TheHardOne wants to beat dem cheeks 24/7 w/ Liquid T-911!

[TheHardOne]

Awesome video!!!

http://www.youtube.com/watch?v=4LUzGB2HoX4&feature=g-all-c

 

[TheHardOne]

Arms 10/19/12

-CNS Warm up (took a loooooong time again!)

-Heavier / myofibrillar work

-Straight Bar Narrow Grip Pushdowns superset Hammer Grip Pullups 4111 tempo, 3-5 reps each exercise, 1 min rest between each superset(5 sets)
-Close Grip Bench Press(smith rack) superset High Cable Curls 4111 tempo, 3-8 reps each, 1 min rest between (4 sets)
-Incline Hammer Curls superset Overhead Narrow Grip Extensions 4111 tempo, 4-8 reps each, 1 min rest (3 sets)
-Dips superset Supine Grip Pullups 4111 tempo, 3-5 reps each exercise, 1 min rest between (3 sets)

Rest 15 mins

-Murder / Sarcoplasm work aka Fatigue Work

-Literally giant setted everything, here are the exercises (for fatigue work, used partial reps in the stretched position)(peak / iso stretch holds, continuous tempo more so a 2222 tempo, drop sets, rest pause etc....pure FATIGUE WORK) (rep ranges 12-20)
Close Grip Press (4 sets)
Overhead Extensions with barbell narrow grip (4 sets)
Overhead Extensions with db's one arm (4 sets)
Hammer Grip Chins (4 sets)
Supine Grip Chins (4 sets)
Incline Cable Curls (1 set...forgot to do this on my last 3 giant sets)
High Cable Curls (3 sets)

*Notes*
-Barely fatigued by about 10 percent today. It takes ALOT for me to reach actual "muscular exhaustion".
-Took one of my friends pre workout stimulant today....waayyyy too much lol....about 500mg of caffiene, inhibited a maximum pump wehhh!
-About 40 sets or so for arms. Technically for me, im undertraining. Weh! When your mind to muscle connection is really good...."real hypertrophy training", 1 set of anything you should feel like PUKING. If you don't, your just going through the motions!
-Looks like my next protocol will be TesTren + MMv3 at the highest dose! Thanks Rip!
-Im all out of Liquid T-911 Yikes! When I calm down(lol) ill get the full review up!
-Weights used today were dictated by my tempo, nothing nutty

 

[AaronJP1]

Update Pic!

-Haven't measured bodyfat in a few days.
-Pic taken with a full stomach / PM
-Empty Stomach weight is still around 214-215 (PM weight still around 220)
-Cardio now twice a day
-Calories are still around 4000!


Almost there!

Phuckin doing it bud!

 

[Mack411]

nice work,killing it.

 

[TheHardOne]

Like I said in my Natabolic log, ill be using Formadrol Extreme(caps) again. Ill make a yittle log on it, ill post the link up when I get it up. Follow that one, and that will lead to my first PH cycle....how EPIC will that be? lol

 

[Mack411]

Like I said in my Natabolic log, ill be using Formadrol Extreme(caps) again. Ill make a yittle log on it, ill post the link up when I get it up. Follow that one, and that will lead to my first PH cycle....how EPIC will that be? lol

will def. follow,and first ph cycles are always epic!

 

[zubda345]

Noticing some huuge neural fatigue today....couldn't sleep again last night.....

Is that going to stop me?

Do I look like a little pathetic virgin quitter that is on this planet with no fu**kin dream!?!?!!?!!!?!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

I think ya'll know the answer.

If any of you ever get locked up in a cage with me, ill eat your fuc**in feet.

HAHAHA Great post!!

 

[TheHardOne]

Awesome read! (below)

http://www.scribd.com/doc/65299882/The-Application-of-Training-to-Failure-in-Per-Iodized-Multiple-set-Resistance-Exercise-Programs

Listen! (below)

http://www.hypertrophymax.com/6-secrets-audio.mp3

 

[AaronJP1]

Killing this log brother, good job. LG is lucky to have you.

