Friday, November 28, 2008
Thursday, September 18, 2008
ATP STACK
CREATINE- 5 grams before and after work out. creatine>
Citrulline malate- 3 grams before and after work out.Citrulline Malate, 200 Grams
Ribose- 5- 10 gram taking before and after work out.D-Ribose Powder, 150 Grams
ATP-150-250 mg taken first thing on the morning and again after 6 hours on an empty stomach.ATP
Citrulline malate- 3 grams before and after work out.Citrulline Malate, 200 Grams
Ribose- 5- 10 gram taking before and after work out.D-Ribose Powder, 150 Grams
ATP-150-250 mg taken first thing on the morning and again after 6 hours on an empty stomach.ATP
Saturday, July 26, 2008
TOP 10 FAT BURNERS ON THE MARKET TODAY
SLICED,RIPPED,SHREDDED
What ever you call it you know it, it takes tons of work to acheive it but also allot of knowledge . I am mapping out her the top best fat burners supplements that can best help you get into the best shape you ever been in your life.
All the 10 supplements here works there is no one better then other, to get the fastest result you can stack them together.
Green Tea Extract
It is almost impossible to find a fat burner supplement that doesn't contain green tea extract in it,
and the is a good reason for that recherches should it helps burn fat.
Dosage;Although drinking green tea is smart, you should still take between 500-1000miligram of green tea extract three times a day before meals.
Caffeine it is hard to find on the market a fat burner supplement with out Caffeine, Caffeine help remove fat from the cells and to prevent in to get store in them. It helps burning more fat during workout and enhance your strength,
Dosage : Take 100-300 mg in the morning and a hour before working out.
FORSKOLINThis supplement is clinically proven to boost fat loss and boost testosterone levels in men.
forskolin is a compound in the herb Coleus forskolin..
Dosage: Take 20-50 mg of forskolin 3 times a day before meals.
CARNITINE>Like forskolin carnitine have been shown clinically to boost testosterone levels and fat burning.
Carnitine help to fat in the cell to the machinery part were it being used as fuel. It improve fat loss during working out and low carb diet. I n Addition it helps muscle recovery after intense work oyr and increase testosterone receptors which create muscle growth.
DOSAGE: Take 1-3 g of carnitine with breakfast before and after work out .
SynephrineThe active ingredient in the plant Citrus aurantium, it is boosting metabolism with out elevating heart rate or blood pressure. it is increasing fat breaking and fat release from the cells.
Dosage: Take 200-600 mg C. aurantium standardized for 5-20 mg of synephrine, two or three times a day before meals.
YohimbineThe active ingredient found in the African tree Pausinystalia yohimbe. research showed that it reduce body fat fat in athelets in just 3 weeks.
Dosage: Take 2-10 mg three times a day with one of dosage taken 30 minutes before workout.
VODIAMINEThis extract from the fruit EVODIA RUTAECARPA . It helps burn fat and reduce food intake.
Dosage: Take 30-50 mg of evodiamine 2-3 times a day before meals.
-Beta-PhenylethylaminePEA is one of the hottest fat burner on the market today. It enhance fat bruning and increase felling of euphoria which can help tolerate low carb diet.
Dosage: look for a product that supply 100-500 mg of beta phenylethylamine . Take it once or twice a day. It is also come today in the form of beta-methoxy phenylethlamine thats enhance is efficacy .
ARGININEThe main ingredient in NO booster , it is convert in the body to NO. Arginine increase growth hormone release which has a fat burning effect and enhance muscle growth.
Dosage:take 3-10 g of arginine before breakfast 30-60 min before workout and about 30-60 min before bed.
CapsaineHas clinically proven to increase metabolism rate and fat burning.
Dosage: look for capsaicin supplement that list Scoville units , and take enough to supply 40000-80000 units. Or take about 1/4 teaspoon of ground hot pepper or cayenne pepper . take it 30 min before meals.
What ever you call it you know it, it takes tons of work to acheive it but also allot of knowledge . I am mapping out her the top best fat burners supplements that can best help you get into the best shape you ever been in your life.
All the 10 supplements here works there is no one better then other, to get the fastest result you can stack them together.
Green Tea Extract
It is almost impossible to find a fat burner supplement that doesn't contain green tea extract in it,
and the is a good reason for that recherches should it helps burn fat.
Dosage;Although drinking green tea is smart, you should still take between 500-1000miligram of green tea extract three times a day before meals.
