Lowyat.NET: Latest topics by arekey

Supplement to Rip / Lean

arekey — Mon, 05 Oct 2009 18:36:37 +0800

Hi Guy
I'm almost done bulking up. Now i'm preparing to go next phase in transforming my body which is get rip/lean.

Need your advice in supplement stack.

I'm staple GNC Megaman Multivitamin.

I'm thinking using ON Pro Complex, Gaspari SizeOn and replacing NO-Explode to Gaspari Superpump250.

Anyone have try On Pro Complex??

Pls Advice.

Making Sense of Supplementation

arekey — Fri, 14 Aug 2009 21:44:06 +0800

This Article From No Nonsense Muscle Building, Vince Delmonte

Part 1 of 7 :The Advertisements Only Tell Part of the Story...

Well, I hope I’m not going to shock anybody – but at least it is now official. The U.S.
Federal Trade Commission has published a report that states weight loss adverts are
generally a pack of lies! You can find the entire article at this link: http://www.ftc.gov/bcp/conline/features/wgtloss.pdf.

I could have told you that from personal experience – but here are a few extracts
from the FTC reports that were written by Richard Cleland, Walter Gross, and
Paula Kurtzweil Walter:
‘Ads for billions of dollars of diet products and services sold each year often include
false, misleading and exaggerated claims that promise rapid, effortless weight loss
and unachievable goals, according to a government report released yesterday.’
...
‘With nearly 70 million Americans trying to lose weight or to prevent weight gain at
any given time, these rampant, deceptive claims not only waste money but also place
some consumers at risk.’
..
‘We have known for some time now that there is a serious problem with weight-loss
product advertising,’ said FTC Chairman Timothy J. Muris. ‘This report demonstrates
the extent of that problem.’
..
‘At least 40 percent of the 300 ads reviewed in the two- year study made at least one
false representation, such as ‘can eat as much as you want and still lose weight’ ...
‘More than half of the ads either made false statements or statements that were
very likely to be false, including the suggestion that pounds could be shed without
cutting calories and increasing physical activity, and the promise of a steady weight
loss of eight to 10 pounds per week.’
..
‘Other ads made unproven claims about safety and effectiveness, and still others
purported that their products produced long-term permanent weight loss, when
there was little to support that claim.’
..
‘It appears that too many unscrupulous marketers are making false claims promising
dramatic and effortless weight loss to sell their products.’
..
‘As with cigarette smoking and alcohol abuse, false or deceptive advertising of
weight-loss products and services puts people at risk.’

‘Many of the products and programs most heavily advertised are at best unproven
and at worst unsafe.’
..
Here’s an actual example of an advert they reviewed...
‘Amazing Fat Fighting Diet Pill Produces an Extremely Fast Weight Loss..... Even
if You Cheat or Refuse to Diet’ Obviously untrue, but before you laugh too hard,
doesn’t that sound just like the muscle gain adverts we see for BS weight gain/steroid
alternative supplements all over certain websites and magazines? The reason I
included the above report is because many of these same companies that create fat
loss products also create weight gain and ‘muscle building’ products.

I wonder what conclusion the FTC would come to if they did a review of “weight gain”
supplements? You have probably seen some of the ridiculous claims yourself. Things
like, “Gain 5 Pounds in 8 days On This 3rd Generation Creatine,” or “Scientifically
proven to gain muscle...” or “Put 2 inches on your arms in one month...” and thousands
of other claims made by supplement companies to push their products on you.
And of course if you dispute any of their claims, they will quickly show a ‘scientific’
study and some dude in a lab coat that ‘proves’ it works.

The reality is that advertisements only tell you a part of the story.
Remember that advertising is all about selling – sometimes at the cost of truth and
morality. Marketers are geniuses when it comes to getting us to buy. They are trained
professionals and know exactly how to provide obscure details and words, allow us to
fill in the blanks and read in between the lines.

They pry on your emotions and cling to your despair and want you to have faith
in the best situation possible so that you will buy their product. They suggest that
Product A can help you achieve a desired result. Product A can shift your body into
metabolic overdrive, or can help you build mountains of muscle. They never state
that it will. They make outrageous exaggerations beyond our wildest dreams and suggest
almost magical results. If you have a problem, they will provide a solution.
Supplement companies’ priorities are quite simple – create a profitable product. They
will go to great lengths to get you to buy their product. This misleading, more accurately
– untrustworthy - information is everywhere.

The misinformation about supplements is fueled by the fitness magazines themselves
and results in the root problem. Many people (including myself when I first entered
the bodybuilding world), especially beginners, have no idea that these fitness
magazines also own supplement companies. Some magazines are created for the sole
purpose of building a vehicle to sell their supplement line.

It is now literally impossible to obtain an unbiased and objective viewpoint of the
product because of the conflicting interest. Can you imagine a supplement company
publishing an article called “Don’t waste your money on Supplement X” and then trying
to sell supplements on the next page with a full-page advertising spread!
If only truthful, useful, and factual information was printed in muscle magazines it
would be difficult to fill their pages each month. Magazines would be reduced to 10%
content and 90% advertising (some magazines are close to this ratio already!) A quality
magazine would be reduced to a quarterly publication or a bimonthly publication at
best.

This would be financial suicide because money made from these magazines is not from
subscriptions or newsstands sales but from the supplement advertisers. A reduction in
magazine publications means a reduction in income from advertising sales. Less advertising
equals less supplement sales and the sick cycle continues.

