New love!!! I just got pure whey delivered and did a protein fluff on it... fantastic... yummmmmmmylove it love it love it! perfect end on a crappy night
Showing posts with label supplements. Show all posts
Showing posts with label supplements. Show all posts
Friday, October 29
Tuesday, June 16
EEA
Great session yesterday! Benched 3 sets of 50x5! Im very happy!
In regards to training soreness (DOMS), I get sore from every workout, its crazy, in every part, especially my chest and legs. Its quite annoying :p there are some things that one can do to make it better, to get a sports massage, have EEA before and after training – I do this but mainly to boost the protein synthesis and maximise the muscle gains! Warm wraps is a great way to ease the pain and recover too.
massage, warm wraps and EEA
EEA short – EEA is essential amino acids, they contain phenylalanine, isoleucine, leucine, lysin, methionine, threonine, tryptophane and valine. EEA has been proven to stimulate the protein synthesis a lot more than the standards protein shake (whey) and the effect is a lot higher if you take some just before training. The recommendations are to take about 10g before training – the effect has been tested between 6-20 grams but the effect is not increased if you take over 10 grams. (as its quite expensive and tastes like yuk 10 grams is good) its also recommended to take 10 grams after training and then go home and have a proper meal. EEA should also be taken on empty stomach.
EEA is not the building blocks of the muscle they act like the on button to start building, it does count towards your total intake of protein tho. Ie 10g of EEA = 10g of protein.
EEA Timing of intake in relation to exercise
In the experiments described above the amino acids ± glucose were given after exercise. No difference in response was observed when EAA + glucose were given at 1 versus 3 h after
exercise (24 ). Similarly, when the same mixture was given immediately after exercise the response of MPS was the same as when given 1 h after exercise (25 ). However, when the EAA/glucose mixture was given immediately before exercise the response was greatly amplified. Not only was the increase during exercise approximately fourfold above the basal value, a (Fig. 5 ). When total area under the curve was calculated, the response was approximately threefold greater when the drink was given after exercise than at rest, and approximately double the response as when ingested after exercise (25 ).
More EEA
so if you want to make the most of your workout (why wouldn't you) hit the EEA - its definitely worth it! I don't take protein shakes anymore - except when i bake with it... only EEA (with a grimace but ah well the taste one have to live with)
Also - only mix the EEA when you drink it as it will start deteriorating when you put water in it and its best to drink it straight away!0
Other than gym and walking the dogs yesterday I didn’t do much. We bought 6 garden lights (well one broke so there is only 5 now) at Bunnings in the weekend and they have been charging for the first couple of days (solar cells) and now they are in the backyard, nice and pretty :)
Hope you have a great day!
In regards to training soreness (DOMS), I get sore from every workout, its crazy, in every part, especially my chest and legs. Its quite annoying :p there are some things that one can do to make it better, to get a sports massage, have EEA before and after training – I do this but mainly to boost the protein synthesis and maximise the muscle gains! Warm wraps is a great way to ease the pain and recover too.
massage, warm wraps and EEA
EEA short – EEA is essential amino acids, they contain phenylalanine, isoleucine, leucine, lysin, methionine, threonine, tryptophane and valine. EEA has been proven to stimulate the protein synthesis a lot more than the standards protein shake (whey) and the effect is a lot higher if you take some just before training. The recommendations are to take about 10g before training – the effect has been tested between 6-20 grams but the effect is not increased if you take over 10 grams. (as its quite expensive and tastes like yuk 10 grams is good) its also recommended to take 10 grams after training and then go home and have a proper meal. EEA should also be taken on empty stomach.
EEA is not the building blocks of the muscle they act like the on button to start building, it does count towards your total intake of protein tho. Ie 10g of EEA = 10g of protein.
EEA Timing of intake in relation to exercise
In the experiments described above the amino acids ± glucose were given after exercise. No difference in response was observed when EAA + glucose were given at 1 versus 3 h after
exercise (24 ). Similarly, when the same mixture was given immediately after exercise the response of MPS was the same as when given 1 h after exercise (25 ). However, when the EAA/glucose mixture was given immediately before exercise the response was greatly amplified. Not only was the increase during exercise approximately fourfold above the basal value, a (Fig. 5 ). When total area under the curve was calculated, the response was approximately threefold greater when the drink was given after exercise than at rest, and approximately double the response as when ingested after exercise (25 ).More EEA
so if you want to make the most of your workout (why wouldn't you) hit the EEA - its definitely worth it! I don't take protein shakes anymore - except when i bake with it... only EEA (with a grimace but ah well the taste one have to live with)
Also - only mix the EEA when you drink it as it will start deteriorating when you put water in it and its best to drink it straight away!0
Other than gym and walking the dogs yesterday I didn’t do much. We bought 6 garden lights (well one broke so there is only 5 now) at Bunnings in the weekend and they have been charging for the first couple of days (solar cells) and now they are in the backyard, nice and pretty :)
Hope you have a great day!