 

[zubda345]

Awesome read! (below)

http://www.scribd.com/doc/65299882/The-Application-of-Training-to-Failure-in-Per-Iodized-Multiple-set-Resistance-Exercise-Programs

Listen! (below)

http://www.hypertrophymax.com/6-secrets-audio.mp3

Just put that audio to downloading.... gonna hear it and give my opinions

Killing this log brother, good job. LG is lucky to have you.

RIght on!! LG is lucky to have such an awesome rep!!

 

[TheHardOne]

Scratch that, im going to postpone the formadrol log until my pct after my next protocol.

Been busy last few days! Ill have some time most likely tonight to get that full review of Liquid T-911 up!

Doing a Carb Back Load eating protocol now....lost freakin' 10 pounds over 2 days of doing this while eating 600g of carbs a day! LOL! Last 2 days I haven't done any exercise aswell!

Trained some back today, basically just let the tempo / mind to muscle connection dictate my loads, nothing crazy, just bodyweight chins with various grips, deadlifts, upright rows/shrugs, about 20 sets total, 60-90 second rest periods, reps 6-10.

 

[xR1pp3Rx]

dayum 10 lbs in two days... what the hell went wrong!!? :wtf1:

 

[TheHardOne]

dayum 10 lbs in two days... what the hell went wrong!!? :wtf1:

Wrong? Nothing, lol. It had to of been fat / water....im still growing! Carb Back Load is the only thing different ive been doing. Arms are even up .2 from a few days ago from when I measured them.

 

[Mack411]

Wrong? Nothing, lol. It had to of been fat / water....im still growing! Carb Back Load is the only thing different ive been doing. Arms are even up .2 from a few days ago from when I measured them.

nice,very nice bro!

 

[BigRigg]

Wrong? Nothing, lol. It had to of been fat / water....im still growing! Carb Back Load is the only thing different ive been doing. Arms are even up .2 from a few days ago from when I measured them.

I've been following this protocol, but I use a lot of sloppy carbs lol

What food sources are you using? And/or shakes?

 

[TheHardOne]

I've been following this protocol, but I use a lot of sloppy carbs lol

What food sources are you using? And/or shakes?

Sloppy carbs?

And food sources are nothing un-ordinary, budget foods man, potatoes, rice, pasta. No shakes at the moment.

 

[TheHardOne]

nice,very nice bro!

Thanks man! Its been quite a ride.....I mean this transformation process on a budget has been HELL....but ive never given up....this process is all leading to a life changing event(career)....its all leading up to the promise I made my parents.....my family and I are in HELL, I promised them ill take us out.

 

[TheHardOne]

Liquid T-911 Full Review (2 weeks)

First I gotta say that was a fun 2 weeks...lol.

Ok lets get down to it!

Sex Drive / Performance: 10/10
-Beatin' cheeks was always on my mind during this cycle (usually im just stressed out over something in my personal life....)
-PORN STAR MODE (on) .....INCREDIBLE.....stamina, ammo quality, overall performance was a freakin' A+ .....man...im so using this again.

Strength: This is really dictated on how you train / eat / manage stress etc.....I can't really give this a rating but...
-My strength did shoot up as you can see in my log, was it anything un-ordinary? Not really.

Size / Fat Loss: Same as Above!

Mood: 10/10
-Yup, im using this again. It instantly puts me in a good mood similar to GHenerate or i-gh-1 but better. This is crucial if your serious about maximizing your "life".
-Puts me into a confident.....almost TOO confident mood. Beast Mode Mentally (on)


Training Drive: 6/10
-Honestly I was so confident while on this I didn't really like working out or pushing myself because all I wanted to do is talk to everyone and mad dog people in the gym! LOL!
-Im sure Liquid T does help training drive alot more....its just with this "new power" I lack the "responsibility"! haha!

Dose:
-6ml's 3x a day for the 1st week.....then realized the whole bottle was almost gone! That was totally my fault, I should of gotten another bottle, so lowered the dose down to 3-4ml's the next week to finish it off. (usually did a 1-2ml dose every 4-5 hours)

Sides: 1 Side
-Problaby was because of the Yohimbine and taking it too close to bed time(though I needed it before bed sometimes if ya knaaww whut I mean! ) but it was very difficult to fall asleep!
-Eventually made sure I have my last dose around 6pm and then my sleep schedule was back to normal.

