function, MINDSET may help you to be “ON” whenever you need it.*


MINDSET contains powerful ingredients to help optimize:

Congition • Focus • Alertness • Motivation • Calm

1. Supports Optimal Neurotransmitter Function*
  • Tyrosine (1000mg per serving) - used to promote dopamine, norepinephrine, epinephrine*
  • Acetyl-L-Carnitine (1000mg per serving) - promotes acetylcholine levels*
  • Alpha-GPC (300mg per serving) - a powerful choline donor for increased acetylcholine support*
2. Supports Blood Flow and Oxygen to Brain*
  • Ginkgo Biloba (120mg per serving) - promotes improved blood flow, oxygen and nutrient delivery to the brain*
  • Theobromine (50mg per serving) - a vasodilator from cacao that supports improved blood flow and oxygen uptake*
3. Key Vitamins to Help Support Increased Alertness and Energy*
  • Thiamin (B1): 1.5mg (100% DV)
  • Niacin (B3): 20mg (100% DV)
  • Pantothenic Acid (B5): 6mg (60% DV)
  • Folic Acid (B9): 200mcg (50% DV)
  • Vitamin B12: 250mcg (4,167% DV)
4. Antioxidant Support for Brain Function and Long-Term Brain Health*
  • Bacopa monnieri, (300mg per serving) - Adaptogenic herb that balances antioxidant response*
  • Blueberry extract (50mg per serving) - supports increased neuronal signaling in brain centers mediating memory and offering neuroprotection*
5. Calm, Cool and Collected*
  • L-Theanine (50mg per serving) an amino acid found in green tea leaves that supports mental regeneration and reduces mental stress by relaxing high frequency brain waves*
  • Picamilon (50mg per serving) supports nervous control and memory by normalizing the gamma aminobutyric acid (GABA) system*


TSP Quality Assurance Program: All HALEO products are independently tested by third parties to ensure what is on our labels is in our products. You can rest assured that HALEO products are also verified free of banned substance contamination.

Tuesday, January 6, 2015

Muscle Confusion aka Periodization

Week 1: heavy weight and low reps (5-7)
Week 2: light weight and very high reps (20-30)
Week 3: moderate weight and reps (8-10)
Week 4:  then light weight and high reps (12-15)
repeat cycle

Or try daily undulating periodization

Day 1: heavy weight and low reps (5-7)
Day 2: light weight and very high reps (20-30)
Day 3: moderate weight and reps (8-10)
Day 4:  then light weight and high reps (12-15)
repeat cycle

There are a few things to keep in mind when faced with a seemingly insurmountable obstacle. We must try:
To be objective
To control emotions and keep an even keel
To choose to see the good in a situation
To steady our nerves
To ignore what disturbs or limits others
To place things in perspective
To revert to the present moment
To focus on what can be controlled

Ryan Holiday, The Obstacle Is the Way: The Timeless Art of Turning Trials into Triumph