Thursday, November 30, 2017

My December 2017 Workout Plan - 4-Day Big Lift Focused Split

December will be a bodybuilding 4-day split. 

Day 1 - Deadlift and Traps.
Day 2 - Chest and Biceps.
Day 3 - Back and Triceps.
Day 4 - Squats and Overhead Press.

Cardio when I can fit it in.

Diet - Greg Plitt Liquid with one meal.

Potential Appetite Control Stack as needed.

The Experimental Appetite Suppression Stack featuring Tagamet (Cimetidine)

ECA Stack as needed for energy.

Wednesday, November 29, 2017

Overtraining Training Split

Monday – Back and Triceps

Tuesday – Chest and Biceps

Wednesday – Heavy Leg Day

Thursday – Shoulders

Friday – Biceps and Triceps

Saturday – Light Leg
                5 – 6 sets of single leg, leg press
                10 – 15 sets leg extension for 20 reps each
                10 – 15 sets leg curls for 20 reps each

                Finish with Dumbbell Straight Leg Deadlifts

Mike Rashid on Life and Lifting

Tuesday, November 28, 2017

3 Burpee Variations Videos

15 Minute Low Impact Home HIIT Workout - (bodyweight only)

500 Swing Kettlebell Workout for Power-Endurance and Metabolic Conditioning

10 - 50 kettlebell swings
Rest for 20 seconds.

Repeat until you have reached 500 reps.

A Most Delicious Protein Powder: Quest Nutrition Protein Powder, Salted Caramel - 60% Whey Isolate; 40% Micellar Casein

Quest Nutrition Protein Powder, Salted Caramel, 22g Protein, 3g Net Carbs, 88% P/Cals, 2lb Tub, High Protein, Low Carb, Gluten Free, Soy Free 

Quest Nutrition Protein Powder, Salted Caramel, 22g Protein, 3g Net Carbs, 88% P/Cals, 2lb Tub, High Protein, Low Carb, Gluten Free, Soy Free

·         Quest Protein Powders can be transformed into a decadent shake or baked into a delicious, protein-rich treat
·         22g Protein, 3g Net Carbs, 0g Sugars, <1g Dietary Fiber, 100 Calories, 0g Fat
·         No unnecessary ingredients for an incredibly high protein-to-calories percentage
·         Made with high-quality Casein and Whey Protein Isolates; Sweetened with Stevia and Sucralose

60% Whey Isolate; 40% Micellar Casein
·         Gluten Free / Soy Free / No Added Sugar

Further reading:
Protein shake late in the evening won't make you fat

Best post-workout shake? Whey and casein cocktail

Protein shake before bed stimulates muscle growth

NOW Probiotic-10 25 Billion, 100 Veg Capsules


  • 10 Probiotic Strains
  • Dairy, Soy & Gluten Free
  • Clinically Validated Strains*
NOW® Probiotic-10™ offers a balanced spectrum of live organisms consisting of acid-resistant probiotic bacterial strains that are known to naturally colonize the human GI tract.* Probiotic bacteria are critical for healthy digestion, help maintain the integrity of the intestinal lining, support proper intestinal motility and participate in the detoxification process.* Probiotic-10™ utilizes bacterial strains that have been clinically validated for their support of healthy immune system function.*

This product is formulated to deliver a potency of 25 Billion CFU through the Best By date.
The probiotic strains in this product have been identity-verified using DNA-fingerprinting technology.

Natural color variation may occur in this product.
The probiotic strains in this product have been identity-verified using DNA-fingerprinting technology.