Friday, May 15
Supplement order
Done! Ive ordered some more NO-Explode and amino's. The Armageddon pre workout one that I'm using now tastes eeeew and don't give me anything... it was cheap but that's the only thing good about it...
Thursday, March 26
Protein Powder
I'm currently out of protein powder (and I tried to order double pro from gymvaruhuset or what it is called) but they refuse (now that's odd since they sent it to me before) to send me some :(I'm not happy! I miss my double pro!!!
So I'm looking for another casein product that i can bake with. Tried BF's MAx's GTE (a blend) and it wasn't to bad. But I think its better to have a pure version even tho its more expensive.
I'm thinking Ill try the Optimum 100, but I'm a bit sceptic... A bit to expensive too..
The reflex one is a bit better price way but I have never ever heard of them EVER... hmmmm
Friday, February 13
Update
Diet, yes back into it, yesterday was the exception as I just needed a break from everything.
Protein 3-4g per body weight
Fat 0.5-1g per body weight
Carbs the rest,
I eat about 5 times a day and I’m experimenting a bit with complex carbs to maximize the recovery.
Supplement
NO-Explode (BSN), Animal pak (one every 2-3 days), 3 tabs of magnesium/calcium with added D vitamin. E vitamin and fish oil capsules
Training
Went back to my “old” style training, just feel mentally better doing this… dunno why,. Anyway, the actual accessory exercises are swapped around a bit but I keep the main basic ones like squats etc.
Protein 3-4g per body weight
Fat 0.5-1g per body weight
Carbs the rest,
I eat about 5 times a day and I’m experimenting a bit with complex carbs to maximize the recovery.
Supplement
NO-Explode (BSN), Animal pak (one every 2-3 days), 3 tabs of magnesium/calcium with added D vitamin. E vitamin and fish oil capsules
Training
Went back to my “old” style training, just feel mentally better doing this… dunno why,. Anyway, the actual accessory exercises are swapped around a bit but I keep the main basic ones like squats etc.
| Monday | Thursday | ||||||
| Chest | Bench | 4x6-8 | Legs | Squat | 4x6-8 | ||
| Incline Bench | 3x6-8 | Plie Squat | 4x6-8 | ||||
| Dumbbel flies | 3x8-12 | Extension | 3x8-12 | ||||
| Tricep | Dips | 4x6-8 | Deads | 4x6-8 | |||
| kickback | 4x6-8 | Seated curls | 4x6-8 | ||||
| Calfs | Standing | 4x6-8 | dumbbell deads | 3x8-12 | |||
| seated | 3x6-8 | ||||||
| singles | 3x8-12 | ||||||
| Tuesday | Friday | ||||||
| Back | Chins | 4xAMAP | Shoulders | Seated presses | 4x6-8 | ||
| Seated row | 4x6-8 | flies | 4x6-8 | ||||
| Lats PD (ma) | 4x6-8 | uprigth rows | 3x8-12 | ||||
| Barbell row | 3x8-12 | Bicep | Ezy curl | 4x6-8 | |||
| Dumbbel row | 3x8-12 | Seated singles | 3x8-12 | ||||
| Abs | Weigthed crunches | 4x6-8 | |||||
| crunches | 3x8-12 | ||||||
| laying leg lifts | 3x8-12 | ||||||
Monday, January 5
5 January 2009
Tired today, didnt get to bed until 11-12ish (since Ive turned my day around a bit) but thats fine, will be going to bed early today!
Got a new NO supp to test today, gotta love freebees! Do like my superpump but it will be interesting to see/try something else. Have a nano-vapor in my cupboard to (another NO supp) that BF gave me - its only a couple of scoops.
Training today went good, despite the tiredness.
Standing military press (the bar would weigh maybe 5 kg)
10xbar*3 wp
5x20kg*8
Seated row
10x40lbs*2 wp
10x100lbs*8
Chins (mashine today too)
10x3plates*2 wp
5x5plates*8
Bench (no increase today)
10xbar*2 wp
5x25kg*8
Overall not a lot of increases but I managed to do the heavy weights for most 8 sets so thats one sort of increase.
Just had second dinner (LOL) lovely lean cut meat with pumpkin mash and avocado gucca;) Easy and tasty!
Got a new NO supp to test today, gotta love freebees! Do like my superpump but it will be interesting to see/try something else. Have a nano-vapor in my cupboard to (another NO supp) that BF gave me - its only a couple of scoops.
Training today went good, despite the tiredness.