Who do I recommend this for?
-Anyone who wants to become a BOSS.
-Anyone who loves to make love and make babiezzz
-Anyone who wants to become a Porn Star
-Any athlete
-If you feel like a damn loser
-If your a virgin
-If you never felt the power of the Dark Side

OVERALL: 10/10 Im getting more of this after my 1st pro cycle! (and for the sake of Label mother fu**in Recommendation/ Site Recs you won't experience Shutdown) You won't even need a light PCT.

"Shoot your load into a glass, put some choco syrup in it, shake it up reeeaaaaal gooood, then drink it with your lover for Guud Luck. -TheHardOne on Liquid T-911"

 

[AaronJP1]

Very detailed write up. I'm taking notes man...

 

[TheHardOne]

Here is a little write up with Charles Poliquins' beliefs (below)

If over 10% body fat for a man, or over 15-20% for a woman, you are fat.

The stronger your immune system, the easier it is to gain muscle and lose fat.

The more insulin you produce, the faster you age.

The best predictor of lifespan is muscle mass and strength


Supplements

Omega 3 Fatty Acids from pharmaceutical grade fish oils are the most valuable supplement you can take. The subject should take 15g/day for two weeks if deficient, then reduce the dosage to 5g/day indefinitely after that. Fish oils will help burn fat and prevent fat gain. They improve serotonin levels (mood), make it easier to move nutrients in and out of cell walls, reduce joint inflammation, decrease the amount of sugar your body will absorb, improves blood pressure and decrease insulin output when taken with a meal.

You should take it throughout the day and rotate your source of EFA?s every 10 days. Krill Oil is the best source as it also eliminates PMS and you don?t need high doses of this type of oil.

Fat people should not consume carbs post-workout. The best Post workout drink for a 200lb overweight man is: Whey Isolate 60g + Glutamine 20-80g + Glycine 20g. This will replenish glycogen while preventing fat gain.

Licorice Root Cream can be rubbed on the abdominal as it will aid in burning fat from the stomach. The trade name is called Glycgel.

Adaptogens such as Red Korean Ginseng can help you recuperate from stress and tough workouts. Rhodiola Rosea is a very powerful adaptogen; take it when you need energy. It is a Cortisol Modulator, meaning that if your cortisol is too low it will help you raise it and if too high, it will help you lower it. Take only 1 tab per day, as it is very potent. Stevia is a natural sweetener and a great adrenal recovery aid. Cold Fx is also a surprisingly good product. It is good for adrenaline glands, fat loss, decreasing insulin output, and regenerates the pancreas.

To help men raise testosterone Charles recommends the following. Zinc is low in all active men and plays an important role in test production. Zinc arginic is best, no more than 30mg/day. Holy Basil also helps raise testosterone.

As for estrogen, DIM is a strong anti-estrogen that specifically targets the bad estrogens caused by phyto-estrogens in our environment.

R-ALA is anabolic and promotes fat burning, only the R for is good, the S form of ALA is counter productive. It is an anti-oxidant that also promotes glucose transport into muscle cells. As well it Increases the metabolic rate and decreases insulin output.

Acetyl-L-Carnitine is a healthy stimulant; it also improves memory and is anti-aging for the brain. It too increases insulin sensitivity.

Charles recommends that one uses a good multi-vitamin when attempting to lose fat as fat loss releases toxins that are stored in your fat and your body will need all the vitamins and minerals it can get to fight these toxins.

Estrogen ?16? is a bad form of estrogen in our bodies that we want to eliminate, supplements that combat estrogen ?16? are Broccoli extract, DIM and Green Tea

Taurine is an amino acid that increases insulin sensitivity, increases cell communication, and increase carb metabolism.

