http://anabolicminds.com/forum/blogs/russianstar/ Anabolicminds is dedicated to the discussion of bodybuilding, supplements, nutrition, fat loss, weight loss and overall fitness. en Sun, 22 Nov 2009 03:50:55 GMT vBulletin 60 http://anabolicminds.com/forum/images/heavy_metal/misc/rss.jpg http://anabolicminds.com/forum/blogs/russianstar/ http://anabolicminds.com/forum/blogs/russianstar/204-away-10-days.html Sun, 30 Aug 2009 18:25:14 GMT Sorry guys im away in spain for 10 days, and after that, all being well with my blood tests, i will be running a microdrol log...wich i have to say im absaloutley stoked about, so im hoping all you guys will offer me your great and very much appreciated support and advice. Take care guys LEVI. Sorry guys im away in spain for 10 days, and after that, all being well with my blood tests, i will be running a microdrol log...wich i have to say im absaloutley stoked about, so im hoping all you guys will offer me your great and very much appreciated support and advice.
Take care guys LEVI. ]]> russianstar http://anabolicminds.com/forum/blogs/russianstar/204-away-10-days.html http://anabolicminds.com/forum/blogs/russianstar/121-custom-capsule-news.html Mon, 15 Jun 2009 07:18:47 GMT Very soon we should be having a BUNCH of new supps in, and some promotions and hopefully some vouchers too, so keep your eyes peeled on our company section. Very soon we should be having a BUNCH of new supps in, and some promotions and hopefully some vouchers too, so keep your eyes peeled on our company section. ]]> russianstar http://anabolicminds.com/forum/blogs/russianstar/121-custom-capsule-news.html http://anabolicminds.com/forum/blogs/russianstar/111-i-am-very.html Wed, 03 Jun 2009 06:08:53 GMT I AM VERY SORRY, AND DID NOT MEAN ANY SLUR AGAINST YOUR CHARACTER, OR PERSON, I FEEL VERY BAD THAT YOU FELT IT WAS JUST THAT, AND I AM SORRY WITH ALL SINCERITY. LEVI. I AM VERY SORRY, AND DID NOT MEAN ANY SLUR AGAINST YOUR CHARACTER, OR PERSON, I FEEL VERY BAD THAT YOU FELT IT WAS JUST THAT, AND I AM SORRY WITH ALL SINCERITY.
LEVI. ]]> russianstar http://anabolicminds.com/forum/blogs/russianstar/111-i-am-very.html http://anabolicminds.com/forum/blogs/russianstar/104-my-new-log.html Sat, 30 May 2009 15:15:33 GMT http://anabolicminds.com/forum/suppl...ing-fully.html