Caffeine it is hard to find on the market a fat burner supplement with out Caffeine, Caffeine help remove fat from the cells and to prevent in to get store in them. It helps burning more fat during workout and enhance your strength,
Dosage : Take 100-300 mg in the morning and a hour before working out.
FORSKOLINThis supplement is clinically proven to boost fat loss and boost testosterone levels in men.
forskolin is a compound in the herb Coleus forskolin..
Dosage: Take 20-50 mg of forskolin 3 times a day before meals.
CARNITINE>Like forskolin carnitine have been shown clinically to boost testosterone levels and fat burning.
Carnitine help to fat in the cell to the machinery part were it being used as fuel. It improve fat loss during working out and low carb diet. I n Addition it helps muscle recovery after intense work oyr and increase testosterone receptors which create muscle growth.
DOSAGE: Take 1-3 g of carnitine with breakfast before and after work out .
SynephrineThe active ingredient in the plant Citrus aurantium, it is boosting metabolism with out elevating heart rate or blood pressure. it is increasing fat breaking and fat release from the cells.
Dosage: Take 200-600 mg C. aurantium standardized for 5-20 mg of synephrine, two or three times a day before meals.
YohimbineThe active ingredient found in the African tree Pausinystalia yohimbe. research showed that it reduce body fat fat in athelets in just 3 weeks.
Dosage: Take 2-10 mg three times a day with one of dosage taken 30 minutes before workout.
VODIAMINEThis extract from the fruit EVODIA RUTAECARPA . It helps burn fat and reduce food intake.
Dosage: Take 30-50 mg of evodiamine 2-3 times a day before meals.
-Beta-PhenylethylaminePEA is one of the hottest fat burner on the market today. It enhance fat bruning and increase felling of euphoria which can help tolerate low carb diet.
Dosage: look for a product that supply 100-500 mg of beta phenylethylamine . Take it once or twice a day. It is also come today in the form of beta-methoxy phenylethlamine thats enhance is efficacy .
ARGININEThe main ingredient in NO booster , it is convert in the body to NO. Arginine increase growth hormone release which has a fat burning effect and enhance muscle growth.
Dosage:take 3-10 g of arginine before breakfast 30-60 min before workout and about 30-60 min before bed.
CapsaineHas clinically proven to increase metabolism rate and fat burning.
Dosage: look for capsaicin supplement that list Scoville units , and take enough to supply 40000-80000 units. Or take about 1/4 teaspoon of ground hot pepper or cayenne pepper . take it 30 min before meals.
Tuesday, July 15, 2008
EXPLOSION PROGRAM TO PACKING ON MUSCLE-STAGE ONE THE SUPPLEMNT PLAN
supplement weeks 1-4
Creatine_____3-5g_______Before and after training
On rest days take only one dose
CREATINE supply quick energy that muscle cells rely on during low rep training which in return allow you to push more weight
L-Carnitine______1-2g_______morning and eve and before working out
CARNITINE transfer fat into the muscle cells that are using it for energy and increasing fat burning
Creatine_____3-5g_______Before and after training
On rest days take only one dose
CREATINE supply quick energy that muscle cells rely on during low rep training which in return allow you to push more weight
L-Carnitine______1-2g_______morning and eve and before working out
CARNITINE transfer fat into the muscle cells that are using it for energy and increasing fat burning
EXPLOSION PROGRAM TO PACKING ON MUSCLE-STAGE ONE THE DIET PLAN
STAGE ONE -WEEKS 1-4
I based this diet on a 180 pound person as a model.
Base caloric intake is figured by multiplying body weight by the number 18.
using this mass a 180 pound bodybuilder will need approximately 3200 calories a day , to build lean muscle mass take a couple of few more hundreds of calories .
first stage : protein make 40 percent of the total calories about 1.5-2 g per pound of body weight,
carbs are 22% and the rest is fat 38% from healthy sources ( no trans , no saturate )
Breakfast:________ calories ___Protein_____Carbs____Fat
6 whole eggs ________510_______42_________3_______36
1cup of cocked oatmeal ___130_______5___________22_______2
0.5 Avocado_________145________2___________7_________13
Morning snack
2 scoops Whey protein>____170______40___________2________0
8 oz whole milk___________146______8___________11________8
Lunch
1 can tuna____________220________40____________0________5
0.5cup of cottage cheese _____81_______14___________3_________1
preworkout snack
1 scoop whey protein________85_______20___________1_________0
8oz whole milk_____________146_______8___________11________8
1oz mixed nuts_____________168_______5___________7_________
Postworkout snack
2 scoops whey protein_________170_______40__________2________0
4 slices of white bread__________264_______8__________50________4
1tbs jelly____________________56_______0__________14________0
DINNER
8oz sirloin___________________456_______48_________0_________32
20 asparagus_________________60________6__________12_________0
0.5 cup hummus_______________207_______10_________18________12
BEFORE BED TIME
8 oz plain low-fat yogurt__________143________12________16_________4
1 scoop Casein Protein_____________120_______23_________4_________1
TOTAL:___________________3277_______332______183_______141
I based this diet on a 180 pound person as a model.