[addedon]August 14, 2009, 9:48 pm[/addedon]Part 2 of 7 :The Supplement Companies Don’t Want You To Read This...

To be honest, this content is going to scare them, if they know you are reading this.
Not only am I about to reveal to you their most trusted secrets but I’m going to show
you how to create your own supplement routine.
Did you know that you can create your own and even more potent
supplements (and spend less money doing it) out of basic
supplements, instead of purchasing overpriced ones?
The supplement industry has discovered how to become rich very quickly. They operate
on a series of ‘little known’ rules that everyone follows and nobody questions.
Unfortunately there are not many high quality companies or products that are created
from scratch. They do not sell on volume and deception so have lower sales and can
not afford multi-million dollar advertising campaigns. Not to mention – a good product
is going to cost more – so their product can not compete on cost.

Did you know that 60% of new weight training routines fail in the first 3 months
and that 90% of diet programs fail in the first 3 months? Interestingly, many workout
programs and transformation competitions are based on a 12-week plan!?
Coincidence?

Not even close. I personally call this ‘The 3–Month Rule,’ and is something many fitness
companies have been aware of since this statistic was released. I am not sure if
The 3 Month Rule is the official title for this phenomenon but it will do. The 3–Month
Rule states that the average person will join a gym, buy some exercise equipment,
buy some reading literature, start a new diet, buy some supplements and quit by the
3rd month!
Why do they quit? I would say it’s because they are not getting what they were promised
– results. It’s really simple – no results equal no motivation.

Why spend more time and money if you are not getting anything in return? This means that fitness
companies really have no incentive to create products that work.
The only goal is to create a product that works partially and keeps them coming
back for more, and to suck up as much of your money as possible in that three month
period. Big deal if their product does not work. There will be another herd of mooing
cattle moving in for the “slaughter” and this allows the company to continue this
cycle over and over while making a lot of money in the process.
Another rule is the
“Repeat Rule.” Even if the product has no influence whatsoever
but the trainee experienced some gains, they won’t want
to mess with a good thing and will keep buying the product.
And most likely the supplement had nothing to do with their gains – most likely it had
something to do with their training intensity, program, diet or sleep.
Don’t underestimate the power of the mind. If I gave you a red pill packaged in a
impressive looking bottle (the pill is actually filled with salt but you don’t know this)
and told you this would skyrocket your strength in the next month, I would not be surprised
if your strength actually went up the next month! The power created by your
mind could actually be responsible for the real results!

[addedon]August 14, 2009, 9:51 pm[/addedon]Part 3 of 7 :So You Want To Create Your Own Supplement Company? It’s Easier Than You Think!

Most companies get their products from a contract manufacturer. A contract
manufacturer is basically a company that has the tools and equipment to get the materials
needed for a specific product, and is able to put the product together. Supplement
companies would approach a large manufacture for a bulk order of a specific
product they wanted to create.

So if you wanted to create your own supplement company you would contract with
one of these manufacturers. You would decide on your product name and label, and
then have the supplier formulate your product. You’re now in business.
Pretty much all the creatine and other popular supplements are created by a few
major companies around the world that are responsible for producing mass quantities.
Since you are about to go into business you can buy it from one of these major companies
and they will formulate it for you under safe conditions.

Next, throw your company label on the package, hire some supplement reps, pay lots
of money in advertising and pack the shelves with your new product.
As a new supplement company, you now have the job of creating a ‘story’ that will sell your product. Are you going to choose a Before and After campaign, create a “10– page Special Fat Loss Report” or reveal some “New Scientific Breakthrough” your
team has just discovered? Maybe you will call up one of your current clients, who happens
to be a Professional Bodybuilder, and have him write about how great Product X
works for him - and pay him a ton of money to lie. Your advertising artillery is endless.

And if you want an “Advanced” or “Cutting Edge” product then you’d better add a
few ‘extra’ ingredients that make your product better! You know these ‘extra ingredients’
do nothing for your customer but it will make your advertisement more exciting!
Finally, once the supplement is formulated your real task is selling the product. Your
most profitable bet is to begin with exaggerated and bogus claims that are more
accurately described as downright lies.

Don’t forget to aim your adverts to young bodybuilders between the ages of 15-25
where the greatest percentage of sales comes from. This group is impatient
and eager to put on the most size possible in the speediest fashion. It is this group
that is the easiest to convince and impress the most. It is this group
that is the most gullible to the deception.

Don’t forget to ‘back up’ your product claims with ‘scientific studies’ and provide
vagueness such as, “an independent university study suggests...” It is necessary to
state the name of the university in case a customer wanted to investigate the study’s
accuracy and claims.

But that is the least of your concerns because how often do readers have time to
cross-reference the listed scientific references? Most of your customers will just take
your advertisement’s word at face value.

[addedon]August 14, 2009, 9:55 pm[/addedon]Part 4 of 7 : If It’s Published In Black And White It Must Be True

Ever notice that virtually every magazine company owns a supplement company? I
guess a little light switched on when magazine owners discovered that they could
increase their bottom line far more by selling supplements instead of magazine subscriptions.
Now, whenever you look into a fitness magazine, you will be bombarded
with a publication that is more interested in selling supplement products than providing
a quality magazine.
And since you can believe everything that you read in print – magazine publications
take advantage of their ‘mega-credibility’ and have lead us to believe that
everything is true - because you can’t print a lie, right? Anything in print must be
true, right?
Don’t these magazines have to meet certain ‘government regulations?’ Guess again.
Most people will believe anything that is printed in a ‘reputable’ and nationally circulated magazine.
It makes sense why magazines are the perfect vehicle for promoting supplements.