Magnesium Chelates are the key to preventing diabetes; everyone who is active is deficient in it, and it is this deficiency that creates diabetes. Magnesium also increases insulin sensitivity. One should Rotate the types of Mag, just make sure they all end in ?ate?. Take it after 4:00pm, as it will improve your sleep.

All stimulants raise cortisol, which is bad so use them sensibly. As for the fat burning supplement ephedrine, you do not need much ephedrine (8mg) to stimulate fat burning.

If asparagus makes your urine smell you are deficient in Vitamin B9 and B12. Taking these B vitamins will help prevent Alzheimer?s


Training

High intensity interval training burns more calories overall than long slow cardio. The bulk of these calories are burned post exercise. Intervals should consist of 40 sec ? 2 min on, and 1 minute off. These sessions should last a max of 42 minutes total including warm-up. The bad news is that the workouts must be very intense, as the subject must get to nausea in order to produce enough lactic acid. Luckily 2 sessions per week is all that is needed to lose fat at a noticeable rate. The catch is that velocity without resistance is useless, so going really fast is not the answer. Working really hard against resistance is the solution.

Continuous aerobic work (long jogs) raises cortisol, which in turn makes you fatter in the long run. So don?t bother doing it unless it is sport specific training.

For strength training, vary the program every 25 days; everything works, but only for a short time. Vary the exercises often so you overload the muscles at different points. You must surprise the muscles with something new in order to force it to adapt. Other possible changes include rest time, muscle grouping, tempo, etc.


Diet

Approximately 75% of people are carb intolerant and should not be eating grains; the grains are getting people fat. The first step is to get the Omega 3?s in balance by taking hi-quality fish oils. You must eat protein with every meal even breakfast. A meat and nut breakfast will make you leaner even if you do not change the rest of your diet. It is best if you rotate the meat each breakfast. Eat 6-7 meals per day with protein plus smart fats in every meal.

A long-term low carbohydrate diet is the solution for fat people even after they have lost the fat. To begin the diet, eat only meat, fish, eggs, cheese and vegetables (50g of carbs per day or less). Follow this diet for 14 days then have a cheat day, eat whatever you want for the entire day. Return to the ultra low carb diet and have a cheat meal (one sitting) every 4th or 5th day.

1. Once you are starting to lean out you can add berries to the diet. They are strong antioxidants and low glycemic.

2. As you get leaner still you can introduce the Orange family of fruits.

3. As you get leaner again you can add Plums, nectarines, peaches and apples.

4. Then grapes and bananas

5. Then the root vegetables such as yams, and sweet potatoes

6. Then rice, the darker the better

7. The last food to add is grains, and it should never be added for those that are carb intolerant. (If eating carbs made you fat)

A no or low gluten diet is a good thing, it interferes with reaction time.

Stick with this diet 80% of the time and you will do fine and not stressed out by it. Eat more vegetables.

Do not eat Peanut Butter, even the natural kind; it contains a mould that has phyto-estrogens in it.

Fructose syrup is the most fattening food we know of and it ages you; avoid it at all costs.

Have your cheat meal late in the day instead of early when you are likely to keep eating bad the rest of the day. The best cheat meals have some nutritional value

Fatty foods have a reputation for causing bad health but it is Carbs that raise cholesterol and bad blood lipids

 

[mattys4]

Nice write up and log. When the ph run starting

 

[AaronJP1]

Charles hates carbs huh?

 

[Airborne42]

Just caught up... DAAAAAAAMN!!! Mrs. Skittles your girl????!!!

 

[AaronJP1]

:laughing:

It has to be cause he's a candy man...
(no pun intended)

Keep rockin THO.

 

[TheHardOne]

Nice write up and log. When the ph run starting

Possibly next week! 30lbs in 30 days? haha!

 

[TheHardOne]

Charles hates carbs huh?

His understanding of the nervous system(strength/fatigue) / hypertrophy is what I like but his view on carbs is what I don't like.

 

[TheHardOne]

Was sitting on the toliet and wow I can actually see my quads veins a little now, gonna measure bodyfat asap.

And weehhh! My face fat is problaby gonna be the last area to lean down! My body as a whole has dried up / leaned up, now my stomach area is finally starting to lean down, im never getting near 30 percent bodyfat ever again! LOL!

