How to Manage anabolic and nutritional suplements E-Book

• Herausgeber: Digital World
• Kategorie: Lebensstil
• Sprache: Englisch
• Veröffentlichungsjahr: 2024

Seitenzahl: 418

Beschreibung

If you are an anabolic veteran or you will find a wealth of knowledge about steroids in the following pages. All of the information you will find here is either popular, factual opinions from elite board members or investigative articles written by doctors and pharmaceutical companies. In all cases, this information has been collected to help newbies start their steroid journey on the informative path. And also to help alleviate some of the steroid questions that are asked repeatedly on the board. On these pages you will find: • A guide to the right vitamins, minerals and supplements to take • An introduction to advanced diets • A complete guide to STEROID PROFILES • A table comparing and evaluating different steroids and • How to give an injection

Leseprobe

Datasheet

1st Edition Rio de Janeiro – Rio de Janeiro – Brazil 2021

How to manage the use of nutritional and anabolic supplements

© 2021 Digital World

All rights reserved

ISBN: 9781526036575

Pursuant to Law 9.610/98, total or partial reproduction or commercial disclosure is prohibited without the prior and express authorization of the author and producer.

Prelude

Whether you are veteran to anabolics or just beginning you’ll find a wealth of knowledge about steroids in the pages that follow. All of the information that you’ll find here is either popular fact-based opinions from members of the elite board or from informative articles by doctors and pharmaceutical companies.

In any event this information was pulled together, mostly to help newbies, start their journey with steroids down the informative path. And also to help alleviate some of the fundamental questions about steroids that get asked repeatedly on the board.

Within these pages you’ll find:

• A Guide to Some Vitamins and Minerals & Supplements To Take

• An Introduction Into Advanced Dieting

• A complete guide to STEROID PROFILES

• A Chart Comparing and Rating Different Steroids and Uses

• How To Administer an Injection

As more information becomes available to me, (This is mostly for the veterans) I will gladly add them to these pages. So if you have any info to add please send them to me.

Thanks.

Gear Monster

Live Each Day As If It Were Your Last..............It Just Might Be.

VITAMIN SUPPLEMENTS (Bodybuilders Need)

Vitamin C

2000mg/day

Multi-Vitamin

every day

Flax Seed Oil

5000mg/day

Cranberry Extract

2000mg/day

Alpha-lipoic acid

500mg/day

Milk Thistle

1500mg/day

Ginger Root

1000mg before main meals

Saw Palmetto

every day

Water and cranberry juice

(minimum) 1 gallon per day

Protein minimum

1.5 grams per pound/day

L-Glutamine

5000-10000mg/day

ECA: Thermadrene, Xenadrine, Adipo-Kinetics, etc…

2 times/day

Clenbuterol

20mcg tabs, start slow, work up to 140mcg/day

(once the shakes get too bad, reduce dosage by

one tab and continue for the rest of the period).

YOHIMBEHCL

WHAT IS YOHIMBINE HCL?

Yohimbine hcl is a synthetic copy of the active and effective alkaloid in yohimbe extract.

WHAT GOOD IS YOHIMBINE HCL?

Well, its main benefit is that it allows for the release of fatty acids from "stubborn" fat.

WHAT IS "STUBBORN" FAT?

Typically, so called strubborn fat is estrogenic in nature- though some people just have high #'s of A2 receptors- the A2 receptor is highly influenced by estrogen- if you are a women or have estrogenic fat patterns you most likely have large #'s of A2 receptors.

HOW DOES YOHIMBINE WORK?

It binds to the A2 and blocks Norepinephrine(and other A2 agonist INCLUDING ESTROGEN) from binding to and agonizing it (which inhibits the release of fatty acids)- thus it allows for fatty acids to be "burned" and thus stubborn fat to be lost.

WHERE DOES YOHIMBINE WORK BEST?

Best areas are typically THIGHS, TRICEPS, LOVE HANDLES, GLUTES AND CHEST. Though any area that has soft female fat is likely to have high concentrations of A2 receptors.

METHODS OF ADMINISTRATION

1. Take Yohimbine hcl powder topically if fat loss is your most important goal

2. Oral admin is more stimulatory- a small dose sublingually about 10-15min prior to workout can be very beneficial- much lower doses than topical 3.

Out partying or want to get really amped up yohimbine can be snorted- though dont over do it- it will make you feel crappy LETS GET BACK TO TOPICAL AS FAT LOSS IS THE GOAL OF MOST.

A. Twice daily topical admin will give you the greatest benefits- though smaller more frequent dosing with varied sites may produce better results in some individuals

B. Dosing will vary depending on tolerance, one scoop or 20mg(typically) per dosing is a good place to start though some can tolerate/enjoy much higher doses- you will know when you take too much as it will not feel good. (headache, tired, just unwell- nothing really bad just annoying)

C. Best sites for application as mentioned above are triceps, "love handles", thighs, glutes, calves, chest- basically any area that has fat accumulation- these areas will vary from individual to individual- though the above listed are the most common.