Hope you can all come and join me as i destroy my PB's I hope....:wave2: ]]> russianstar http://anabolicminds.com/forum/blogs/russianstar/104-my-new-log.html http://anabolicminds.com/forum/blogs/russianstar/101-attention-please-what.html Thu, 28 May 2009 15:09:42 GMT Mass Slumber Pills Per Serving: 9 Total Pills: 900 Ingredients %DV Zinc (Zinc amino acid chelate) 30 MG 200% Magnesium (Magnesium aspartate) 400 MG 100% Copper (Copper Chelate) 3 MG 150% Mucuna Pruriens 20% extract 1000 MG N/A Gamma-aminobutyric acid (GABA) 1290 MG N/A Vitamin B6 (Pyridoxine) 2 MG 100% Phoshatidyl-Serine 170 MG N/A This is designed to boost GH, Test, IGF1 and decrease cortisol, all at the same time as aiding in sleep quality. Mass cycle protector Pills Per Serving: 10 Total Pills: 900 Ingredients %DV Himematsutake (10% Beta Glucans) 400 MG N/A Pantothenic Acid (Calcium-D-Pantothenate) 1000 MG 10,000% Pomegranate Fruit (40% Ellagitannins) 600 MG N/A Saw Palmetto Berries 500 MG N/A Spirulina (14% Phycocyanin) 500 MG N/A 3,4-Divanillyltetrahydrofuran (95% Extract) 500 MG N/A Grape Seed Extract (95% OPC) 500 MG N/A Gotu Kola ( 10% Triterpenes) 60 MG N/A Ginkgo biloba (24% Flavonoids / 6% Terpenes) 120 MG N/A Selenium (Selenium Citrate) 100 MCG 143% Resveratrol (From Polygonum cuspidatum) 200 MG N/A Oolong Tea Extract (50% Polyphenols) 100 MG N/A Beta Glucan (Beta 1,3 Glucan) 250 MG N/A The idea here is to combine the most powerful antioxidants, and to protect the skin, heart and liver, as well as support the immune system while on cycle, and prostate and scalp protection. Mass thyroshred Phoshatidyl-Serine 150 MG N/A Cayenne Pepper Powder 300 MG N/A Coleus Forskohlii (20% forskolin) 120 MG N/A Guggul ( 10% Guggulsterones) 300 MG N/A Iodine (Potassium Iodide) 110 MCG 73% Rasberry Ketones 600 MG N/A Naringin 8 MG N/A Garcinia cambogia fruit (50% HCA) 800 MG N/A Synephrine HCl 40 MG N/A Glucomannan 1000 MG N/A Capsaicin 40 MG N/A 1,3 - Dimethylamylamine (Geranium) 80 MG N/A N-Acetyl L-Tyrosine 400 MG N/A Chromium (Chromium Polynicotinate 100 MCG 83% Gymnema Sylvestre (75% Gymnemic Acids) 250 MG N/A Evodiamine 45 MG N/A Green Tea Extract (50% Catechins) 100 MG N/A Na R-Alpha Lipoic Acid (NaR-ALA) 150 MG N/A Theobromine 100 MG N/A Copper (Copper Chelate) 2 MG 100% This product has been formulated to assist thyroid function, increase cAMP function so decreasing fat and increasing muscle, increase body temprature, a very mild diuretic effect, mood and energy booster, to prevent the cravings of sweet foods, and protect your health. THIS IS THE REVISED VERSION.. thyroshred L-Norvaline 200 MG N/A Phoshatidyl-Serine 180 MG N/A Synephrine HCl 25 MG N/A 1,3 - Dimethylamylamine (Geranium) 100 MG N/A N-Acetyl L-Tyrosine 250 MG N/A Evodiamine 50 MG N/A Copper (Copper Chelate) 2 MG 100% Chromium (Chromium Polynicotinate 180 MCG 150% Cobalt Chelate 960 MCG N/A L-Carnitine L-Tartrate 1000 MG N/A Iodine (Potassium Iodide) 150 MCG 100% Naringin 8 MG N/A Guggul ( 10% Guggulsterones) 255 MG N/A Rasberry Ketones 520 MG N/A Im still working on them but any input would be awesome. Thankyou very much. Levi. Mass Slumber


Pills Per Serving: 9
Total Pills: 900
Ingredients %DV
Zinc (Zinc amino acid chelate) 30 MG 200%
Magnesium (Magnesium aspartate) 400 MG 100%
Copper (Copper Chelate) 3 MG 150%
Mucuna Pruriens 20% extract 1000 MG N/A
Gamma-aminobutyric acid (GABA) 1290 MG N/A
Vitamin B6 (Pyridoxine) 2 MG 100%
Phoshatidyl-Serine 170 MG N/A

This is designed to boost GH, Test, IGF1 and decrease cortisol, all at the same time as aiding in sleep quality.

Mass cycle protector


Pills Per Serving: 10
Total Pills: 900
Ingredients %DV
Himematsutake (10% Beta Glucans) 400 MG N/A
Pantothenic Acid (Calcium-D-Pantothenate) 1000 MG 10,000%
Pomegranate Fruit (40% Ellagitannins) 600 MG N/A
Saw Palmetto Berries 500 MG N/A
Spirulina (14% Phycocyanin) 500 MG N/A
3,4-Divanillyltetrahydrofuran (95% Extract) 500 MG N/A
Grape Seed Extract (95% OPC) 500 MG N/A
Gotu Kola ( 10% Triterpenes) 60 MG N/A
Ginkgo biloba (24% Flavonoids / 6% Terpenes) 120 MG N/A
Selenium (Selenium Citrate) 100 MCG 143%
Resveratrol (From Polygonum cuspidatum) 200 MG N/A
Oolong Tea Extract (50% Polyphenols) 100 MG N/A
Beta Glucan (Beta 1,3 Glucan) 250 MG N/A

The idea here is to combine the most powerful antioxidants, and to protect the skin, heart and liver, as well as support the immune system while on cycle, and prostate and scalp protection.