When your in a deep hole, its gonna take ALOT to get out and a long a$$ time!

 

[mattys4]

Possibly next week! 30lbs in 30 days? haha!

Awesome. Ill be following. Looking forward to it

 

[TheHardOne]

Gonna take it easy for the rest of this week. Just did a little bit of chest and arms today, nothing to failure. A big storm is coming, whos ready for it?

 

[AaronJP1]

Gonna take it easy for the rest of this week. Just did a little bit of chest and arms today, nothing to failure. A big storm is coming, whos ready for it?

What storm?

 

[TheHardOne]

What storm?

PH cycle

Can youu dig it?

 

[AaronJP1]

PH cycle

Can youu dig it?

That TesTren?

 

[Mack411]

PH cycle

Can youu dig it?

Oh I can,you gonna log it?im so ready and pumped for mine to start.What you running?

 

[TheHardOne]

That TesTren?

Looks like it will be TesTren + MMv3

 

[TheHardOne]

Oh I can,you gonna log it?im so ready and pumped for mine to start.What you running?

Yep! Ill post the link on here when I start it up! Most likely will be running tesTren and mmv3....was thinking of mmv3+ph17....hmmm what ever the Big Ripper wants me to do is what ill do! But the goal for my next protocol is to get in the single digits and take my mass to the level, basically.

 

[TheHardOne]

Top 5 things I have to start doing to take my mass to the next level

Ben Pakulski realizes your "current settings" is what should dictate how you workout.

1)Train heavier! (I have the tendency to backdown from the super heavy weights because im never motivated to train heavy...never really cared...lol...my ego is out of the gym)

2)Stay Focused! (I have the tendency to worry what people are thinking about me when im working out)

3)Train like a Freak!!! (I tend to "go through the motions" every now and then....and my mind will be in the muscle but at the same time I lose intensity so sometimes I don't push myself to my limits via me worrying so much, I think my Peripheral Nervous system is trained how I want it...meaning for example on squats or any leg pressing movements I have to think about squeezing my glutes / bringing myself down via shortening up my hamstrings / press through my heels in order to recruit as much Quads muscle fibers as possible......hopefully by now I don't have to think about it to accomplish my specific goals for every exercise.) Solution = stay focused, listen to motivational music(pre/during workout), think about my current situation in life, and kill that sh$T!)

4)Realize hypertrophy is just a adaptation to stress (oh and acknowledge my "current settings"....sleep..supps...nutrition...life stresses) (even though Poliquin's Hypertrophy protocols are right logically.....and im able to progress with super high volume (50+ sets to failure) I don't like the cramps and the neural fatigue the next day lol.....basically it comes down to the following for progress...
-Making the workout more "Dense" (shortening up the rest periods and adding more work in a specific time frame)
-Adding more weight
-Adding more sets / reps
-Adding in some Fatigue Work (drop sets / rest pause / forced reps / 60 second eccentrics / iso holds..etc...)

5)Keep Stress levels low! (Ill never forget what Mr.Coop told me.....mainly because I realized and believed it...."Preparation Makes Confidence".....meaning, what ever your goal is in life....be prepared! .....I say that because im never prepared when I go to the gym....I always have to take my pre workout supps / take a piss / think about what im going to do a few mins before I workout.....so now when I step foot in the gym, Ill take a quick warm up....execute my mission to perfection....and when the workout is over....realize its over, how many times do you say to yourself....I "could" of done that....I "should" of done this.....etc.....No more!

How much passion do you have for your goals in life?

 

[TheHardOne]

Oh and that 10lbs I lost over the weekend is back....sitting around 212...11 percent bodyfat.

 

[AaronJP1]

Top 5 things I have to start doing to take my mass to the next level

Ben Pakulski realizes your "current settings" is what should dictate how you workout.