TIPS AND TRICKS- CARRIERS AND PENETRATION ENHANCERS

1. apply after hot shower

2. use a body scrub to get rid of dead skin- This should be done 2-3 times a week 3. It may be of some benefit to swab the area with diluted alcohol prior to admin- though this is probably only really beneficial if not applying after a shower.

4. use one or more carriers- depending on the site of application and sex- if you are older or a woman you will need less penetration as well CARRIERS

a. Organic carriers- aloe vera, while aloe vera gel is effective, the use of pure liquid aloe vera is better and thus reccomended. This carrier also hydrates the skin

b. Menthol either diluted(see oils liste below) or in a cream base like aspercreme(1%menthol) or bengay(16%menthol) (which may itself have some localized effects- aspirin has been shown to inhibit oxidative phosphoralation) salycilic acid (aspirin is also a penetration enhancer). This category includes peppermint (50% l-menthol), wintergreen(50-70%) and spearmint oils (50-70%)- all of which are excellent carriers and penetration enhancers- if using oils be sure to dilute about 8 parts water or aloe vera to 1 part oil.

c. Capsicum- contained in several cream products( the more capiscum the better)- will increase absorption, may have some localized effect on fat burning. This may be to harsh for some- perhaps best diluted and added to other carriers.

e. Pluronic gel- aka phlogel- should only be used in areas with poor blood flow- as it will dramatically increase uptake. This is difficult to obtain and probably not worth the effort as similar results can be obtained cheaper and mopre easily.

The best thing to do is to try these different carriers to find the ones that are right for you- the easiest to get are MENTHOL (aspercreme, bengay, peppermint oil-diluted) and ALOE and perhaps swab the area with alcohol just prior- for most people this is sufficient to get good results. if you have large pockets of fat with little blood flow- ie these areas are always cold- then using stronger penetration enhancers is advisable. Women, because they have thinner skin, will probably need to use less penetration enhancers.

WHO WILL BENEFIT MOST FROM YOHIMBINE USE?

1. women

2. men with female fat storage patterns

3. men who have bulked heavily while on aromatics test/dbol- which because of the increase in estrogen will increase the number and sensitivity of A2 receptors.

4. men who are very lean and trying to drop those last few "stubborn pounds- typically in thighs, lower back, and love handles.

DNR

HISTORY:

DNP stands for 2,4-dinitrophenol. This is a chemical that was once used in the early 20th century to ignite dynamite and cast a yellow dye on wood and other handcrafts. A few years later demographical statistics showed that employees who worked with DNP everyday tended to lose weight, often rapidly. One fall out from this was a study conducted by Stanford University in 1920 showing that the ingestion of DNP does in fact cause weight loss. This prompted physicians to prescribe DNP to obese patients of that era. DNP was on the market for 2 decades as a weight loss drug and was eventually taken off the market and banned for human consumption by the FDA because there was a report of cataract formation among female users of this drug which turned out to be false. This chemical is still deemed too dangerous by the FDA to allow it to come back to the pharmaceutical marketplace. Over the decades of research on DNP, scientists have never shown it to have the ability to cause cancer or any other mutations despite the fact that it’s a phenol and that most phenolic compounds are carcinogenic. DNP is now only used as a research chemical and as a pesticide in a few states that still approve of its use. It is not illegal to own DNP, but it is illegal to market it for personal consumption.

MECHANISM OF ACTION:

DNP exerts its effects within the cell, more specifically within the membrane of the mitochondria. The advantage of intracellular mechanisms of action such as this is that a tolerance to DNP cannot develop. To make a long story short, DNP makes the process of ATP formation very inefficient. Why is this important?

Because ATP is the energy unit needed to drive all our biochemical reactions in our body that is necessary to keep us alive. The cells in our body constantly need energy (ATP) to stay alive. The amount of ATP needed to keep a person alive depends on his/her basal metabolic rate. By making ATP formation inefficient, a person’s basal metabolic rate can increase indefinitely, but for practical uses, basal metabolic rate can safely increase by 30-50% without putting one’s life in danger. It is not unheard of for people to lose up to one pound of pure fat per day while on DNP. If you’re not familiar with ATP, it’s what the Calories that are stored in carbs, fats, and proteins are eventually turned into. In other words, the energy that is stored in the macromolecules are transferred to the ATP

molecule, but DNP disrupts this process. Instead of making ATP from macromolecules in the presence of DNP, the potential energy is just turned into heat. This is very significant because ATP levels in the body will quickly diminish and cells want to replenish that storage by breaking down more fats, carbs, etc. As you can see, a patter quickly develops where ATP levels will constantly be below normal and the body will always be trying to burn more fats, carbs, and proteins to help replenish the ATP levels. This is no different than doing aerobic exercises such as jogging, biking, etc, except while on DNP, the body is doing the aerobic exercise non stop 24 hours a day.

