The protein in the Asian food product nori has an anabolic and anti-catabolic effect. If you consume a few grams of it on a daily basis, you should be able to eliminate the muscle-degrading effect of the corticosteroid dexamethasone. An animal study that South Korean researchers at Pukyong National University published in Marine Drugs suggests this.
Study
The researchers gave mice the muscle-degrading corticosteroid dexamethasone for 18 days. Some of the mice also received a supplement with protein from the alga Pyropia yezoensis.
Pyropia yezoensis is an edible alga. Dried Pyropia yezoensis is the raw material nori is made of, a food that is frequently used in Asian cuisine.
Half of the mice in the experimental group received 150 milligrams of nori protein per kilo of body weight daily, the other half 300 milligrams of nori protein. If the mice had been human beingsweighing 80 kg, they would have consumed 1200 or 2400 milligrams of nori protein daily. The dried nori sheets that you buy in the store consist of 40 percent protein, so you would need 3 or 6 grams of nori per day to get amount of protein the Koreans used.
Conclusion
"These findings demonstrated that Pyropia yezoensis protein supplementation increased protein synthesis and decreased protein breakdown to prevent muscle atrophy," summarize the Koreans. "Therefore, Pyropia yezoensis protein supplementation appears to be useful for preventing muscle atrophy."
Je-Won Ko, So-Won Park, Na-Rae Shin, et al. "Inhibitory effects of Pycnogenol®, a pine bark extract, in a rat model of testosterone propionate-induced benign prostatic hyperplasia,"Lab Anim Res. 2018 Sep;34(3):111-117.
Thunder god vine is a perennial vine native to China, Japan, and Korea. It has been used in China for health purposes for hundreds of years. Ancient Chinese practitioners used the root of thunder god vine to treat a range of conditions.
Common Name: thunder god vine, threewingnut, lei gong teng
Scientific Name: Tripterygium wilfordii
Extracts are prepared from the skinned root of the thunder god vine. Other portions of the Thunder God Vine are not edible, or for human consumption.
Your health care provider may have recommended this product for other conditions. Contact a health care provider if you have questions.
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May 21, 2015 - Moreover, Ozcan cautioned against using thunder god vine extract supplements for weight loss, as the plant contains a number of compounds ...
PHASE 1 - Beginner's Full Body Dumbbell Gym Workout
Note: In this phase you’ll see that it consists of compound movements that will activate all of the muscles in the body for a full body workout. Whenever starting a new program, it’s good to ease your body into it and slowly increase the overload throughout the microcycle (or macrocycle) to help the body with adaptation while decreasing the chances of overtraining - this of course also depends on your experience levels in weight training.
DAY 1 - Full Body Goblet Squats 3 x 10 Bent Over Rows 3 x 10 Bench Press 3 x 10 Shoulder Press 3 x 10
Roll Outs 3 x 15
That completes day 1 of phase 1.
BUFF DUDES DUMBBELL ONLY PLAN | Day 2, Phase 1
Over the course of the next 12 weeks I'll be going through an intense program featuring dumbbells only. Be sure to follow along!!
PHASE 1 - Beginner's Full Body Dumbbell Gym Workout
Note: In this phase you’ll see that it consists of compound movements that will activate all of the muscles in the body for a full body workout. Whenever starting a new program, it’s good to ease your body into it and slowly increase the overload throughout the microcycle (or macrocycle) to help the body with adaptation while decreasing the chances of overtraining - this of course also depends on your experience levels in weight training.
Farmer Squats 3 Sets x 10 Reps Prone Row 3 Sets x 10 Reps Incline Press 3 Sets x 10 Reps Seated Shoulder Press 3 Sets x 10 Reps
Core: Twisting Plank 3 Sets x 30 Reps (15 each side)
That completes day 2 of phase 1.
BUFF DUDES DUMBBELL ONLY PLAN | Day 3, Phase 1
Over the course of the next 12 weeks I'll be going through an intense program featuring dumbbells only. Be sure to follow along!!
PHASE 1 - Beginner's Full Body Dumbbell Gym Workout
Note: In this phase you’ll see that it consists of compound movements that will activate all of the muscles in the body for a full body workout. Whenever starting a new program, it’s good to ease your body into it and slowly increase the overload throughout the microcycle (or macrocycle) to help the body with adaptation while decreasing the chances of overtraining - this of course also depends on your experience levels in weight training.
Step Ups 3 Sets x 10 Reps (each side) Single Arm Row 3 Sets x 10 Reps (each side) Single Arm Press 3 Sets x 10 Reps (each side) Single Arm Shoulder Press 3 Sets x 10 Reps (each side)
Core: Otis Ups 3 Sets x 15 Reps
That completes day 3 of phase 1. See you next time for PHASE 2, Day 1!