1)Train heavier! (I have the tendency to backdown from the super heavy weights because im never motivated to train heavy...never really cared...lol...my ego is out of the gym)

2)Stay Focused! (I have the tendency to worry what people are thinking about me when im working out)

3)Train like a Freak!!! (I tend to "go through the motions" every now and then....and my mind will be in the muscle but at the same time I lose intensity so sometimes I don't push myself to my limits via me worrying so much, I think my Peripheral Nervous system is trained how I want it...meaning for example on squats or any leg pressing movements I have to think about squeezing my glutes / bringing myself down via shortening up my hamstrings / press through my heels in order to recruit as much Quads muscle fibers as possible......hopefully by now I don't have to think about it to accomplish my specific goals for every exercise.) Solution = stay focused, listen to motivational music(pre/during workout), think about my current situation in life, and kill that sh$T!)

4)Realize hypertrophy is just a adaptation to stress (oh and acknowledge my "current settings"....sleep..supps...nutrition...life stresses) (even though Poliquin's Hypertrophy protocols are right logically.....and im able to progress with super high volume (50+ sets to failure) I don't like the cramps and the neural fatigue the next day lol.....basically it comes down to the following for progress...
-Making the workout more "Dense" (shortening up the rest periods and adding more work in a specific time frame)
-Adding more weight
-Adding more sets / reps
-Adding in some Fatigue Work (drop sets / rest pause / forced reps / 60 second eccentrics / iso holds..etc...)

5)Keep Stress levels low! (Ill never forget what Mr.Coop told me.....mainly because I realized and believed it...."Preparation Makes Confidence".....meaning, what ever your goal is in life....be prepared! .....I say that because im never prepared when I go to the gym....I always have to take my pre workout supps / take a piss / think about what im going to do a few mins before I workout.....so now when I step foot in the gym, Ill take a quick warm up....execute my mission to perfection....and when the workout is over....realize its over, how many times do you say to yourself....I "could" of done that....I "should" of done this.....etc.....No more!

How much passion do you have for your goals in life?

Nice read here brother.

 

[TheHardOne]

Nice read here brother.

Thanks! I had to make it because my lack of performance the last 3 months honestly hasn't been my best even though ive made significant progress....it was necessary though.

 

[TheHardOne]

The Avatar im using right now is a picture of my back from 2010....im trying to find some good lightening / rooms to get a good updated back pic.

 

[TheHardOne]

Great Video! Kinda explains myself in the gym a little bit.

http://www.flexonline.com/training/train-kai-greene/exclusive-train-chest-kai-greene

 

[TheHardOne]

Smashed Shoulders today!

-Delts (90 sec rest periods, around 6 reps each set, tempo more so a 3111, explosive but controlled, used heavier than normal weights today)

60 Degree DB Press 4 working sets
Seated DB Side Laterals 2 working sets
Seated Behind Neck Deep Press 4 working sets
Wide Grip Upright Rows 4 working sets
Reverse Pec Deck 4 working sets (last set slower more meticulus tempo higher reps iso holds)
Standing One Arm Side Laterals 4 working sets (slower tempo higher reps shorter rest periods)

*Notes*
-F Taking it easy.
-If I want to be a super heavy weight....gotta train like one!

 

[Mack411]

Nice,I'm enjoying following man.

 

[zubda345]

Here is a little write up with Charles Poliquins' beliefs (below)

If over 10% body fat for a man, or over 15-20% for a woman, you are fat.

The stronger your immune system, the easier it is to gain muscle and lose fat.

The more insulin you produce, the faster you age.

The best predictor of lifespan is muscle mass and strength


Supplements

Omega 3 Fatty Acids from pharmaceutical grade fish oils are the most valuable supplement you can take. The subject should take 15g/day for two weeks if deficient, then reduce the dosage to 5g/day indefinitely after that. Fish oils will help burn fat and prevent fat gain. They improve serotonin levels (mood), make it easier to move nutrients in and out of cell walls, reduce joint inflammation, decrease the amount of sugar your body will absorb, improves blood pressure and decrease insulin output when taken with a meal.

You should take it throughout the day and rotate your source of EFA?s every 10 days. Krill Oil is the best source as it also eliminates PMS and you don?t need high doses of this type of oil.