DOSES AND CYCLE RECOMMENDATIONS:

DNP is not a drug for everyone, definitely not the beginner who just wants to lose a couple of pounds to look better with the shirt off… Without proper educa-tion on its use, DNP can be deadly. There are 2 forms of DNP currently on the market, pure crystalline (100% dry) DNP, and powdered DNP (usually 5-10% moisture). The crystalline version is stronger and more effective, but more caution needs to be used while using it. It acts much faster, and the side effects also subside faster as well.

I recommend between 2-6mg/kg-bw per day for crystalline DNP and 4-10mg/kg-bw for powdered DNP. A beginner should always start off at the low end to assess tolerance. Trying this for the first time 2 weeks before a competition can be disastrous. A 220lb man is 100kg exactly. This means that if he is a first time user of crystalline DNP then he should take 200mg per day. I suggest staying with this dose for at least 3 days to keep it safe, then slowly increase the dosage. 400mg/day can be used, but never take it all at once. Always split up the doses as far as possible, so for 400mg/day that would mean taking 1200mg capsule every 12 hours. Only on rare occasions should someone attempt 600mg/day with the crystalline capsules unless it’s used by a very experienced user and all the vital signs are closely monitored. Cycle length depends largely on the individual. At first it was thought that a DNP cycle should be limited to 10 days at the most because the thyroids shuts down and t4 to t3 conversion in the liver becomes nil, however, this is not the case. 10 days is a very arbitrary number. A person taking 200mg/day would have almost completely normal thyroid function at day 10 whereas if s/he took 600mg/day, t3 would be non existent after 3 days. While the t3 hormone plays a very large role in determining fat loss, it should not be a big concern while on DNP because the fat burning capabilities of DNP will more than compensate for the suppressed t3 levels. An advantage to suppressed t3 levels is that the body will burn much less muscle while still burning fat on DNP. Normal t3 and thyroid function is restored within a week of stopping DNP.

Ok, so how long should you do it? I suggest playing around with it and just go by how your body feels. It is not a bad idea to just take 2-3mg/kg-bw for 3-4 weeks. This causes less side effects and will have the same overall effect, but it will just take a bit longer. After you get used to 2-3mg/kg-bw, then another option is to up the dose by 1 cap and carrying that out for as long as your body can handle it because fatigue and a host of other side effects will eventually overtake you. If 2 caps/day is still too mild then repeat the above step with 3 caps per day spread out into 8-hour intervals.

Because of some water retention caused by DNP, users typically find that they look their best 4-7 days after finishing their cycle when the water has normalized.

For competitors: Take the last DNP capsule 8 days prior to the competition date. Carb deplete after 3 days after the last cap. Carb load immediately 2 days prior to competition and stop fluid intake. This should allow for excellent glycogen supercompensation within the muscles for a fuller look.

RECIPE FOR LITTLE MONSTERS

The following 2 pages are just one example of an elite members usage and ideas: Do not think thesedrugs and usages are written in stone. Different things work for different people. Start out slow withsmaller doses, and work your way up.

Testosterone 400-800mg every day - the different names are for the different esters attached to the test molecules. I believe the scale from fastest acting to slowest release in your body is this: suspension (water based), propianate, phenylpropianate, enanthate, cypianate, isocaprianate, decanoate. Longer acting ones take time to release, and stay in your system longer, and also tend to retain more water. Faster ones I have heard tend to be more painful, but it also depends on the benzyl alcohol inside.

Trenbolone Acetate 50-75mg every day. (Fina - best when injected and comes in premade injectable form or pellets that you make the solution with).

Tren and Test are the foundations for every cycle, either cutting or bulking.

Equipoise 400-600mg every day - a derivitive of the test, and makes you hungry as shit, helps put on maintainable weight, makes your veins stick out more, and adds size.

Anadrol 50 - definitely one of the strongest, but also harshest chemicals out there. You will blow up on this, but don't take for more than a few weeks as the side effects are almost not worth the benefits. Also, you will lose much of your gains with this unless you follow up correctly. Anadrol must be accompanied by winstrol or RU-486 in order to prevent progesterone related effects.

Dianabol - dbol: this is a great kickstarter if you want mass, but not as good for cutting. It will make you retain a lot of water quickly, but you will also lose this water when you finish it. you will get great size, strength from this, too.

Winsrol - ideal for cutting, but only when used with proper diet. Does not make you retain water, hurts like hell to inject, can be taken orally, and gives you amazing strength gains. If used with diet, most say they get ripped up and lean on this.

Primobolan Depot - more for cutting and bridging, not mass building.

Reminds me of Abercrombie guys - lean, cut, but not very big overall.

Anavar - oral aa17 drug, very expensive, but everyone says is worth it.

I've heard of great gains, ideal fat loss, but not sure about strength.

For protein- I don't like meal replacements cause they fill me up. but if you do, myoplex tastes good to me. I love isopure the most for no-carb protein, but very expensive.