Base caloric intake is figured by multiplying body weight by the number 18.
using this mass a 180 pound bodybuilder will need approximately 3200 calories a day , to build lean muscle mass take a couple of few more hundreds of calories .
first stage : protein make 40 percent of the total calories about 1.5-2 g per pound of body weight,
carbs are 22% and the rest is fat 38% from healthy sources ( no trans , no saturate )
Breakfast:________ calories ___Protein_____Carbs____Fat
6 whole eggs ________510_______42_________3_______36
1cup of cocked oatmeal ___130_______5___________22_______2
0.5 Avocado_________145________2___________7_________13
Morning snack
2 scoops Whey protein>____170______40___________2________0
8 oz whole milk___________146______8___________11________8
Lunch
1 can tuna____________220________40____________0________5
0.5cup of cottage cheese _____81_______14___________3_________1
preworkout snack
1 scoop whey protein________85_______20___________1_________0
8oz whole milk_____________146_______8___________11________8
1oz mixed nuts_____________168_______5___________7_________
Postworkout snack
2 scoops whey protein_________170_______40__________2________0
4 slices of white bread__________264_______8__________50________4
1tbs jelly____________________56_______0__________14________0
DINNER
8oz sirloin___________________456_______48_________0_________32
20 asparagus_________________60________6__________12_________0
0.5 cup hummus_______________207_______10_________18________12
BEFORE BED TIME
8 oz plain low-fat yogurt__________143________12________16_________4
1 scoop Casein Protein_____________120_______23_________4_________1
TOTAL:___________________3277_______332______183_______141
EXPLOSION PROGRAM TO PACKING ON MUSCLE-STAGE ONE
Pack on 15 pound of quality muscle in 3 months with this comprehensive nutrition and supplementation program.
This is a unique plan that should be follow close to the letter as possible, the goal is to add as much muscle as possible to your frame while keeping fat gain at minimum.
This program is divided into 3 parts each is one month
WEEKS 1-4-first STAGE
This stage emphasize basic exercises for lower reps to increase strength and overall muscle size. the strength gain in this phase will help you to lift heavier weight during the next two stages which will enhance muscle growth,
Push/Pull split- during this stage you will split your workout into one day of pushing exercises and another day of pulling , train each muscle group twice a week.
Part one of the first stage(weeks 1-2)reps are in the range of 6-8 . This allows gains in muscle and strength
Part two of stage 1(weeks 3-4) reps drop to 3-5 .with added twist after the last rep of each primary set strip out weight and perform 25 reps of that exercise .
This is a unique plan that should be follow close to the letter as possible, the goal is to add as much muscle as possible to your frame while keeping fat gain at minimum.
This program is divided into 3 parts each is one month
WEEKS 1-4-first STAGE
This stage emphasize basic exercises for lower reps to increase strength and overall muscle size. the strength gain in this phase will help you to lift heavier weight during the next two stages which will enhance muscle growth,
Push/Pull split- during this stage you will split your workout into one day of pushing exercises and another day of pulling , train each muscle group twice a week.
Part one of the first stage(weeks 1-2)reps are in the range of 6-8 . This allows gains in muscle and strength
Part two of stage 1(weeks 3-4) reps drop to 3-5 .with added twist after the last rep of each primary set strip out weight and perform 25 reps of that exercise .