Ever wonder why advertising ads look more like articles these days? Have you ever
noticed how many magazine articles are about the ‘latest’ and ‘greatest’ new ‘breakthrough
formula’ in supplements? These 5-page ‘reports’ are not really ‘articles’ at
all but adverts in disguise. And how convenient - an 800 number at the end for easy
ordering!

And even if a magazine publication does not have its own supplement line you still
can’t trust the company to reveal the whole truth. Remember, deep-pocketed companies
pay tens of thousands of dollars to advertise in these magazines.

Do you think the editorial department would run an article series on “Supplements
don’t work” and offend their loyal advertises who help them stay in business? You will
never see a magazine article that bashes supplements and then on the next page
issue an advertisement promoting the same supplements that were just bashed.
Magazine companies are not going to burn bridges with advertisers who are paying
thousands of dollars for one page, full color ads.

It would be foolish for magazine companies not to promote supplements like crazy –
whether they work or not – because it creates a very profitable system. The more
supplements sold, the more advertising that can be created. The more advertising
created, the more supplements sold – and naive and desperate consumers are fueling
this cycle.

So I’m screaming this as I type –
DON’T BELIEVE EVERYTHING YOU READ!

Question everything. Learn to discern. Use your own intuition and instincts. Use common
sense and your own good judgment. Make logical and not emotional buying decisions.
Just because it’s in print does not means it’s true. As the old saying goes, if it is too
good to be true...it probably is!

[addedon]August 14, 2009, 9:57 pm[/addedon]Part 5 of 7 : Do I Need All the Recommended Supplements?

No. You do not need any supplements at all to use this program. The No Nonsense
program has been designed to be effective without the use of supplements because
of the nutrient dense meal plans. However, you will notice the meal plans do include
protein shakes and this is a safe exception.
In a perfect world where you could live in your kitchen all day, protein shakes would
not be necessary and you could consume 200-400 grams of protein each day without
protein powder. However, this is very unlikely for 90% of people.

Here is a little test which is not mandatory but quite powerful to show you the
role of supplements:
Eliminate all supplement intake (including protein powder, multi vitamin and creatine)
for the first month to prove to yourself that you can make tremendous muscle
gains with training, nutrition and sleep alone. THEN...start introducing supplements
gradually and monitor the effect.

On top of that, do not use of any supplements until you have gained at least
10 pounds of good quality weight from just whole food. Food is far more anabolic than
supplements. This will be a powerful learning experience.
Remember that you do not need supplements to gain muscle, and taking them does
not automatically mean muscle gain and fat loss. Supplements are simply there to
help, not take the place of a good diet and training regime. If you are not gaining
muscle mass, supplements are not the answer. You need to monitor your training,
nutrition, mental attitude and recuperation strategy to figure out what needs optimizing.
Once you get all of these components in check then you will start to gain muscle
mass. Genetics and your effort will determine how much and how fast.

In fact, I only introduce certain supplements into my program when my training
has hit a 90 % threshold – meaning I have honestly implemented all the other training
principles I have shared and have approached a minor halt in progress. THEN,
we will consider the introduction of certain supplements as they can potentially
make a 1-5 % difference in your overall results.

There are many supplements on the market - fueled by large marketing budgets to
gullible people looking for an edge - but natural supplements have huge obstacles to
overcome in replacing whole food. They do not work in your digestive system or function
with proper life in your bloodstream therefore the effect is very low.
You must be very careful about which supplements you use (if any) and you need to be
educated on which brands are the most reputable. I personally believe that if you focus
your effort on high-quality whole food, the need for supplementation is minimal.
After all, for a supplement to be sold over the counter the FDA requires it to be from
a ‘food’ source.

[addedon]August 14, 2009, 10:11 pm[/addedon]Part 6 of 7: Recommended Supplements

Here are a select number of supplements that have similar benefits to whole foods
and function well with your digestive system and body’s means for optimal function.
The following are acceptable supplements that are beneficial for aiding in muscle
growth, fat loss and overall health.
If you take me up on my test, these are the supplements that you should introduce
after you gain your first 10-20 pounds of quality muscle weight with just food alone.
However, if you wish to start with supplements right from the start of your program,
these are the ones that are acceptable and recommended for the rest of your life as
well:

I. Antioxidants, Antioxidants, and more Antioxidants

What the experts say about Antioxidants:
“The amount of antioxidants that you maintain in your body is directly
proportional to how long you will live.” - Richard Cutler M.D.

“Scientists now believe that free radicals are causal factors in nearly every
known disease, from heart disease to arthritis to cancer to cataracts. In fact,
free radicals are a major culprit in the aging process itself. By controlling
free radicals, antioxidants can make a difference between life and death, as
well as influence how fast and how well we age.” - Lester Packer, Ph.D.