For diet and timing do this:

oatmeal in morning, egg whites, cranberry juice/water, maybe a small protein shake. Later on do cardio if you want to cut up. Eat 6-8 smaller meals spaced evenly through day rather than 3-4 huge meals. This will help speed up your metabolism and help digest the nutrients better for more effective use.

DO NOT EAT ANY SUGARS OR SIMPLE CARBS WITHIN AN HOUR OF WORKING OUT!!!

If you do, your pancreas will release insulin to break it down, the insulin tells the ATP to stop converting to ADP releasing energy, and if you work out, you won't get as effective training and results. When ATP converts to ADP, a phosphate molecule is released providing energy to flex your muscle - this happens millions of times at once when flexing. Then the phosphate molecules reattach to ADP to form ATP again. Insulin counteracts that.

DO EAT SUGARS AND SIMPLE CARBS IMMEDIATELY AFTER WORKING OUT!!!

This will release the insulin, stop the ATP ADP cycle, and allow your body to get energy from the sugars rather than from burning protein (which is needed to

rebuild muscle). Also, you want to replace your glycogen stores for your

next day's workout. Add L-Glutamine to your Gatorade or Cranberry Juice to

help aid in muscle recovery.

DO DRINK A LIQUID PROTEIN SHAKE WITHIN 30 MINUTES OF WORKING OUT!!!

This is when your body is starving for protein. Try to get 50g of liquid protein.

If you eat solid instead, it won't get absorbed as quickly or easily.

DO EAT A GOOD MEAL WITHIN AN HOUR OF WORKING OUT.

You may be full from drinking the cranberry juice after the workout, then the protein shake, but now you should add in your complex carbs such as brown rice, oatmeal,

possibly pasta.

DIETING IN THE WORLD OF BODYBUILDING

Introduction to Advanced Dieting in the World of Bodybuilding

There are different needs for different athletes, but a good balance of nutrition is always a must. Weightlifters will often seek protein while endurance athletes often take it for granted in search of more carbohydrates, but without a balance, neither will succeed in their goals. We have yet to reach a definition of exact protein needs, but we do know that for an athlete, the need is more than the RDA states, which is 0.4 grams per pound of body weight. In fact, you could double that to arrive at a decent intake of protein.

Just because you get plenty of protein doesn’t necessarily mean that your body has a good environment for adding new muscle. If you don’t have the right balance of protein and carbohydrates, then you could be hindering your gains. Those who do intense exercise or endurance training, with a diet consisting of an insufficient amount of carbohydrates would derive much of their energy from burning protein (there isn’t much energy in protein) thus, that protein that is allocated as an energy source would not be used for muscle repair and growth (which is why protein is so important to bodybuilders). You must have carbohydrates available to your body for use as energy so that your body will not have to resort to using its protein as an energy source. Carbohydrates keep protein available for repair.

Protein is composed of smaller molecules called amino acids. The body first breaks a protein down into its amino acids in order to build various structures such as muscle. Glutamine is the most abundant amino acid that composes muscle. That’s why we call carbohydrates “glutamine sparing,” because your body will burn the carbs as fuel instead of using the muscle’s glutamine as fuel for muscular contractions. If not provided sufficient carbohydrates to be used as the energy source in fueling muscular contractions, the muscle will actually “eat” its glutamine (and therefore its muscle mass), as energy. It’s very easy to work the muscle right off of your body. Over training doesn’t always result in muscle soreness. Over training could simply mean that energy to fuel workouts is coming from existing muscle tissue rather than from your food.

The biggest mistake in amateur bodybuilding is working out too hard and/or too long. Stored energy (glycogen) can only fuel a workout for about an hour. After that, workouts are being fueled mostly by the break down of muscle glutamine for that energy. Of course, you will burn fat too, but you don’t want to loose muscle in the process. Why would someone who just wanted to loose fat care if he looses a little muscle in the process?

Muscle is the only thing you have in your body to burn stored fat. It takes a lot of energy just to sustain muscle. At a resting state, the more muscle you have, the more fat you are burning. One of the dumbest things that people will say when they see an extremely muscular person is “yea, one day that will all turn to fat.” If you have enough muscle it will be almost impossible to get fat! Because the more muscle on your body, the more fat you will be burning at any given second of the day. If you have enough muscle, you can eat almost anything you want and hardly ever have any of that food’s energy transferred into adipose, the storage place for bodyfat.

Gaining strength will also increase the amount of bodyfat that is burned. The more muscle weight you gain, the more fat you will burn, and the more muscle strength you gain, the more efficient your muscles are at burning fat. It is possible to be very strong and not have a lot of muscle. That’s why you may see some skinny guy that is extremely strong out bench press someone a lot bigger than he. He doesn’t have any fat because his muscles are strong and therefore efficient at fat burning.