Supplement Facts
Serving Size:1 Veg Capsule
Servings Per Container:50
Amount per Serving% Daily Value
† Daily Value not established.
Blend of 10 Strains
   of Probiotic Bacteria:

Lactobacillus acidophilus (La-14), Bifidobacterium lactis (Bl-04),
Lactobacillus plantarum (Lp-115), Lactobacillus casei (Lc-11),
Lactobacillus rhamnosus (Lr-32), Lactobacillus paracasei (Lpc-37),
Bifidobacterium breve (Bb-03), Streptococcus thermophilus (St-21),
Lactobacillus salivarius (Ls-33), Bifidobacterium longum (BI-05)
25 Billion CFU
Other Ingredients:
Cellulose Powder, Cellulose (capsule), FOS (Fructooligosaccharides), Ascorbyl Palmitate and Silica.
Not manufactured with wheat, gluten, soy, milk, egg, fish, shellfish or tree nut ingredients. Produced in a GMP facility that processes other ingredients containing these allergens.
Caution: Consult physician if pregnant/nursing, taking medication (especially immune-suppressing drugs), or have a medical condition (especially if immune system is compromised). Keep out of reach of children.
This product is formulated to deliver a potency of 25 Billion CFU through the Best By date.
The probiotic strains in this product have been identity-verified using DNA-fingerprinting technology.
Natural color variation may occur in this product.
Do Not Eat Freshness Packet. Keep in Bottle.
Family owned since 1968.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

Tuesday, November 21, 2017

The Secret To Building Massive Muscular Calves | Straight Facts With Jer...

Applied metabolics: Jerry Brainum | Nutrition, Health, and Exercise

Applied Metabolics is a newsletter written to provide practical research on nutrition, exercise science, ergogenic aids, longevity research, women's health, and ...

Monday, November 20, 2017

Slow Cook, Pressure Cook, Brown and Sauté, or Steam with the Crock-Pot Express Crock Programmable Multi-Cooker

From the manufacturer:

The Crock-Pot brand, the leader in one-pot cooking, introduces the Express Crock Programmable Multi-Cooker, an all-in-one appliance that lets you Slow Cook, Pressure Cook, Brown and Sauté, or Steam.

Eight one-touch digital meal settings include Meat/Stew, Beans/Chili, Rice/Risotto, Yogurt, Poultry, Dessert, Soup, and Multigrain.

Six-quart non-stick cooking pot resists stuck-on food and is dishwasher safe, simplifying your cleanup.

Designed with an airtight locking lid that stays sealed under pressure for added safety, a delay start timer that offers you the flexibility to start at a later time, and Warm setting to keep your food at the ideal serving temperature.

Accessories include recipe book, steaming rack, and serving spoon.

Sample High Protein Diet Meal Plan by Vince Del Monte

The World’s Hardest Diet Sample Meal Plan


Egg White Omelet:

12 egg whites

1 cup of spinach

1/4, medium onion, diced

1 bell pepper

Mid Morning Snack

1 can of albacore tuna with vinegar


1 large chicken breast

2 cups of broccoli

1 tbsp of red wine vinegar

Pre Workout Meal:

2 scoops of Iso-Smooth Protein Powder

Post Workout Meal:

2 scoops of Iso-Smooth Protein Powder


2 large chicken breast or tilapia

2 cups of cauliflower or 12 asparagus spears

Pre Bed Time Snack:

1 can of albacore tuna

1 tbs of vinegar

Total: Approximately 350-400 grams of protein, 25-50 grams of carbs, 10-20 grams of fat equaling about 1,500 calories.  Yes, very insane, very crazy, very tough, hence the name of the program


The World's Hardest High Protein Low Carb Diet In The World | Vince ...

Warning: This is officially the hardest diet I have created and you will ever get access too. Read on to see if you're up for the challenge to take on The World's ...

Keto Weight Loss Water - World's first and #1 selling keto weight loss water supplement.

World's first and #1 selling keto weight loss water supplement! It comes with 30 individual pouches! BURN FAT FAST: Make the most of your Paleo, ketogenic, Atkins or HFLC diet by turning your water into a high fat-low carb weight loss drink and help your metabolism switch into a fat burning mode (ketosis). While your body is in ketosis, it immediately starts releasing and burning fat, stored in adipose tissues, giving you an energy kick without impacting blood sugar levels.