Mass thyroshred

Phoshatidyl-Serine 150 MG N/A
Cayenne Pepper Powder 300 MG N/A
Coleus Forskohlii (20% forskolin) 120 MG N/A
Guggul ( 10% Guggulsterones) 300 MG N/A
Iodine (Potassium Iodide) 110 MCG 73%
Rasberry Ketones 600 MG N/A
Naringin 8 MG N/A
Garcinia cambogia fruit (50% HCA) 800 MG N/A
Synephrine HCl 40 MG N/A
Glucomannan 1000 MG N/A
Capsaicin 40 MG N/A
1,3 - Dimethylamylamine (Geranium) 80 MG N/A
N-Acetyl L-Tyrosine 400 MG N/A
Chromium (Chromium Polynicotinate 100 MCG 83%
Gymnema Sylvestre (75% Gymnemic Acids) 250 MG N/A
Evodiamine 45 MG N/A
Green Tea Extract (50% Catechins) 100 MG N/A
Na R-Alpha Lipoic Acid (NaR-ALA) 150 MG N/A
Theobromine 100 MG N/A
Copper (Copper Chelate) 2 MG 100%

This product has been formulated to assist thyroid function, increase cAMP function so decreasing fat and increasing muscle, increase body temprature, a very mild diuretic effect, mood and energy booster, to prevent the cravings of sweet foods, and protect your health.

THIS IS THE REVISED VERSION.. thyroshred

L-Norvaline 200 MG N/A
Phoshatidyl-Serine 180 MG N/A
Synephrine HCl 25 MG N/A
1,3 - Dimethylamylamine (Geranium) 100 MG N/A
N-Acetyl L-Tyrosine 250 MG N/A
Evodiamine 50 MG N/A
Copper (Copper Chelate) 2 MG 100%
Chromium (Chromium Polynicotinate 180 MCG 150% Cobalt Chelate 960 MCG N/A
L-Carnitine L-Tartrate 1000 MG N/A
Iodine (Potassium Iodide) 150 MCG 100%
Naringin 8 MG N/A
Guggul ( 10% Guggulsterones) 255 MG N/A
Rasberry Ketones 520 MG N/A