Calories have developed a negative connotation over the past couple of years mostly due to the bogus diet fads that get scammers rich while the uneducated that follow the plans get worse off than before and become unhealthy. A calorie is only a measure of the amount of energy stored in food. But, that energy may or may not be stored as fat (discussed later in detail). Muscle taxes the body for calories. If someone doesn’t get the energy required to fuel their muscles from that, they will loose muscle mass. If someone starts to lower his/her calories, he will reach a certain point where there aren’t enough calories to support his body’s muscle mass. At that point one is considered to be in a “catabolic” state. That means the muscles will revert to using their glutamine as energy, especially during a workout. If you are working out, you will have to consume way more calories to sustain your muscle than if you were sedentary. Muscle burns more calories when it is being used than when it is in a resting state. That’s why working out is the best weight loss plan. Those muscles are craving energy when you work them, and a certain percentage of that energy will come from stored bodyfat. So while working out a your body burns way more bodyfat due to the muscle’s need for energy. When you loose muscle, you loose the only tool you have to burn fat. So why go on a low calorie diet?

Low Calorie diet plans are simply counter-productive. Muscles will burn bodyfat for their energy source, but they are also going to use a sufficient amount of muscle glutamine due to the limited influx of calories from your food. So yea, you loose weight, but you loose muscle, then what? You’re suddenly more overweight than you were before you first started this “diet” because you no longer have the means by which to burn the fat. These diets are like giving someone five five-dollar bills for their twenty-dollar bill. Calorie constriction is an extremely counter-productive theory solely designed to sound good so someone can sell a book and get rich.

“Well, you have to consume less calories than you burn to loose weight, right?” To those uneducated in this area it would make sense that to loose weight you would have to take in less calories than you burn. In other words, people think that if you burn 2500 calories per day, you must consume 2499 calories or less in order to loose weight. Well, that seems simple. But this is the worst thing that you can do unless you want to wreck your body. You must take in way more calories than you burn! If you hear someone claiming this as the backbone for his or her diet plan, run from it! After reading this you can see why some people can eat anything and never put on a pound and why other people can’t. Applying what you’ve learned about catabolism will help you to understand that you can destroy any chance of becoming physically fit.

Herein lies the key to deciphering this fairy tale about eating less than you burn: digestion. Almost all of our nutrients are absorbed in the small intestine.

The walls of the small intestine consist of an array of blood vessels that continuously absorb nutrients from your food. There are also muscles that line the walls that involuntarily constrict to move food along the intestine till it enters the colon where absorption of nutrients nearly ceases. The rate at which the food is moved along depends on the body’s demand for nutrients. If the body feels the need, it may have the muscles of the intestine hold the food longer to achieve maximum absorption of its load. Or perhaps it will not see the need to absorb all of the food and will readily pass unabsorbed food over into the colon. One key to bodyfat prevention is to prevent the body from thinking that it must absorb all ingested food and to cause it to only take what it needs. This would limit the storage of energy as fat. If you stay on a low calorie diet, everything that you consume past your 2500 calories may be absorbed by the small intestine as fat with 0% passing out of your digestive system as waste and your energy coming from the breakdown of muscle.

From this you can see the detrimental flaw in the eat-less-calories-than-you-burn theory. Your body will not store all of those left over calories! A high percentage of calories will not be stored but will pass out of your body as excrement. The purpose of the excretory system is to let all food that your body doesn’t need pass right out of the system. What do the geniuses behind ELCTYB (Eat-Less-Calories-Than-You-Burn) think that the excrement system is for?

Many uneducated people obviously think that there are no calories contained in human waste. People think that if a calorie isn’t burned as energy, it is stored. Well, I’ve got news for ya; human waste is often calorie dense. When faced with calories, the body has a decision to make: “Will I burn this as energy, will I store this as energy for later use (just in case), or will I let this food pass out of the intestines as waste because I don’t need it right now?” Your body is a lot smarter than you think.

You may be surprised at how “smart” a person’s body really is. For example, let’s say that you are burning 2500 calories total a day. The amount of calories that a person will burn while at rest varies directly with the person’s metabolism and body composition. Lets look at a person who weighs 240lbs, 5’11”, has around 12% bodyfat, and an endomorphic metabolism and his body is requiring 2500 calories per day at rest just to sustain his muscle mass. Taking in 2500 calories from meals is not enough to sustain the muscles’ calorie demands because some of those calories will pass out of the body and not be extracted from the food. He will become catabolic without sufficient calories, and his muscles will use themselves as fuel to enable him to carry out his daily tasks (glutamine as energy). One must take in more calories than he burns in order to sustain muscle. I must repeat, this is just to sustain the muscle you already have.

Think about this: When muscle is damaged (considering one is consuming adequate protein), the muscle grows back stronger and larger than it was before. In order for the muscle to become more massive, microscopic holes must be torn in the muscle fiber during a workout; breaking down the muscle (during a workout) takes energy (calories) to fuel muscular contractions during exhausting workouts. To add muscle you must have sufficient calories to fuel your way through the strong contractions that must be made in order to tear the microscopic holes, this is calories from carbohydrates. Also to add muscle, you must ingest sufficient calories in order to build the additional tissue, calories from protein. So, you must consume way more than 2500 calories in order to actually add more muscle. But how many calories do you actually “need” to complete this feat?