Fat people should not consume carbs post-workout. The best Post workout drink for a 200lb overweight man is: Whey Isolate 60g + Glutamine 20-80g + Glycine 20g. This will replenish glycogen while preventing fat gain.

Licorice Root Cream can be rubbed on the abdominal as it will aid in burning fat from the stomach. The trade name is called Glycgel.

Adaptogens such as Red Korean Ginseng can help you recuperate from stress and tough workouts. Rhodiola Rosea is a very powerful adaptogen; take it when you need energy. It is a Cortisol Modulator, meaning that if your cortisol is too low it will help you raise it and if too high, it will help you lower it. Take only 1 tab per day, as it is very potent. Stevia is a natural sweetener and a great adrenal recovery aid. Cold Fx is also a surprisingly good product. It is good for adrenaline glands, fat loss, decreasing insulin output, and regenerates the pancreas.

To help men raise testosterone Charles recommends the following. Zinc is low in all active men and plays an important role in test production. Zinc arginic is best, no more than 30mg/day. Holy Basil also helps raise testosterone.

As for estrogen, DIM is a strong anti-estrogen that specifically targets the bad estrogens caused by phyto-estrogens in our environment.

R-ALA is anabolic and promotes fat burning, only the R for is good, the S form of ALA is counter productive. It is an anti-oxidant that also promotes glucose transport into muscle cells. As well it Increases the metabolic rate and decreases insulin output.

Acetyl-L-Carnitine is a healthy stimulant; it also improves memory and is anti-aging for the brain. It too increases insulin sensitivity.

Charles recommends that one uses a good multi-vitamin when attempting to lose fat as fat loss releases toxins that are stored in your fat and your body will need all the vitamins and minerals it can get to fight these toxins.

Estrogen ?16? is a bad form of estrogen in our bodies that we want to eliminate, supplements that combat estrogen ?16? are Broccoli extract, DIM and Green Tea

Taurine is an amino acid that increases insulin sensitivity, increases cell communication, and increase carb metabolism.

Magnesium Chelates are the key to preventing diabetes; everyone who is active is deficient in it, and it is this deficiency that creates diabetes. Magnesium also increases insulin sensitivity. One should Rotate the types of Mag, just make sure they all end in ?ate?. Take it after 4:00pm, as it will improve your sleep.

All stimulants raise cortisol, which is bad so use them sensibly. As for the fat burning supplement ephedrine, you do not need much ephedrine (8mg) to stimulate fat burning.

If asparagus makes your urine smell you are deficient in Vitamin B9 and B12. Taking these B vitamins will help prevent Alzheimer?s


Training

High intensity interval training burns more calories overall than long slow cardio. The bulk of these calories are burned post exercise. Intervals should consist of 40 sec ? 2 min on, and 1 minute off. These sessions should last a max of 42 minutes total including warm-up. The bad news is that the workouts must be very intense, as the subject must get to nausea in order to produce enough lactic acid. Luckily 2 sessions per week is all that is needed to lose fat at a noticeable rate. The catch is that velocity without resistance is useless, so going really fast is not the answer. Working really hard against resistance is the solution.

Continuous aerobic work (long jogs) raises cortisol, which in turn makes you fatter in the long run. So don?t bother doing it unless it is sport specific training.

For strength training, vary the program every 25 days; everything works, but only for a short time. Vary the exercises often so you overload the muscles at different points. You must surprise the muscles with something new in order to force it to adapt. Other possible changes include rest time, muscle grouping, tempo, etc.


Diet

Approximately 75% of people are carb intolerant and should not be eating grains; the grains are getting people fat. The first step is to get the Omega 3?s in balance by taking hi-quality fish oils. You must eat protein with every meal even breakfast. A meat and nut breakfast will make you leaner even if you do not change the rest of your diet. It is best if you rotate the meat each breakfast. Eat 6-7 meals per day with protein plus smart fats in every meal.

A long-term low carbohydrate diet is the solution for fat people even after they have lost the fat. To begin the diet, eat only meat, fish, eggs, cheese and vegetables (50g of carbs per day or less). Follow this diet for 14 days then have a cheat day, eat whatever you want for the entire day. Return to the ultra low carb diet and have a cheat meal (one sitting) every 4th or 5th day.