“Scientists’ understanding of the benefits of vitamins have rapidly advanced,
and it now appears that people who get enough vitamins may be able to
prevent such common chronic illnesses as cancer, heart disease and
osteoporosis. All adults should take a multivitamin daily.” - Journal of
American Medical Association

“Powerful antioxidants like lutein and xeaxanthin (from tomatoes) may protect against
coronary-artery disease, cataracts, macular degeneration and cancer.” - Time Magazine
“Antioxidants can cut your risk of heart disease up to 70%, diabetes 40%,
lung cancer 30% and breast cancer 20% studies show. Many leading
authorities now urge all adults to take a daily supplement.” - USA Today

What are Antioxidants?
Antioxidants are your body’s first line of defense to fight off ‘free radicals’ that
are created from exposure to smoking, second-hand smoke, pollution, sunlight,
chemicals in our food and physical and mental stress. These ‘free-radicals’ are responsible
for damaging our human cells and can lead to degenerative diseases and
aging.

The best way to increase your antioxidant level is twofold -
eat more fruits and vegetables and take a high-quality
multivitamin supplement.

The National Cancer Institute recommends eating 6-10 serving of fruits and
vegetables per day and the American Medical Association is now recommending
that everyone take a multivitamin supplement daily.

Do you want optimal prevention or optimal function?
Since your training goals are more ambitious than the general population I would
suggest doubling or even tripling your multivitamin dosage during periods of intense
training. Assuming an adequate diet most nutritionists do not recommend that people
take supplement antioxidants in the form of vitamins and herbs. I believe this advice
is far too conservative and casual in the quest to build muscle.
Traditionally, nutrition recommendations have been based on prevention of deficiency.
Since you are reading this I know you are interested in more than prevention – you are
interested in optimal function.

Tips:
· Build up to a minimum of 500-1000 mg of Vitamin C and 400 IU of Vitamin E as a
good first step to antioxidant protection.
· In addition, the daily ingestion of 1-3 cups of green tea will provide both antioxidant
benefits as well as cancer-fighting and thermogenic effects. In addition,
ginkgo biloba, grape seed extract, and pine bark extract may all promote similar
antioxidant effects with a host of other health benefits.

II. EFA ’s
I still remember the day when I discovered that there were two types of fat – and one
of them was actually very good for you! I had no clue that 80% of North Americans
were deficient in essential fatty acids or EFA’s. Personally I found it hard to believe
that there was actually good fat that would speed up your metabolism, reduce inflammation
in the body, and decrease your risk of heart disease, stroke or cancer.
There are three main groups of fat. Saturated fat is considered the ‘bad’ fat
and most commonly associated with animal products. These fats are usually
derived from animal products. Most monounsaturated fats are derived from plants
and are most commonly associated with olive and canola oils – these are considered
your vegetable oils.
Polyunsaturated fats are also mainly derived from vegetable and fish
oils. EFA’s can not be made in the body like saturated fat so they must be supplied
in our diet. Since our bodies don’t have the ability to make them, the amounts of
Omega 3’s or 6’s found in the body are largely a function of what we eat. Omega 3’s
are mainly found in fish oil, flaxseed oil, canola oil, walnut oil, and green leafy vegetables.
Omega 6’s are mainly found in vegetable oil, corn oil, safflower oil, sunflower
oil, peanut oil, and sesame oil.
Interestingly, the fats from animal products (meat, dairy, and eggs) that we usually
think of as being all saturated can also provide some polyunsaturates. The level of
polyunsaturates and the ratio of 3’s to 6’s is entirely dependent on what the animals
are fed. Animal feed high in corn will produce animals that have high Omega 6 fats.
Animals fed natural grasses will be high in Omega 3s.

Tips:
· Since Westerner’s are already high in Omega 6, during all training phases, make a
conscious attempt to eliminate the Omega 6 polyunsaturates from your diet while
simultaneously increasing your Omega 3’s, mostly in the form of fish/salmon oils
(DHA, EPA) and some flax seeds, and some flax oil. This increase in 3’s, as well as
the more favorable ratio of 3’s to 6’s, can potentially increase insulin sensitivity
in muscle, decrease it in fat, reduce body fat, decrease muscle damage and soreness,
and decrease disease or injury-induced inflammation.
· Replacing saturates with monounsaturates in the form of olive oils is a smart
move. This can favorably impact blood lipid profiles and cell integrity (by preventing
free radical induced oxidation.)
· During mass phases you should eat more saturated fats – up to 30% of your intake
max, by using butter instead of oil when cooking. During diet phases, decrease
this ratio to about 10% of total fat intake and attack the salmon and olives for the
rest of your fats.
· Finally, don’t reduce fat intake to such low levels that your energy levels are
that of an 80-year-old bridge player. Trust me; your testes will become nothing
more than little dangling ornaments with no real function but to get in your way
during leg presses.

III. Protein Powder
So, although protein supplements are not an absolute requirement for gaining mass, I
have yet to meet any person able to get 400 grams of protein per day from cooking
food. If your protein intake is greater than 200 grams per day I will suggest a protein
powder – it will make your life a lot easier.
In addition, dollar for dollar, protein powders and meal replacement drinks tend to be
more cost effective than whole food. Don’t get me wrong, though. Protein powders
are still supplements in my book. Supplement means an addition to the diet. I emphasize
this because the focus of any diet should be food. Whole food is often preferable
to powders because it can offer a whole spectrum of nutrients that powders
cannot.