Well, asking what your body “needs” isn’t the right approach. Look at it like this, lets just say (only hypothetically speaking) that your body burns 2500

Remember how I said that the body was smarter than you think? It stores fat for a reason. Your body is designed for survival. Today, in our modern society, we don’t need the survival skills that our bodies have been programmed with. In other parts of the world, the human survival system is needed in order to sustain life. Here in the land of the free, this system often is detrimental to our health due to people’s lack of understanding and appreciation for it.

Your body stores fat to protect itself. It knows that if you are deprived of food for a period of time that you will die. Your bodily functions such as heart beating, breathing, thinking, digesting, etc… all require energy. If you are deprived of that energy, those functions detrimental to life are unable to perform; therefore, you die. Your body is always in preparation for such an event. That is the sole purpose for adipose cells in the body (these are the cells that store fat). Your body gets very nervous when it comes to starvation. It’s your body’s idea of the worst way to die. It knows that in a time of extreme low calorie (or no calorie) intake, such as during a famine, that it can live on its fat. That’s why animals that hibernate store up fat before they go into hibernation, they will use their bodyfat for energy to sustain life until they can go outside and eat. If you are ingesting close to the same amount of calories that you are burning, your body gets nervous and tends to store as many of those calories as possible as fat. We’re talking percentages here. If your body normally stores 10you’re your food as fat on a normal diet and the rest is available for energy, your body may store 90% of your food as fat leaving virtually none as energy. The more you reduce the calories in the diet, the greater percentage of those calories will be allocated into bodyfat because your body begins revert to its survival instincts. The body will slow down its metabolism in order to conserve energy. You will fight a loosing battle if you set out to restrict your calories. You won’t have the energy and you will feel drained as your body stores what you eat instead of burning that food for energy.

Manipulation of the survival system is the backbone of the bodybuilder or fitness competitor’s success. This is the key to loosing fat (aside from added muscle of course). You must stop your body from wanting to store calories. There is one way to do this. Get as many calories as you can! Yes, to loose fat, you have to eat more! This seems a paradox but for those who are in the know, it’s what to live by. Before you write this off as some crazy diet fad, ponder the following concepts closely; this is science not ignorance and is the instruction that I give to all of my clients because I, as a personal trainer, want to see all of my clients achieve their goals.

If you ingest a steady supply of food over an extended period of time, your body will not doubt that another meal is soon on the way. Therefore, it will not feel a need to store ingested calories as fat. To achieve results, this must be done on schedule! The same way that an animal fed at a certain time every day gets ancie when it gets feeding time, your body will begin to develop its metabolic functions around those meals. The most important element is to consume a meal every two hours. Bodybuilders have found this to be the most beneficial time period for maximum anabolic benefits while inhibiting fat storage. This can be extremely difficult at first. People that don’t eat a lot don’t get hungry. This is because the body is used to not having adequate nourishment. The body adapts to a diet higher in calories by burning more as energy, adding more muscle, and passing more out of the system as excrement. After the food is used up, bam, you’re hungry again. If you eat every two hours, I guarantee that your body will begin to let you know that you missed your meal. This is a sure sign that your body is adapting. You begin to get hungry every two hours because your body is running out of nourishment quicker because a) the body increases the metabolism and therefore more of that food is being burned as energy (thanks to the adaptive qualities of the thyroid gland and its release of T3) and b) because your intestinal muscles are allowing less time for foods to be absorbed. With nourishment like this you will turn into a walking anabolic inferno!

By a meal, I don’t mean a big six course meal, only a little snack or something just to say to your body, “here you go, here’s you some food.” Over time, your body will begin to cease fat storage. Your body will know that it has a steady feed of energy coming so what it doesn’t need, it will allow to pass out of the body as waste. You could actually have maybe 75% of your calories simply pass out of your body! In other words if you are burning 2500 calories a day, you could take in 10,000 calories and a lot of what your body doesn’t need for anabolism would simply pass out of your body!

This sounds too good to be true to most people but its what many physically fit people live by whether they consciously realize it or if they are just going along with what their bodies are telling them to do. Bodybuilders have to consume a gruesome amount of calories in order to obtain more muscle and in the process they actually signal to their bodies that food will always be there. Their bodies adapt to this eating style by storing a smaller percentage of that food as bodyfat. If your body doesn’t feel a need for body fat, it will not store it. You must remember that calorie intakes in extreme excess are not possible for everyone. This is due to a number of reasons.

1.) Most people aren’t capable of eating frequently enough to make this program work or they may simply forget to eat. It isn’t possible for everyone to eat enough to achieve this benefit mostly due to the time it takes to eat every two hours. If you break the schedule, you start to make your body “nervous.”