Standing military press (the bar would weigh maybe 5 kg)
10xbar*3 wp
5x20kg*8
Seated row
10x40lbs*2 wp
10x100lbs*8
Chins (mashine today too)
10x3plates*2 wp
5x5plates*8
Bench (no increase today)
10xbar*2 wp
5x25kg*8
Overall not a lot of increases but I managed to do the heavy weights for most 8 sets so thats one sort of increase.
Just had second dinner (LOL) lovely lean cut meat with pumpkin mash and avocado gucca;) Easy and tasty!
Thursday, December 18
Monday, December 8
SuperPump
About one of my supps
The purpose of this study was to determine the effects of a multi-nutrient supplement (SuperPump 250™ [SP250]) on muscular strength, muscular endurance, and body composition during four weeks of intense resistance training.
Using a randomized, double-blind design, 30 healthy men (mean ± SD age, height, weight, % body fat: 25.7 ± 6.7 y, 178.0 ± 6.4 cm, 84.4 ± 10.7 kg, 18.9 ± 7.0%) were matched for age, resistance training history, daily caffeine intake, weekly meat consumption, bench press strength, bench press endurance, and percent body fat and then randomly assigned to ingest 2–3 scoops per day of SP250 or placebo for one month. Body composition (DEXA), muscular performance (1-RM bench press and repetitions to failure [RTF: 3 sets × baseline body weight, 60-sec rest between sets]), and clinical blood chemistries were measured at baseline and after four weeks of supplementation and training. Subjects were required to maintain their normal dietary habits and follow a specific, progressive overload resistance training program (4-d/wk, upper body/lower body split) during the study. Data were analyzed via repeated-measures ANOVA and (where necessary) Fisher LSD post-hoc tests. Statistical significance was set a priori at p ≤ 0.05.
Significant between group differences over time were noted in: RTF (SP250: +28.2%; 29.1 ± 15.8 [wk 0] to 37.3.0 ± 20.0 reps [wk 4] vs. placebo: +12.0%; 29.1 ± 12.1 [wk 0] to 32.6 ± 12.1 reps [wk 4], P <>These preliminary data indicate that SP250 administration enhances gains in muscular performance and lean mass, and also leads to a small, but statistically significant reduction in body fat during four weeks of intense resistance training. Future studies should confirm these results and clarify the molecular mechanisms by which SP250 exerts the observed salutary effects.
Supported in part by a research grant from Gaspari Nutrition (Neptune, NJ). None of the authors has any conflict of interest.
Four weeks of supplementation with a multi-nutrient product increases lean mass and muscular performance in resistance trained men. Journal of the International Society of Sports Nutrition 2008, 5(Suppl 1):P17.
The purpose of this study was to determine the effects of a multi-nutrient supplement (SuperPump 250™ [SP250]) on muscular strength, muscular endurance, and body composition during four weeks of intense resistance training.
Using a randomized, double-blind design, 30 healthy men (mean ± SD age, height, weight, % body fat: 25.7 ± 6.7 y, 178.0 ± 6.4 cm, 84.4 ± 10.7 kg, 18.9 ± 7.0%) were matched for age, resistance training history, daily caffeine intake, weekly meat consumption, bench press strength, bench press endurance, and percent body fat and then randomly assigned to ingest 2–3 scoops per day of SP250 or placebo for one month. Body composition (DEXA), muscular performance (1-RM bench press and repetitions to failure [RTF: 3 sets × baseline body weight, 60-sec rest between sets]), and clinical blood chemistries were measured at baseline and after four weeks of supplementation and training. Subjects were required to maintain their normal dietary habits and follow a specific, progressive overload resistance training program (4-d/wk, upper body/lower body split) during the study. Data were analyzed via repeated-measures ANOVA and (where necessary) Fisher LSD post-hoc tests. Statistical significance was set a priori at p ≤ 0.05.
Significant between group differences over time were noted in: RTF (SP250: +28.2%; 29.1 ± 15.8 [wk 0] to 37.3.0 ± 20.0 reps [wk 4] vs. placebo: +12.0%; 29.1 ± 12.1 [wk 0] to 32.6 ± 12.1 reps [wk 4], P <>These preliminary data indicate that SP250 administration enhances gains in muscular performance and lean mass, and also leads to a small, but statistically significant reduction in body fat during four weeks of intense resistance training. Future studies should confirm these results and clarify the molecular mechanisms by which SP250 exerts the observed salutary effects.
Supported in part by a research grant from Gaspari Nutrition (Neptune, NJ). None of the authors has any conflict of interest.
Four weeks of supplementation with a multi-nutrient product increases lean mass and muscular performance in resistance trained men. Journal of the International Society of Sports Nutrition 2008, 5(Suppl 1):P17.
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