Most of your dietary protein should come from meat, fish, poultry and eggs. However
getting all your protein from whole food is not always practical or convenient, especially
if you have to eat 6 or more times a day to get your required intake. I will stress
to you, for optimal muscle gains, that you should limit yourself to a maximum
of three per day or 40 % of your meals. This advice might appear to
contradict the meal plans I provided because you will notice that 2-3 meals a day areliquids, not including the additional three workout drinks. The plans were made with
the majority in mind – most people will be able to handle three real meals and three
liquid meals no problem. If your lifestyle permits then you are free to substitute a
liquid meal for a real meal.

The bottom line is that both are necessary to achieve a complete nutritional balance
as well as the desired level of protein intake, especially if you’re not a big fan
of cooking. Do not make the fatal mistake of thinking protein powders can take the
place of a solid training and nutrition program.

Before deciding which protein powder is necessary, here is a short protein primer to
help you make sense of the thousands of different protein powders from which to
choose:

Whey protein makes up 20% of total milk protein. Whey is recognized for its
excellent amino acid profile, high cysteine content, rapid digestion, and interesting
variety of peptides. Since it is very quickly digested the best time to consume it is
during the Energy and Anabolic Phases.

Casein protein makes up 80% of total milk protein. Casein is recognized for its
excellent amino acid profile, slow digestion and interesting variety of peptides. Since
casein is slowly digested into your bloodstream, don’t use it during workouts or after
workouts – you need a fast absorbing protein at these times. Instead, use a casein
protein for the Growth and Recovery Phases.

Soy protein is the most controversial of all protein types. While the soy groupies
have gone to great lengths to label soy as a super food with magical effects, there is
also a good amount of research that suggests soy protein may be contraindicated in
many situations.

Because of all the confusion, I suggest avoiding soy protein
altogether and sticking to the other types listed.

Protein Blends are generally a combination of several types of protein blends such
as whey protein concentrate, whey protein isolate, egg protein, casein protein,
and soy protein. Why would you want a blend anyway? You will receive the full spectrum
of proteins and you will receive varying rates of absorption from the different
types of protein. Using a blend will create an anabolic environment from the whey
and an anti-catabolic environment from the casein – use this kind during the Growth
and Recovery Phases.

Whey hydrolysates (also known as hydrolyzed whey protein, and are also called peptides), are
powerful proteins that are more quickly absorbed; more so than any other form, since
your body prefers peptides to whole proteins. Hydrolysates are produced through verylow heat, low acid and mild enzymatic filtration processes, (those highest in the essential
and the branched chain amino acids) and are potentially the most anabolic for
short-term protein synthesis such as the Energy and Anabolic Phases.

Whey Protein Versus Whey Isolate:
Most whey protein powders that stock the supplement shelves are made up of whey
concentrate and mixed in with a small portion of whey isolate. Comparing the two,
whey protein isolate is more expensive than whey protein concentrate because it has
a higher quality (more pure) and a higher BV (biological value). Whey protein isolate contains
more protein and less fat and lactose per serving. Most whey protein isolates
contain 90-98% protein while whey concentrates contain 70-85% protein.

Whey protein isolate is the highest yield of protein currently available that comes
from milk. Because of its chemical properties it is the easiest to absorb into your
system. Obviously with its high concentration, it appears that an isolate protein
would be the obvious choice instead of a concentrate. However, this is an individual
decision because the isolate is more expensive, and just because it is purer does not
guarantee that it will help build bigger muscles. Its extra concentration may not justify
its extra cost.

So what is the bottom line? Which should you choose?
For the Energy and Anabolic Phases, as long as whey hydrolysate is the first or second
ingredient on the supplement label then there is probably enough in the product to
influence protein synthesis to reap the optimal benefits. As stated, whey isolates are
also an very extremely high quality whey and for maximal anabolism isolates should
be combined with whey hydrolysates for only the Energy and Anabolic Phases of your
program. The inclusion of small amounts of whey concentrates will not harm you but
this should not be the first ingredient on the tub of protein powder.
If you are looking for the strongest protein powder to exploit
your full growth potential during the Growth and Recovery
Phases then use a blend.
You will receive the full spectrum of proteins and you will receive varying rates of
absorption from the different types of protein. Using a blend will create an anabolic
environment from the whey and an anti-catabolic environment from the casein.

Tips:
· Most protein powder contains an array of questionable ingredients such as aspartame,
saccharin, fructose and artificial colors. It’s interesting to note how
unhealthy most of these protein powders actually are. Look for a protein powder
with natural ingredients rather than products that are sweetened with chemicals
and made with ingredients that are certainly not going to create an environment
for muscle growth.
Also avoid products with refined carbohydrates such as fructose, sucrose or brownrice syrup.
Make sure that the product is made from a reputable company that is
genuinely interested in good health. I do not recommend specific companies or
product in this book however you are welcome to email me and consult with me
on which product and company would be a wise and safe choice for you. Supplement
manufacturers will continue to meet the demands of bodybuilding consumers
with unknown crappy products because we buy it and it is cheaper for them to
create.
· In the past one of my criteria for a healthy protein product was that it was great
tasting and that it should mix easily. Most protein powders mix quite easily, even
with a spoon, however I was disappointed to discover that taste will inevitably be
sacrificed for a safe and healthy product. I can live with this. You see, once a
product is removed of all artificial chemical sweeteners such as aspartame or
sucralose, and simple sugars it is left almost tasteless and downright gross.