2.) There are three main body types. These body types reflect the degree by which their bodies allow those calories to pass as waste and individual metabolic rates. It may take longer to convince the bodies of some that they don’t need to store anything up. It may take some weeks of eating meals every two hours to convince their bodies that fat storage isn’t necessary. An ectomorph is generally skinny. They don’t gain weight (muscle or fat) very easily because most of the calories are burned as energy or pass out of the system unabsorbed. Their bodies don’t allocate calories into adipose but generally lack muscle mass due to the same reason, high metabolism. These people would be the ones who would die first if faced with life threatening circumstances such as a drought or famine.

A mesomorph is just opposite. They tend to be extremely anabolic and store up energy. They are best equipped for survival. These people are blessed in that they are extremely anabolic meaning that a lot of calories go toward muscle gains which means, in turn, that their bodies are harder to over train and less likely to become catabolic. The downfall is their ability to store fat. But this can be overcome in time by letting the body know that a steady supply of food is on its way. Their metabolism will be boosted and they will retain their muscle building capabilities. An endomorph is in the middle of the two. Most people are endomorphs demonstrating properties of both body types.

3.) The quantity of food consumed during each meal can affect how much is stored as fat. As part of your survival system, eating a big meal may be a signal that it’s the last meal for a while. Therefore your body may store a greater percentage of those calories as fat.

Meals need to be kept small and divided up into no less than 6 meals a day. The more meals, the better off you are. The digestive system burns calories.

When you have food in your digestive system, you are burning many more calories (a relatively high percentage of those calories is from bodyfat) than if the digestive tract was sitting empty waiting a meal. Divide those meals up.

4.) The quality of a meal may affect how its calories are used. Fats are more likely to be stored as fat. Carbohydrates are stored as glycogen, and storage for protein is new muscle. The body hates to allow fats to pass freely out of the system as waste. But one should not totally avoid fat.

Some fat is necessary in the diet. With fats kept as low as possible in a meal, the quality of the food that you eat is said to be high. It is imperative that excess fat be avoided like the plague. One must also remember not to avoid carbohydrates in their diets.

5.) Getting enough complex carbohydrates is imperative. Carbohydrates are burned as energy so protein won’t have to be. Carbohydrates give up their energy and spare your hard earned muscle from waste like a soldier who gives his life for his country. Complex carbs are only “complex” molecules of simple carbs. In other words you can think of a sugar as a monosaccharide (“mono” –one sugar) or a disaccharide (“di” –two sugars). Glucose and fructose are two examples of monosaccharides. Sucrose, table sugar, is a disaccharide composed of one molecule of glucose and one molecule of fructose. If you chemically bonded two glucose (monsaccharide) molecules you would have a disaccharide, maltose, used to flavor malt liquor. A “complex” molecule is a polysaccharide (“poly” –many sugars). There may be anywhere from three to one hundred thousand sucrose sugars bonded together (sucrose-sucrose-sucrose…). An example of a polysaccharide in animals is glycogen (for food storage). Plants use two forms of polysaccharides starch (for food storage) and cellulose (structural material). It’s interesting to note that cellulose is so complicated that animals cannot digest it. Not even a termite can digest cellulose. The only creatures on this earth that can digest cellulose are the bacteria in the intestines of animals that eat it. This is actually how fiber benefits us. We cannot digest fiber, its too complicated of a carbohydrate, but in an effort to break it down, our intestines are flooded with water. This keeps the digestive tract hydrated with a lubracative material called chime and helps to keep the system clean and regulated.

Complex carbs are just many simple sugars bonded together. Your body has a hard time separating the complex carbs into simple sugars. It takes a while to break down a complex carbohydrate molecule. By the time the body can break down, say, ten grams of carbs, 2 grams have already been passed through the intestines and are no longer available for absorption. Breaking down carbohydrates into simple sugars requires energy. A portion of complex carbohydrates may require 50 calories to break down, but after the process of digestion, the body only reaps 25 calories in return. This form of dieting (eating huge amounts of foods every two hours) could actually help you to loose weight (fat) twice as fast as starvation alone. Many calories such as those composed in complex carbohydrates pass out of the system before they can be broken down into their usable forms and are; therefore, unabsorbed and unused.

Simple sugars on the other hand, should be avoided (except after workouts). They are easily absorbed, because they are “simple,” and must be either immediately used as energy or stored, and they require no energy for their break down like complex carbohydrates do. Sugars can be stored as fat but not the same way fat is. It takes fatty acids to make bodyfat. The fats that you consume can provide the fatty acids as a waste product after the fat is burned as energy. Simple sugars help to compose glycerol which combines with three fatty acids to form an energy dense molecule of bodyfat.