1. Once you are starting to lean out you can add berries to the diet. They are strong antioxidants and low glycemic.

2. As you get leaner still you can introduce the Orange family of fruits.

3. As you get leaner again you can add Plums, nectarines, peaches and apples.

4. Then grapes and bananas

5. Then the root vegetables such as yams, and sweet potatoes

6. Then rice, the darker the better

7. The last food to add is grains, and it should never be added for those that are carb intolerant. (If eating carbs made you fat)

A no or low gluten diet is a good thing, it interferes with reaction time.

Stick with this diet 80% of the time and you will do fine and not stressed out by it. Eat more vegetables.

Do not eat Peanut Butter, even the natural kind; it contains a mould that has phyto-estrogens in it.

Fructose syrup is the most fattening food we know of and it ages you; avoid it at all costs.

Have your cheat meal late in the day instead of early when you are likely to keep eating bad the rest of the day. The best cheat meals have some nutritional value

Fatty foods have a reputation for causing bad health but it is Carbs that raise cholesterol and bad blood lipids

awesome ariclle bro!

 

[AaronJP1]

Hardy, you train 6 days a week?
I'm thinking of revamping my schedule cause I want to do my cardio, but I don't need to be in the gym 6-7 days a week.

 

[TheHardOne]

Hardy, you train 6 days a week?
I'm thinking of revamping my schedule cause I want to do my cardio, but I don't need to be in the gym 6-7 days a week.

Right now its 5 days a week, but when I start my PH cycle was thinking of making the higher frequency(train each bodypart 2x aweek) work while staying injury free. May go up to 6-7 days a week.

Whats your split like right now?

 

[AaronJP1]

You should maybe try a Push/Pull/Legs 6 days 2x a week would work for that set up.

Me 4 days a week covering all body parts.
May start adding in MISS cardio after my sessions... & also start going every other day...

Sun/Tue/Thus/Sat
I was toying with that idea tonight... That way I'm in there every other day, 4 times a week still, ample rest for the next session, should be burning cals like woah & the cardio... :bigok:

 

[TheHardOne]

You should maybe try a Push/Pull/Legs 6 days 2x a week would work for that set up.

Me 4 days a week covering all body parts.
May start adding in MISS cardio after my sessions... & also start going every other day...

Sun/Tue/Thus/Sat
I was toying with that idea tonight... That way I'm in there every other day, 4 times a week still, ample rest for the next session, should be burning cals like woah & the cardio... :bigok:

If I train each bodypart 2x a week its going to be a Chest/Back....Delts/Arms....Quads/Hams/Calves rest then repeat.....my only concern is the spinal compression long term....but then again I have stretching/yoga routine I do 2x a day to help with that.

How come you don't like going to the gym 6-7x a week? To busy? Or mental barrier via someone misinforming you about overtraining? Hmm Aaron??? lol

And good to see your doing your cardio.....I stopped because I keep losing bodyfat without it....HAHA YAY ME..... No...the cardio is coming back asap once I plateau again.

 

[TheHardOne]

awesome ariclle bro!

Glad you liked it!

 

[AaronJP1]

If I train each bodypart 2x a week its going to be a Chest/Back....Delts/Arms....Quads/Hams/Calves rest then repeat.....my only concern is the spinal compression long term....but then again I have stretching/yoga routine I do 2x a day to help with that.

How come you don't like going to the gym 6-7x a week? To busy? Or mental barrier via someone misinforming you about overtraining? Hmm Aaron??? lol

And good to see your doing your cardio.....I stopped because I keep losing bodyfat without it....HAHA YAY ME..... No...the cardio is coming back asap once I plateau again.

A few reasons, the main one is time/schedule constraints...
Plus I have a personal life and a job, so I need to balance everything. I can't spend time with a lady friend, work 8 or so hours & gym another hour that's a long ass day & to repeat the next day??? I'm 28.

:laughing:

I can't lose fat w/o cardio. I eat too big.