KetoTRUST: World's #1 Best Tasting Ketogenic Supplement Company - "Helping you get in & stay in ketosis - simply & easily" THE SIMPLE TRUTH!: Think of Weight Loss Water as revolutionizing the way we look at plain water - the same way as Bullet Proof Coffee did to plain coffee!

IF IT'S NOT HELPING YOU GET INTO KETOSIS - THEN IT'S AGAINST YOU!: "When it comes to low carb/ketogenic dieting - what you drink is just as important as what you eat." So EVERYTHING you consume must be high fat/low carb - including your water! We are The First & Only On The Go Weight Loss Water Drink Mix.

EASY TO USE ON THE GO: Each order contains 30 single serving pouches of KETO Weight Loss Water drink mix that you can easily use on the go. Simply add 1 pouch into any water bottle or even a 16 to 20 oz glass of water and enjoy your drink anytime, anywhere! It's just like using Crystal Light but perfect for any high fat/low carb diets.

EXPLOSIVE TASTE: Weight Loss Water has an irresistible, Lemonade Flavor that you will love! It is an amazingly refreshing taste. This weight loss water drink mix is a healthy dietary supplement perfect for athletes, fitness enthusiasts, high fat/low carb dieters and anyone following a ketogenic, Paleo, Atkins, or HFLC diet.

Friday, November 17, 2017

Studies on the Benefits of Mushrooms via Ergo-Log


3 BEST Exercises To Help Fight "Menopause Belly"

Thursday, November 16, 2017

Carb and Fat Blocker Stack: Orlistat and Berberine

1) Orlistat as directed
2) Berberine with last meal

You still have to eat a sensible diet.  Use myfitnesspal .com to track your calories, macros and weight. Also, start slow. Both Berberine and Orlistat can cause loose bowel movements. A multivitamin is suggested when using Orlistat since it may prevent the absorption of some nutrients.

Always see your doctor before starting a weight loss program or for questions about taking supplements. 

Further Reading:

Berberine - Scientific Review on Usage, Dosage, Side Effects ...

Berberine is a compound extracted from a variety of herbs. It is supplemented for its anti-diabetic effects, which rival the potency of some pharmaceuticals.

Orlistat - Wikipedia

Orlistat is a drug designed to treat obesity. It is marketed as a prescription drug under the trade name Xenical by Roche in most countries, and is sold ...
Trade names‎: ‎Xenical, Alli
Pregnancy category‎: ‎AU: ‎B1‎; US: ‎X‎ (Contraind...
Biological half-life‎: ‎1 to 2 hours
Formula‎: ‎C29H53NO5

Well Reviewed White Kidney Bean Based Alternatives to Orlistat


Information found on whey2muscle/helpyougetgains is meant for educational and
informational purposes only, and to motivate you to make your own health care
and dietary decisions based upon your own research and in partnership with your
health care provider. It should not be relied upon to determine dietary changes,
a medical diagnosis or courses of treatment.

GoFit Mega ProGym | Up to 450lbs of Total Resistance

6 Resistance Tubes: 50 LB (Orange), 60 LB (Red), 70 LB (Yellow), 80 LB (Green), 90 LB (Gray), 100 LB (Black)

2 Handles in strength training
2 Door Anchors
 Training Manual

Mega ProGym Set
Go Anywhere, Train Anytime Home Gym
Get mega strength-training with the NEW GoFit Mega ProGym. This ultra-portable, complete home gym offers up to 450lbs of total resistance, so you can train anywhere, anytime and get real results. With GoFit’s six heaviest Power Tubes, accessories and world class instruction, the Mega ProGym’s total-body workout is all you need to go big—at home or on the go.