6.) The composition of the meal can affect how it is stored (as well as providing an anabolic environment). It is important to eat the right balance of proteins, carbohydrates and fats. “One can not live by bread alone” –Jesus. Nor can one live by protein alone. It is imperative that one consumes enough protein to enable the muscles to repair and grow. Keep in mind that it is still not known how much protein each individual must consume to attain anabolism.

Individual protein needs may differ in part by the efficiency of an individual’s body. The mesomorph may not need as much protein as an ectomorph because an ectomorph’s body is probably burning more protein as energy than the mesomprph. Some people may more readily absorb the protein from foods than others. More protein is always good as long as you don’t neglect your carbs.

7.) The digestive tract burns lots of calories, and a great deal of those calories are derived from stored fats. That is one of the functions of fat storage, to ensure that fuel will be provided for the digestive process. Your body knows that the digestive process is of extreme importance. It knows that its life sustain-ing energy comes from the digestive system’s process of breaking down food into its usable form. That’s why a higher percentage of energy comes from energy that is already stored (bodyfat) rather than from ingestion. Having the digestive system depend on bodyfat for energy keeps the body able to absorb food once it is presented while the other body functions have already already shut down. Having your digestive system full and working to digest those meals every 2 hours will definitely be an advantage in burning stored bodyfat.

PROTEIN IN THE WORLD OF BODYBUILDING

PROTEIN

There was a study by a Dr. Lemon where 22-year-old men trained in the gym for an hour and a half, six days per week. These men required about 0.7 Grams of protein per pound of body weight to keep from becoming catabolic. This would mean a 150 lb male would need 102 grams of protein per day.

This did not mean that they gained anything as far as muscle mass was concerned. To have gained muscle from their workouts the study showed that they would have had to consume over .7g/lb of bodyweight. There are experts who say to take in 2 - 4 grams per pound of body weight! Now just imagine how many carbs that you’ll have to ingest to go with that for a balance. A 200 lb person would need 400g of protein and 1000g of carbs.

That’s like 5600 calories a day not including the fat calories! The World Anabolic Review will tell you just that. This is an understandable intake if you are a hardcore bodybuilder or using anabolic steroids, as you would certainly allocate a higher percentage of protein toward anabolism.

Remember not to neglect the carbohydrates. Carbohydrates, if you will remember, are burned in place of protein. The greater environment for anabolism you have, the more you’ll benefit from additional protein. Someone on Deca-Durabolin (an anabolic steroid) for instance, would need significantly higher amounts of protein due to the increased protein synthesis caused by the steroid. Bodybuilders have trained their muscles, and therefore store more protein than they burn, thus the growth response is better.

Carbohydrates are necessary for both the runner (endurance athlete) and the bodybuilder, because they are stored in your muscles as energy or fuel when needed. One third of a person’s dinner should consist of protein rich foods. The rest should be carbohydrate rich foods. For instance, eat a carbohydrate rich breakfast, then a lunch, which is 1/3 protein and 2/3 carbs, then a dinner of the same proportions. Fish, chicken, lean meats, etc… can be added to a meal, but should not be the bulk of the meal.

Carbohydrates are important to maintain energy and to train at your best. Proteins will build and recover your muscle tissue, but only if you eat the right balance. A high protein/low carbohydrate diet will lead to fatigue, glycogen stores being depleted, and frustration because you are training hard and not gaining the muscle mass that you crave. It can also wreak havoc on your kidneys due to ammonia build up with the release of nitrogen which helps to compose amino acids, especially if you don’t drink enough water.

CARBS IN THE WORLD OF BODY BUILDING

Carbohydrates

It is a common thought and concern that carbohydrates are fattening. They are not. Too much fat is fattening. In one teaspoon of fat you will find 36 calories. In one teaspoon of carbohydrates you will find 16 calories. The amount that is converted into fat is very limited because you burn carbs for energy during any activity.

For even one gram of carbohydrate to reach adipose storage, it must first not be able to be burned as energy. If there is an overabundance of carbs and some aren’t used for energy, they are stored as glycogen. If by some chance, the glycogen stores are full and that carbohydrate can’t be used as energy, there is a chance that that it may be stored as bodyfat. One’s metabolism will affect the amount of carbs left over for fat storage by causing more or less to be burned. With a decent metabolism and healthy diet, carbohydrates should not be allocated to fat storage. Fats are readily stored as bodyfat. There are four calories in one gram of carbohydrate; four calories in one gram of protein; nine calories in one gram of fat; and seven calories in one gram of alcohol (hence the beer gut).

What you burn and when: There are several sources of energy. When a person is doing low-level exercise, such as walking, or maybe performing various tasks at work (if work is not just sitting in a chair), he burns primarily fats for energy. When doing light to moderate exercise, jogging and brisk walking for instance, stored fat provides 10% - 30% of your body’s fuel. When you exercise hard, sprinting, running, swimming, you rely mostly on the glycogen stores in your muscles for the energy. Remember, these are percentages, not amounts. You will burn way more fat if you are active than if you were sitting in a chair.

There is a difference in how the trained and untrained body stores glycogen