phase one weeks 1-2 work out program
work out 1: Monday and Thursday
body part_________ exercise_______ sets_____reps______rest
Quadriceps____ Smith machine squats___ 4______ 6-8_______ 3
_______________leg presses _________4______6-8 _______3
Chest incline_____ bench presses ________4 _____6-8_______ 3
______________Dumbell bench presses_____ 4_____ 6-8 ______3
shoulders_____ Dumbell shoulder presses___3 _____6-8______ 3
____________Dumbell lateral raises______ 2 _____ 6-8_____ 3
____________Seated dumbell front raises __2_____ 6-8______ 3
Triceps______ Close grip bench presses ____3_____ 6-8______ 3
____________Triceps bench dips________ 3_____ 6-8______ 3
calves_______ Standing calf raises _______ 2_____ 6-8______ 2
body part_________ exercise_______ sets_____reps______rest
Quadriceps____ Smith machine squats___ 4______ 6-8_______ 3
_______________leg presses _________4______6-8 _______3
Chest incline_____ bench presses ________4 _____6-8_______ 3
______________Dumbell bench presses_____ 4_____ 6-8 ______3
shoulders_____ Dumbell shoulder presses___3 _____6-8______ 3
____________Dumbell lateral raises______ 2 _____ 6-8_____ 3
____________Seated dumbell front raises __2_____ 6-8______ 3
Triceps______ Close grip bench presses ____3_____ 6-8______ 3
____________Triceps bench dips________ 3_____ 6-8______ 3
calves_______ Standing calf raises _______ 2_____ 6-8______ 2
workout 2 : Teusday and Friday
Back/hams________ Dead lifts_______ 4 _____6-8______ 3
_____________Romanian dead lifts _____4_____ 6-8______ 3
_____________Lat pull downs________ 4______ 6-8______ 3
_____________T-bar rows__________ 4______ 6-8______ 3
Biceps______ Barbell curls__________ 3______ 6-8______ 3
______Incline alternating dumbell curls___3______ 6-8______ 3
Abs______ Weighted crunches________ 4______ 6-8______ 1-2
Workout 2: Tuesday and Friday
Back__________Deadlifts________________4____________3-5_________3
____________________________________1_____________25__________
______________Romanian deadlifts_________4_____________4-6________3
______________Barbell rows______________4_____________3-5________3
_____________________________________1______________25_________
______________Under grip pull downs_______4______________4-6________3
Biceps________barbell curls___________3_____________3-5________3
_____________________________________1_______________25_________
_______________Preacher curls____________3_______________4-6________3
Abs_____________Cable curl crunches________4_______________6-8________1-2
Back/hams________ Dead lifts_______ 4 _____6-8______ 3
_____________Romanian dead lifts _____4_____ 6-8______ 3
_____________Lat pull downs________ 4______ 6-8______ 3
_____________T-bar rows__________ 4______ 6-8______ 3
Biceps______ Barbell curls__________ 3______ 6-8______ 3
______Incline alternating dumbell curls___3______ 6-8______ 3
Abs______ Weighted crunches________ 4______ 6-8______ 1-2
phase TWO weeks 3-4 work out program
workout one :Monday and Thursday
Body part___________Exercise___________Sets____Reps____Rest
Quads_______________Squats______________4________3-5_______3
____________________Leg Presses___________4_________4-6______3
Chest______________Bench presses__________4__________3-5______3
_______________________________________1__________25_______
__________________incline dumbell presses_____4__________4-6______3
Shoulders_________barbell shoulder press______3__________3-5_______3
_______________________________________1__________25_________
__________________Upright rows____________3__________4-6_______3
Triceps___________Close grip bench presses_____3__________3-5_______3
________________________________________1__________25_________
__________________Dips___________________3__________6-8______3
Calves _______________Leg press calves raises____4__________6-8______2
Quads_______________Squats______________4________3-5_______3
____________________Leg Presses___________4_________4-6______3
Chest______________Bench presses__________4__________3-5______3
_______________________________________1__________25_______
__________________incline dumbell presses_____4__________4-6______3
Shoulders_________barbell shoulder press______3__________3-5_______3
_______________________________________1__________25_________
__________________Upright rows____________3__________4-6_______3
Triceps___________Close grip bench presses_____3__________3-5_______3
________________________________________1__________25_________
__________________Dips___________________3__________6-8______3
Calves _______________Leg press calves raises____4__________6-8______2
Workout 2: Tuesday and Friday
Back__________Deadlifts________________4____________3-5_________3
____________________________________1_____________25__________
______________Romanian deadlifts_________4_____________4-6________3
______________Barbell rows______________4_____________3-5________3
_____________________________________1______________25_________
______________Under grip pull downs_______4______________4-6________3
Biceps________barbell curls___________3_____________3-5________3
_____________________________________1_______________25_________
_______________Preacher curls____________3_______________4-6________3
Abs_____________Cable curl crunches________4_______________6-8________1-2
WHAT IS THE BEST PROTIEN????