Im still working on them but any input would be awesome. Thankyou very much. Levi. ]]> russianstar http://anabolicminds.com/forum/blogs/russianstar/101-attention-please-what.html http://anabolicminds.com/forum/blogs/russianstar/98-hey-guys-im.html Wed, 27 May 2009 09:39:39 GMT Just to let everyone know im back and online, any worries with custom capsule orders, or ideas let me know, also any questions please feel free to ask, we have some exciting new products coming soon, so i cant wait. Hope everyone is well, kind regards Russian. Just to let everyone know im back and online, any worries with custom capsule orders, or ideas let me know, also any questions please feel free to ask, we have some exciting new products coming soon, so i cant wait. Hope everyone is well, kind regards Russian. ]]> russianstar http://anabolicminds.com/forum/blogs/russianstar/98-hey-guys-im.html http://anabolicminds.com/forum/blogs/russianstar/71-i-am-away.html Mon, 11 May 2009 18:45:25 GMT 2 Weeks im guessing i wont be on these boards, as i have a lot to get done i the far east of russia, and there is no internet connection for me there...no internet full stop, as i am here4 we are going to visit our grandmother, as she is 80 now, so we will travel across as we wait for my wifes visa. If you need anything please pm me or send an email to custom capsule, il get onto it as quickly as i can. Thanks for all your kind words and support with my new position, and again thanks to jesse. Kind regards my brothers and sisters in iron. Levi. 2 Weeks im guessing i wont be on these boards, as i have a lot to get done i the far east of russia, and there is no internet connection for me there...no internet full stop, as i am here4 we are going to visit our grandmother, as she is 80 now, so we will travel across as we wait for my wifes visa.
If you need anything please pm me or send an email to custom capsule, il get onto it as quickly as i can.
Thanks for all your kind words and support with my new position, and again thanks to jesse.
Kind regards my brothers and sisters in iron.
Levi. ]]> russianstar http://anabolicminds.com/forum/blogs/russianstar/71-i-am-away.html http://anabolicminds.com/forum/blogs/russianstar/66-if-you-need.html Sat, 09 May 2009 08:10:53 GMT For all those ordering from Custom Capsule, if you have any problems at all drop me a PM, or email custom capsule directly. jesse@jwnutritional.com
Your customer satisfaction is our priority, so help us make sure your satisfied, if you have any suggestions drop those my way too.
Enjoy your orders, and until the 25th of may you can use the coupon code "memorial" to get 20 percent off your entire order...that means big savings, we are almost giving it away.
Take care Russian. ]]> russianstar http://anabolicminds.com/forum/blogs/russianstar/66-if-you-need.html http://anabolicminds.com/forum/blogs/russianstar/65-latest-news-official.html Thu, 07 May 2009 14:31:53 GMT Big thanks to AM and to CC especialy JW for giving me RS the honour of being your rep. If i can do anything or help in any way, you know where i am. Levi. Big thanks to AM and to CC especialy JW for giving me RS the honour of being your rep. If i can do anything or help in any way, you know where i am. Levi. ]]> russianstar http://anabolicminds.com/forum/blogs/russianstar/65-latest-news-official.html http://anabolicminds.com/forum/blogs/russianstar/60-attention-axis-labs.html Tue, 05 May 2009 10:34:18 GMT I will be away for at least a week, possibly if in the worst case scenario 3 weeks, however i will hopefully return sooner rather than later from an impending visit to the visa counsel in st petersburg, i have to be interviwed so my wife is able to come back to the uk, as there was a problem with her application to extend her visa, and im missing them and my baby as its been a couple of weeks now that they have been detained, i will get everything sorted and then as soon as i return, if i have recieved SMASHED i will commence with my log, il make it extra special to show my gratitude for your patience, im really sorry about this, i didnt know until 3 days ago, if i had i would not have applied, as i know you wanted it logged immediatley. I will give 100 percent though and log this as best i can on returning, sorry again, and i hope you can understand my situation. Sincere regrets that im delaying this log, but it will be here and it will be the best i can do. Levi. I will be away for at least a week, possibly if in the worst case scenario 3 weeks, however i will hopefully return sooner rather than later from an impending visit to the visa counsel in st petersburg, i have to be interviwed so my wife is able to come back to the uk, as there was a problem with her application to extend her visa, and im missing them and my baby as its been a couple of weeks now that they have been detained, i will get everything sorted and then as soon as i return, if i have recieved SMASHED i will commence with my log, il make it extra special to show my gratitude for your patience, im really sorry about this, i didnt know until 3 days ago, if i had i would not have applied, as i know you wanted it logged immediatley.
I will give 100 percent though and log this as best i can on returning, sorry again, and i hope you can understand my situation. Sincere regrets that im delaying this log, but it will be here and it will be the best i can do. Levi. ]]> russianstar http://anabolicminds.com/forum/blogs/russianstar/60-attention-axis-labs.html http://anabolicminds.com/forum/blogs/russianstar/54-russian-strength-protocol.html Mon, 04 May 2009 13:01:07 GMT Well if I may, one more question Russian. With all of your lifting experience and knowledge, what do you consider the best lifting protocol for gaining strength? No worries my friend any time, you flatter me with your kind words, :usa1:. Although some may consider it unorthodox it works beyond doubt, Its the method used by powerlifters in russia and bulgaria, and its the real method, the one we get taught in school. Find your 1 rep max on all basic movements, the squat, bench press and deadlift, now drop 25lbs from your 1 rep max, and do as many reps as you can in 10 minutes, so lift the weight, 1 time, or twice, depending on how strong your feeling, possibly 3 times, then wait 45 seconds, and repeat, until you cant lift that weight, drop another 25lbs and repeat the procedure, this is the first stage. The next week, find a weight that is 75 percent of your total on each compound exercise, then rep it as fast as you can 5 times, repeat this 4 times. Only do one workout per body part each week. The third week, repeat week 1 The fourth week, find your 1 rep max, and lift it on all compound exercises, wait 1 minute and attempt it again, wait 2 minutes and attempt again, wait 3 minutes and attempt again. After the last lift drop the weight by half, and rep out as many times as you can until failure...each month your 1 rep max will increase, and each time the half of that amount will increase. Week 1 will improve your strength each month, enablng your body to lift large waits and be comfortable with it. Week 2 shocks your explosive muscles into growth Week 3 Will be an improvement, even if only slightly on week 1, keeping your confidence growing. Week 4 shows your 1 rep max aswell as your 50 percent mark, 50 percent should always be done until failure even if it is 100 reps, this is because the 1RM stimulates all your muscle fibers and satelite cells, and then the 50 percent reps build new synapses with those stimulated muscle fibers, therefore increasing your lifts month by month, every 4 months, change up the routine, and do something different. Your 1RM Can increase by 70 percent in the first year sometimes more with this, it works. Hope that helps bro, Levi. Well if I may, one more question Russian.