BUFF DUDES DUMBBELL ONLY PLAN | Day 1, Phase 2
Over the course of the next 12 weeks I'll be going through an intense program featuring dumbbells only. Be sure to follow along!!
PHASE 2 - Full Body Plus
Note: In this second phase you’ll notice it’s titled “full body plus”. That's because it’s introducing isolation movements to further the involvement of the smaller muscle groups while still focusing on the compound exercises. We’ll also be increasing the days you’ll be lifting. Making the compound movements slightly more complicated or difficult to further the overload on your body and sparking the adaptation process so you can continue seeing results.
{before each workout} Jump Rope Warm Up: 5 minutes Mobility Drills: 10 - 15 minutes Rest Times Between Sets: 60 - 90 seconds
DAY 1 - FULL BODY + ISO
Full Body: Squat Thrusters 4 Sets x 8 Reps Commando Row 4 Sets x 8 Reps Floor Press 4 Sets x 8 Reps Hang Clean Press 4 Sets x 8 Reps
Isolation: Skull Crushers 3 Sets x 10 Reps Supinating Curls 3 Sets x 10 Reps
Core: Superman's 3 Sets x 15 Reps
That completes day 1 of phase 2. See you next time for PHASE 2, Day 2!
BUFF DUDES DUMBBELL ONLY PLAN | Day 2, Phase 2
Over the course of the next 12 weeks I'll be going through an intense program featuring dumbbells only. Be sure to follow along!!
PHASE 2 - Full Body Plus
Note: In this second phase you’ll notice it’s titled “full body plus”. That's because it’s introducing isolation movements to further the involvement of the smaller muscle groups while still focusing on the compound exercises. We’ll also be increasing the days you’ll be lifting. Making the compound movements slightly more complicated or difficult to further the overload on your body and sparking the adaptation process so you can continue seeing results.
{before each workout} Jump Rope Warm Up: 5 minutes Mobility Drills: 10 - 15 minutes Rest Times Between Sets: 60 - 90 seconds
DAY 2 - FULL BODY + ISO
Full Body: Overhead Split Squat 4 Sets x 8 Reps Bent Over Row (support head on bench) 4 Sets x 8 Reps Close Bench Press 4 Sets x 8 Reps Scott Press 4 Sets x 8 Reps
Isolation: Pull Over 3 Sets x 10 Reps Around the World (chest) 3 Sets x 10 Reps
Core: Windshield Wipers 3 Sets x 20 Reps (10 each side)
That completes day 2 of phase 2. See you next time for PHASE 2, Day 3!
Sodium bicarbonate (baking soda) 1/4 to 1 teaspoon
Daily Creatine Monohydrate 3 to 5 grams
Beta-Alanine 1.6 to 3.2 grams Start the baking soda at 1/4 teaspoon as it can cause diarrhea with high doses. Increase slowly. Intra-Muscular acid buffers (Creatine and BA) Extra-Cellular or blood acid buffer (baking soda) Buffering results in more endurance and strength for better workouts. Sources:
Testosterone cypionate: Reports document that the plasma elimination half-life of testosterone cypionate after intramuscular injection is around 8 days. This means that it’ll take slightly over a week to eliminate 50% of the exogenous testosterone from your system. Knowing this, we can estimate that it’ll take around 44 days (6.29 weeks) to have fully eliminated exogenous testosterone cypionate from your system. Testosterone cypionate is known to stay in a user’s system for a considerably longer duration than enanthate and propionate esters.
There's a built-in warmup. A pair of 10-25 pound dumbbells and a 6x6 foot space is all you need. Perform each move for max reps in 40 seconds with 20 seconds of rest between moves:
1. Hollow-Body Fly Holds
2. Elevated Birddog Rows- Left
3. Elevated Birddog Rows- Right
4. Tall Kneeling 1-Arm Bottoms-Up Presses- Left
5. Tall Kneeling 1-Arm Bottoms-Up Presses- Right
6. Pushup Kickbacks to Hammer Curls
7. Multi-Level Split Squat 1-2 Presses- Left
8. Multi-Level Split Squat 1-2 Presses- Right
9. Split Squat + High Pulls- Left
10. Split Squat + High Pulls- Right
11. Staggered Skier Swings- Left
12. Staggered Skier Swings- Right
That’s 1 round that takes 10 minutes to complete. Do a single round as a starter or finisher. Do 3-5 rounds for a full workout, resting 1-2 minutes between rounds.