6 Premium Rubber Resistance Tubes, 2 Handles, 2 Door Anchors, Laminated Training Manual, and 1 Carry Bag.

Personal Training Manual Included

Our professionally developed exercise manual will lead

Wednesday, November 15, 2017

My Yohimbine HCL Pulse Experiment: I Did Not Follow the Protocol Weeks 6 and 7

7 Days
Source: tracking.

I did not follow the protocol for the past two weeks due to being out of town and getting free breakfast and lunches. I know, no discipline. 

Kicked things off on Monday, November 13th with a Greg Plitt liquid diet and the water along with glycogen starting leaving my body. Weighed in at 209.5 pounds on the 14th. We will see how it goes. 

Greg Plitt's Ripped and Strong Diet Plan

1.  Liquid Pre-Workout (2 scoops whey)

2.  Liquid Post-Workout (2 scoops of whey + 1 simple carbs)

3.  Liquid Bridge Meal (2 scoops casein)

4.  Solid Meal 

5.  Liquid Pre-Workout (2 scoops whey)

6.  Liquid Post-Workout (2 scoops of whey + 1 simple carbs)

7.  Before Bed Liquid Bridge Meal (2 scoops casein)

Sample Day of Eating

More Reading:

Yohimbine HCl has a very short half-life of only around 1 – 1.5 hours. This means that after around 3 hours its effects should have worn off entirely.

How To Take Yohimbine HCl - LiftMode

Is Yohimbine A Fat Burner That Actually Works? | Straight Facts (VIDEO)
True or False: Yohimbine Sheds "Stubborn" Ab & Thigh ... - SuppVersity

Apr 14, 2014 - It's part of the bro-scientific basics: If you use yohimbine, it's effects on the alpha-receptors will help you to preferentially burn "stubborn" body fat ...
Yohimbine as an Ergogenic? 5mg of Yohimbine 2h ... - SuppVersity

Mar 13, 2015 - Many people take yohimbine before cycling, but few know that it's not just increasing fat loss, but also their cycling performance on the bike.
Yerba Mate, Yohimbine & Yucca - Potent Fat or ... - SuppVersity

Jun 15, 2013 - Yerba Mate, Yohimbine & Yucca - Potent Fat or Unhealthy Money Burners? Tea Catechins Were Yesterday, Saponins Are the Future!

Bodybuilder in coma from overdose of yohimbine - Ergo-Log
Mar 18, 2010 - Having problems getting really ripped? Whatever you're thinking of doing, taking enormous doses of yohimbine is not a good idea.
Yohimbine HCL: Yohimbine is an alpha2 receptor antagonist (Kucio, 1991), which means it inhibits the action of the alpha2 receptor. By blocking the alpha2 receptorwith Yohimbine, the negative feedback caused by NE binding to the alpha receptorsis reduced and fatty acid liberation is increased.Jan 7, 2008

Stubborn Fat Stack: Making Your Trouble Areas Disappear!

Yohimbine - Scientific Review on Usage, Dosage, Side Effects ...
Many supplements containing yohimbine either do not list its dose, or its dose ..... Yohimbine is a selective alpha-2 adrenergic receptor antagonist (inactivator), ...

Normal protocol:
How to Take

Recommended dosage, active amounts, other details

Dosages of 0.2mg/kg bodyweight have been successfully used to increase fat burning without significant implications on cardiovascular parameters like heart rate and blood pressure. This results in a dosage of:

14 mg for a 150lb person
18 mg for a 200lb person
22 mg for a 250lb person

Supplementation is most effective between meals or during short term fasting.

Caution should be exercised at higher body weight, since the cardiovascular system may not be prepared to handle a stimulatory agent such as yohimbine. When supplementing yohimbine for the first time, always start with a half-dose and assess tolerance before proceeding.

Caution should also be exercised since many supplements containing yohimbine either do not list how much yohimbine is included, or if they do, the actual dose ranges from 25-150% of the dose listed. Since the dosage may be higher than listed, this is extra reason to start with a lower dose.
When pairing yohimbine with other stimulatory agents, half-dose both supplements and work up to the recommended dose cautiously, as two supplements can interact negatively.