Heres a guide to what whey protein is , the differentiate between the variations , and how to use them.
If you are serious about packing lean muscle you NEED protein.
You need at least one gram of protein per pound of body weight per day EVERY DAY!.
The majority of your protein should come from a whole food sources, such as chicken, fish, turkey, eggs, and red meat.
Three times a day the whle food protein is not the best option,
1)Immediately after you wake up
2)Just before working out
3)Right after working out
WHEY PROTEIN
A product of milk it is high quality protein. It is fast digested, it has a high concentration of BCCAs , and it is boosting the levels of insulin in the body. Essentially whey cover all the bases for optimal muscle growth. But it is also enhance the blood flow into the muscles which enhance the delivery of nutrients into the muscles and create the muscle pump during your work out and increase the growth of the muscles. It is also provide calcium since it is a product of milk which support bones and dental health and can help in body fat reduction.
Whey protein comes in three different forms :whey protein concentrate, whey protein isolate, whey protein hydrolysate.
The difference are in the processing methods, the more processing it undergoes the higher the content in the powder.
Whey protein concentrate(WPC)
One of the first steps in the production of protein separate the fat and curbs from the protein. T he result is WPC, the basic form of whey protein.
Most of the WPC tody are 75%-80%protein, with the reminder fat and curbs.This product is usually less expensive then the other forms of whey protein less processing also means that most of the beneficial whey peptide fractions remain in place.
WPC is a good choice for those on budget , or for people that want to reap all the health benefits of whey.
Whey protein isolate(WPI)
Because it is process more, WPI is a purer form of protein that WPC, go through more process that farther remove the fat and curbs from the protein thats creates whey protein powder that contains 90%-98% protein.Due it low curb and fat WPI is GREAT choice when you are dieting.
It is also a better protein to take post work out since the body can digest it faster.
Whey Protein Hydrolysate WPHThrough a further process the protein break down into smaller peptide fragments. thats means that WPH can be digested and absorbed even faster then WPI and there for is the BEST option for post work out protein, but more expensive as well.
What ever whey you chose , chose the best that fit your budget, BUT CHOSE ONE. .
WHEY PROTEIN IS CRUCIAL IN MUSCLE GROWTH.
If you are serious about packing lean muscle you NEED protein.
You need at least one gram of protein per pound of body weight per day EVERY DAY!.
The majority of your protein should come from a whole food sources, such as chicken, fish, turkey, eggs, and red meat.
Three times a day the whle food protein is not the best option,
1)Immediately after you wake up
2)Just before working out
3)Right after working out
WHEY PROTEIN
A product of milk it is high quality protein. It is fast digested, it has a high concentration of BCCAs , and it is boosting the levels of insulin in the body. Essentially whey cover all the bases for optimal muscle growth. But it is also enhance the blood flow into the muscles which enhance the delivery of nutrients into the muscles and create the muscle pump during your work out and increase the growth of the muscles. It is also provide calcium since it is a product of milk which support bones and dental health and can help in body fat reduction.
Whey protein comes in three different forms :whey protein concentrate, whey protein isolate, whey protein hydrolysate.
The difference are in the processing methods, the more processing it undergoes the higher the content in the powder.
Whey protein concentrate(WPC)
One of the first steps in the production of protein separate the fat and curbs from the protein. T he result is WPC, the basic form of whey protein.
Most of the WPC tody are 75%-80%protein, with the reminder fat and curbs.This product is usually less expensive then the other forms of whey protein less processing also means that most of the beneficial whey peptide fractions remain in place.
WPC is a good choice for those on budget , or for people that want to reap all the health benefits of whey.
Whey protein isolate(WPI)
Because it is process more, WPI is a purer form of protein that WPC, go through more process that farther remove the fat and curbs from the protein thats creates whey protein powder that contains 90%-98% protein.Due it low curb and fat WPI is GREAT choice when you are dieting.
It is also a better protein to take post work out since the body can digest it faster.
Whey Protein Hydrolysate WPHThrough a further process the protein break down into smaller peptide fragments. thats means that WPH can be digested and absorbed even faster then WPI and there for is the BEST option for post work out protein, but more expensive as well.
What ever whey you chose , chose the best that fit your budget, BUT CHOSE ONE. .
WHEY PROTEIN IS CRUCIAL IN MUSCLE GROWTH.
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