IV. Creatine
Creatine is so commonplace now that if you don’t see people taking creatine then
they are talking about creatine. If you have never used creatine (monohydrate) or never
heard of it then take a big breath. I will be spending more time discussing this product
because I believe it is one of the only muscle-building supplements that has stood the
test of time and provides an array of safe and effective benefits backed up by years of
scientific research.
Creatine is a compound that can be made in our bodies or taken
as a dietary supplement. The chemical name for creatine is
methyl guanidine-acetic acid. That sure is a mouthful - which
is why it is much easier to just call it creatine.
Creatine is made up of three amino acids - Arginine, Glycine and Methionine. Our
liver has the ability to combine these three amino acids and make creatine. The other
way we get creatine is from our diet. Depending on the amount of muscle mass you
have and your weight, on average a 160-pound person would have about 120 grams of
creatine stored in their body.
So the question would be, “Is the 120 grams of creatine
in my body enough?”
Maybe. The whole idea behind taking creatine as a supplement is that if you work
out you burn up a lot of creatine. If you take a creatine supplement you will have
more energy - because the ATP energy cycle can go on for a longer time. Unfortunately
your muscle’s creatine supply is not limitless. The average human has between 3.5
and 4 grams of creatine per kilogram of muscle. Once you use up the creatine in your
muscle you have to rest your muscles and wait a while before you can exercise the
muscle again. Studies have shown that the human muscle can store up to 5 grams of
creatine per kilogram. So, by taking a creatine supplement you can raise your levels
from 3.5 to 5 grams of creatine - and thus enjoy more of the benefits of creatine.
Excess creatine is eventually converted into the waste product creatinine
and excreted from the body.
It is believed that 95 - 98% of the creatine in our body is stored in our muscles. The
remaining 2 - 5% is stored in various other parts of the body including the brain, heart
and testes. Understand that the theory of what creatine does - is just that - theory. It
is amazing how little we actually know about what goes on in our body. At any rate,
the majority of research currently agrees with the positive role creatine plays in
our body.
The primary benefit of creatine use is in providing additional energy for your muscles.
I will explain this with a quick and simple biology lesson. In your body you
have a compound called ATP (adenosine tri-phosphate). Think of ATP as an energy-containing
compound. What is important to know about ATP is that the body can very quickly
get energy from an ATP reaction. You have other sources of energy such as carbohydrates
and fat - but they take longer to convert into a usable energy source. When
you are doing an intense quick burst activity - such as lifting a weight or sprinting,
your muscles must contract and need a quick source of energy. This immediate energy
comes from ATP.
Still with me? Here is where it gets interesting. When your muscles use ATP for
energy a chemical process happens whereby the ATP is broken down into two simpler
chemicals ADP (adenosine di-phosphate) and inorganic phosphate. This process of ATP
turning into ADP releases the energy that gives your muscles the ability to contract.
Unfortunately, we do not have an endless supply of ATP. In fact, your muscles only
contain enough AT P to last about 10-15 seconds at maximum exertion. In case you
were wondering - no, the ADP can not be used to create more energy for your
muscles.
Here is where the creatine comes in - or more specifically the creatine phosphate
(CP). I don’t want to go into great detail on creatine vs. creatine phosphate - all you
need to know now is that the majority of creatine that is stored in the muscles bonds
with abundant phosphorus stores in the muscles and is converted into Creatine Phos-phate (CP). CP is able to react with the ADP in your body and turn “useless” ADP back
into the “super useful” energy source - ATP. More ATP in your body means more fuel
for your muscles.
Creatine also increases volumization within your muscles. I did not make this word
up myself -volumization! Actually, it’s just a fancy name for the process of pulling
fluid into the muscle cells and thus increasing the volume of the muscles. Creatine
has been shown to pull water into your muscle cells, which increases the size of your
muscles. Don’t get too excited - it is not clear how great an effect this has. Point #1 is
a much clearer benefit of creatine.
New research has shown that creatine can help buffer lactic
acid that builds-up in the muscles during exercise.
This leads to that nasty burning feel you get in your muscles.
Scientifically it is a complicated process - basically the creatine bonds with a hydrogen
ion and that helps delay the build up of lactic acid. More research needs to be
done to see if this point is true.
There is some data to indicate that creatine helps put the body in a more anabolic
state where protein synthesis can occur. The more protein synthesis - the greater the
muscle gain.
That is creatine in a nutshell. Of the above points - the first benefit is the most powerful
and the other points are more debated - but still look to be valid.

How To Use It:
I recommend a loading phase to get the most out of creatine. I find very few people
get great results without the loading phase. A loading phase is a better guarantee
that you will improve nitrogen retention, water retention, and cell volumization in
the muscles. Keep water intake as high as possible for optimal benefits of creatine. It
requires optimal hydration to work effectively.
After you have loaded all the creatine that you can, simply use it year round with your
pre, during and post workout shakes as discussed earlier. The only time you will not
be using creatine is when you are not training and taking a week or two off for down
time (you will learn more about this later).
This means that if you are 200 pounds and 15% body fat then your lean mass is 170
pounds:
200 pounds x .15 = 30 pounds of fat
200 pounds of body weight – 15 pounds of fat = 170 pounds of lean mass
Lean Body Mass Weight Creatine Dosage - 5g
Up to 150 pounds 3 x a day
150 – 200 pounds 5 x a day
200 – 250 pounds 7 x a day

Supplements To Grow On

arekey — Tue, 11 Aug 2009 08:49:45 +0800

Supplements To Grow On: What To Take And When
Article written by: Brad Borland

You squat, you bench, you curl your way to a better body each and every day you set foot in the gym. Your goals are set, you drive up more weight for more reps. You are a disciplined hard worker who accepts nothing less than the best from your workouts and nutrition strategies. Sets and reps are counted and documented as well as grams of protein and carbs. Unfortunately you sometimes find that your gains have slowed or stopped or perhaps even regressed! You need that extra boost. You need a good supplement strategy to get you on the road to gains once again. But how much and when do you take them?

