Thursday, March 31, 2016

Muscle Building and Testosterone Boosting Wonders of Phosphatic Acid and Phosphatidylserine

Two tablespoons of Fern Lecithin contains approximately:
800mg of Phosphatidylserine
900mg phosphatidic acid

Warning it can give you a fishy smell along with the muscles.

MuscleTech Phospha Muscle, Clinically Studied & Fully Dosed Form of Phosphatidic Acid, 140 SoftGels MuscleTech Phospha Muscle is one source of Phosphatic Muscle along with Soy Lecithin

Phosphatidic Acid increases the rate of muscle protein synthesis post-workout.

According to the MuscleTech website:

"Phosphatidic acid is an important signaling lipid that plays a role in a range of biological processes, including protein synthesis. It is a major part of cell membranes and plays several roles in the functioning of cells.

However what’s most important to anyone looking to build more muscle is that phosphatidic acid has been shown to activate the mammalian target of rapamycin complex 1 (more commonly known as mTORC1) signaling pathway, enhancing the effects of weight training."

Swanson Ultra Triple-Strength Phosphatidylserine is a pill form of Phosphatidylserine that is shown to lower cortisol.

Phosphatidylserine is a lipid that lowers cortisol post-workout which in turn increases testosterone since the two have an inverse relationship.

According to Muscle and Fitness:

"This specialized lipid, naturally found in membranes and nervous tissue, can considerably reduce cortisol levels - particularly after exercise - when taken in supplemental form. Two studies from the First Medical School, University of Naples (Italy), reported that phosphatidylserine (PS) supplementation significantly blunted cortisol after intense workouts without negatively affecting GH levels. Take 800 mg of PS derived from soy immediately after workouts to diminish cortisol and keep you from falling into the overtraining zone."

From the Soy Lecithin page:

“A study using 400-800mg of Phosphatidylserine and 450-900mg phosphatidic acid via soy lecithin (total oral dose of soy lecithin being 1,980-3,960mg) in 80 otherwise healthy adults subject to a stress test (Trier Social Stress Test) noted an anti-stress effect that peaked at the lowest dose as assessed by salivary ACTH and cortisol (both salivary and serum) as well as the STAI rating scale (particularly the subscale of distress); this study was funded by a producer of soy lecithin.[11]

Fearn Lecithin Granules 16 oz Granules - Swanson Health ...
Fearn Lecithin Granules deliver the highest concentration of phosphatides (97%) of any lecithin product available. Freshness is guaranteed by Fearn Natural Foods, leaders in lecithin and soy products for over seven decades. These pure soy lecithin granules naturally taste great and ...

Sep 7, 2014 ... A daily dose of 750 mg phosphatidic acid helps strength athletes build up strength and muscle mass faster. Sports scientists at the University of ... html

Nov 14, 2012 ... In 2001 biologists at the University of In at Urbana-Champaign discovered that phosphatidic acid – 1,2-diacyl-sn-glycero-3-phosphate –, a ...
Jul 10, 2010 ... Phosphatidylserine is a supplement that's easily available online, and it works. But not in the way that vendors claim in their ads, according to ...
Jun 4, 2009 ... Phosphatidylserine improves the body's hormonal response to training. Men given a daily dose of 600 mg for ten days in a row produced more ...

Tuesday, March 29, 2016

April 2016 Workout: Back to Basics

Last month I did Tabata style plan but with a bodybuilding body part split focus. This month it will be back to basic multi-joint lifts twice per week.

Squat - Bench Press - Deadlift - Overhead Press - Bent-Over Rows

I will be working in traditional bodybuilding at the end of workouts on cardio days or at lunch. That includes curls, flyes, triceps extensions, etc. 

The other days will be cardio in whatever form I'm feeling. The cardio will include steady state, Tabatas, HIIT.


Tabata 1
Tabata 2
Tabata 3
High Knees
Ab Wheel
Chest Press
Lat Pulldown
High Knees
Overhead Press



I plan to eat 100 - 200 grams of carbohydrates per day and 150 - 225 grams of protein. I think I could recomp fairly well at those macros. Below is a chart of how much weight I lost without cardio on a Atkins style diet.

Carbohydrates eaten per day (grams)
Weight Lost in Pounds


Note to Self:

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