This guide will lay the foundation for a solid supplement program; one that is detailed and tactfully assembled for maximum benefit. It will be perfectly timed for the greatest results and even spelled out for the beginner to the advanced bodybuilder. So if it is mass that you seek, grow on this!

First let us list and describe the supplements used in this schedule. A thorough explanation is a must regarding timing and dosages. As with all workout and supplement programs, please consult your doctor before beginning.

WHEY PROTEIN
FEAUTRED WHEY:

Elite Whey ProteinAs the "Big Man on Campus" of supplements whey is a staple of any supplement program. Easily digested, portable and effective, whey is a must for anyone seeking gains in lean muscle mass. It will serve as a foundation to this supplement program.

Protein powders in general are great for when you have no time to fix a meal or need extra protein without downing another chicken breast or steak. Whey is a convenient way to feed the muscle and boost gains especially when you need it most.

Regarding timing and dose whey is most effective when taken as follows (note: most dosages in this article will be for a bodybuilder weighing around 200 pounds):

20 grams upon waking in the morning: Your body has fasted for up to eight hours or more, so it is imperative that you down a shake first thing when you wake up. This will shut down the catabolic state you may be in and get you on that road to growth once again. Now, you want the protein to get in rather quickly so no complex carbs or fats, just protein, some simple carbs and a few other things (which we will get to in a moment). Your body will thank you for the surge of amino acids!

20 grams pre-workout: It is time to get the levels of aminos in the bloodstream up once again. Taking whey prior to your workout will ensure that your muscles will have a steady stream of protein during your workout so that it can actually begin the rebuilding process early.

40 grams post-workout: This is primetime to get a quickly digested protein in the body along with about twice the simple carbs (80 grams). No later than 30 minutes after a workout down this cocktail along with a few other ingredients to boost insulin levels which will stimulate protein synthesis by driving glucose and amino acids into the muscle.

Top 5 Selling Whey Protein Powders:

Elite Whey Protein
Optimum 100% Whey Gold Standard
Universal Ultra Whey Pro
CytoSport Muscle Milk
MuscleTech Nito-Tech Hardcore

CREATINE
Another well known and effective supplement is creatine. As it gets converted into creatine phosphate in the muscles, which produces energy for contractions during training, supplementing with creatine can ensure that levels of it are topped off. Plus, creatine will force more water into the muscle cells creating an anabolic environment increasing protein synthesis. For strength and size it can't be beat!

3-5 grams pre-workout: Taken with a moderate amount of complex carbs and 20 grams of whey protein taking creatine at this time will guarantee your levels are filled up.

3-5 grams post-workout: Within 30 minutes after training combine creatine with 40grams of whey protein and 80 grams of simple carbs to get a potent growth producing shake. After training your muscles are screaming for nutrients so why not give it to them? The insulin response from the simple carbs will also shuttle that creatine right into the muscle.

Top 5 Selling Creatine Supplements:

BSN Cellmass
Gaspari Nutrition SizeOn
Dymatize Creating Monohydrate
Cell-Tech Hardcore
Nutrex Volu-Gro

CASEIN PROTEIN

ON 100% Casein ProteinAnother convenient protein source, casein protein is slow digesting so it will be digested and released into the bloodstream at a steady rate feeding the muscles over a longer period of time. Whereas whey is used for rapid absorption, casein is used when you need protein to "stick around" a little longer, maybe between meals or for when you know you will not get in another meal for awhile.

20 grams post-workout: Take in 20 grams of casein along with your other post-workout supplements. Whey is used to get instant nourishment to the muscles while casein is taken for when the whey is digested and the muscles still need aminos for recovery. This will also help you stay satiated until you eat your post-workout whole meal.

20 grams in the middle of the night: Since it is slow digesting, you can also benefit drinking a shake in the middle of your sleep to ensure your body is getting the protein it needs. During sleep the body is basically fasting and this may cause your body to dip into a catabolic state. Ingesting a shake at around three or four hours after going to bed will guarantee your quest for mass is still on track. Now, you may have to set your alarm, but hey, it is all for a good cause.

GLUTAMINE
Glutamine is considered a long-term commitment. Though not as noticeably effective as creatine, glutamine has many unseen benefits. As one of the most plentiful amino acids in the body, glutamine assists in recovery by helping muscle cells take up glycogen after a workout, boosting growth-hormone levels and maintaining immune function so you can stay healthy. It can also help delay fatigue during a workout so you can turn up the intensity for a longer period of time. The digestive system requires so much glutamine to function that it will take it from muscle tissue so supplementing is a no brainer.

7-10 grams upon waking in the morning: This will be taken with your small whey shake mentioned above. Again, this will be absorbed quickly to help get your body out of a catabolic state it may have slipped into overnight.

7-10 grams pre-workout: This will help you workout longer and keep up your intensity.

7-10 grams post-workout: Again, taking glutamine after a workout will help with glycogen uptake to quickly start the recovery process and get you in that anabolic state.

7-10 grams 30 to 60 minutes before sleep: This is another great opportunity to protect your hard earned muscle right before you go to bed. This taken with the small casein shake will help fend off the nightmare of catabolism.

Top 5 Selling Pure Glutamine Powders:

Optimum Pure Glutamine Powder
EAS L-Glutamine
Dymatize Micronized Gultamine
AST GL3 L-Glutamine
Universal Glutamine Powder

BRANCHED-CHAIN AMINO ACIDS (BCAAs)
BCAAs leucine, isoleucine and valine are used for fuel during intense workouts thus preventing your body from scavenging hard-earned muscle for energy. At other times of day BCAAs help stimulate protein synthesis and ward off cortisol, the catabolic hormone.

5-10 grams upon waking in the morning: BCAAs first thing in the morning is just another weapon in your arsenal to ward off the catabolic effects of fasting most of the night. Your body can readily utilize BCAAs as fuel while whey and glutamine quickly get to muscle tissue.

5-10 grams pre-workout: Again, taking BCAAs before a workout can fuel the body with energy so you can spare muscle tissue and it will also keep you in an anabolic state for growth.

5-10 grams post-workout: This will enhance protein synthesis and depress the catabolic hormone cortisol which can enhance muscle breakdown and limit testosterone's effect on muscle growth.

Top 3 Potent BCAA Supplements:

AST BCAA 4500
Optimum Nutrition BCAA 1000
Dymatize BCAA 2200

ARGININE

Readily converted to Nitric Oxide (NO) in the body arginine is a powerful supplement with a host of benefits. It allows more blood flow to muscle by dilating vessels to allow more nutrients in such as amino acids and glucose as well as hormones like growth hormone, testosterone and insulinlike growth factor-1 (IGF-1). Also, having a greater water delivery into the muscle cells means an increase in protein synthesis, which, in turn, spells more muscle growth.

2-3 grams upon waking in the morning: At this time arginine will dilate blood vessels to shuttle in the nutrients of other supplements.

2-3 grams pre-workout: This will enhance the natural increase of growth hormone before a workout.

2-3 grams 30-60 minutes before sleep: This is another time to take advantage of the burst of growth hormone as arginine will only enhance this effect.

Most popular Arginine product: Twinlab L-Arginine

TRIBULUS TERRESTRIS
As a proven hormone booster Tribulus Terrestris can increase testosterone from cholesterol in the testicles. It also has the ability to enhance the firing of nerves in muscle for increased strength during workouts. If you need that extra boost in power before a workout Tribulus delivers.

250-500 mg pre-workout: Get that extra surge of testosterone before heading to the gym.

Most popular Tribulus product: Trib 650

ZMA

ZMA (the combination of zinc magnesium plus vitamin B6) has been shown to increase IGF-1 and testosterone levels. Zinc has very powerful recovery benefits and magnesium will actually calm the nervous system down so the body has an easier time resting. The better you sleep the more opportunity your body has to grow.

30-60 minutes before sleep: 30 mg of zinc, 450 mg of magnesium, and 11 mg of B6.

Top 3 Selling ZMA Supplements:

Dymatize Z-Force
Optimum ZMA
ZMA Pro

ANTIOXIDANTS
Antioxidants have the ability to rid the body of free radicals which are produced from periods of severe stress such as from an intense workout. It is wise to supplement with vitamins C and E to combat this damage and keep your body in an anabolic state.

500 mg of vitamin C at your post-workout whole meal: Vitamin C will help with joint health and immune function.

200-400 IU of vitamin E at your post-workout whole meal: Vitamin E has the ability to reduce muscle cell damage and helps with recovery. This antioxidant is also important for skin, nail and hair health.

Supplement Growth Schedule

Time of Day Supplements
Upon waking in the morning
20g whey protein
2-3g arginine
7-10g glutamine
5-10g BCAAs

Mid-day
Whey (20g)/casein (20g) protein shake
Pre-workout 20g whey protein
2-3g arginine
7-10g glutamine
3-5g creatine
5-10g BCAAs
250-500mg Tribulus Terrestris

Post-workout
40-80g simple carbs
20g whey protein
20g casein protein
7-10g glutamine
3-5g creatine
5-10g BCAAs
Dinner 500mg vitamin C
200-400 IU vitamin E

30-60 minutes before sleep
20g casein protein
2-3g arginine
7-10g glutamine
ZMA (30 mg zinc, 450 mg magnesium, 11 mg B6)
Middle of the night 20-30g casein protein

So there you have it. All of your supplement questions answered from timing to dosages, now you can get on the road to growth. This may seem like a lot to "digest" right now, but if you are new to supplements start by taking some whey protein at the specified times of day and then experiment with the others to see what will work for you. Everyone is different so some supplements may be a better choice for you than others.

Just make sure you are eating a bodybuilding friendly whole food diet because without it supplements will not save the day. Eat plenty of complex carbs such as potatoes, wheat pasta, rice, wheat bread, and oatmeal along with lean proteins such as lean beef, turkey, chicken, eggs and fish. In no time you will be on your way to a bigger self.

http://www.muscleandstrength.com/articles/...to-grow-on.html