With all of your lifting experience and knowledge, what do you consider the best lifting protocol for gaining strength?


No worries my friend any time, you flatter me with your kind words, :usa1:. Although some may consider it unorthodox it works beyond doubt, Its the method used by powerlifters in russia and bulgaria, and its the real method, the one we get taught in school.

Find your 1 rep max on all basic movements, the squat, bench press and deadlift, now drop 25lbs from your 1 rep max, and do as many reps as you can in 10 minutes, so lift the weight, 1 time, or twice, depending on how strong your feeling, possibly 3 times, then wait 45 seconds, and repeat, until you cant lift that weight, drop another 25lbs and repeat the procedure, this is the first stage.
The next week, find a weight that is 75 percent of your total on each compound exercise, then rep it as fast as you can 5 times, repeat this 4 times. Only do one workout per body part each week.
The third week, repeat week 1
The fourth week, find your 1 rep max, and lift it on all compound exercises, wait 1 minute and attempt it again, wait 2 minutes and attempt again, wait 3 minutes and attempt again. After the last lift drop the weight by half, and rep out as many times as you can until failure...each month your 1 rep max will increase, and each time the half of that amount will increase.
Week 1 will improve your strength each month, enablng your body to lift large waits and be comfortable with it.
Week 2 shocks your explosive muscles into growth
Week 3 Will be an improvement, even if only slightly on week 1, keeping your confidence growing.
Week 4 shows your 1 rep max aswell as your 50 percent mark, 50 percent should always be done until failure even if it is 100 reps, this is because the 1RM stimulates all your muscle fibers and satelite cells, and then the 50 percent reps build new synapses with those stimulated muscle fibers, therefore increasing your lifts month by month, every 4 months, change up the routine, and do something different.
Your 1RM Can increase by 70 percent in the first year sometimes more with this, it works.
Hope that helps bro, Levi. ]]> russianstar http://anabolicminds.com/forum/blogs/russianstar/54-russian-strength-protocol.html http://anabolicminds.com/forum/blogs/russianstar/53-russians-latest-news.html Mon, 04 May 2009 11:25:00 GMT Soon i will be in russia trying to get my wifes visa sorted out, so if im not here for a week or so please dont worry, everything is fine, and as soon as i get back i will logging SMASHED by Axis labs. Then following that a 7 week GLYCOBOL log, and then a special mixture im preparing that i think quite a few of you will enjoy, If there are any questions about my return date, please ask, hopefully i will be away only 9 days, but its possible it could be longer, i didnt know this until 2 days ago, but i cant do much about it as i need to be interviewed. Some good news i will be working with a british company in the summer devising a new supplement, if all goes well, so il let you know closer to the date. Take care guys...Russian. Soon i will be in russia trying to get my wifes visa sorted out, so if im not here for a week or so please dont worry, everything is fine, and as soon as i get back i will logging SMASHED by Axis labs.
Then following that a 7 week GLYCOBOL log, and then a special mixture im preparing that i think quite a few of you will enjoy, If there are any questions about my return date, please ask, hopefully i will be away only 9 days, but its possible it could be longer, i didnt know this until 2 days ago, but i cant do much about it as i need to be interviewed.
Some good news i will be working with a british company in the summer devising a new supplement, if all goes well, so il let you know closer to the date.
Take care guys...Russian. ]]> russianstar http://anabolicminds.com/forum/blogs/russianstar/53-russians-latest-news.html http://anabolicminds.com/forum/blogs/russianstar/47-grow-your-calves.html Thu, 30 Apr 2009 22:14:03 GMT Calves are one of the most stubborn if not the most stubborn bodyparts to increase in size, countless episodes of training, trying new methods, and what do you get, just painfull calves, well this routine will get some growth into those stubborn muscles, this is a very well used routine in russia, and its the most effective ive used, and here it is... First donkey raises, the ones where you sit down and push the weight up with your calves, find a weight you can only do 5-7 reps with, now do those reps until falure, perfect form. Once youve done that rest for a few and i mean a FEW seconds, and push out 1-2 more or however many you can do, keep going like this until you get to 75 reps, never resting for more than 10 seconds in between. This takes 4-6 minutes to finish, and in that time you will have hit the deep muscle belly of you calve, the slow twitch endurance fibers, and the explosive fast twitch fibers. After this set is done stretch fully, for upto 10 minutes to help your calves recover, then repeat this time until you get to 45 reps. These will make your calves grow, stop you from walking, and give you a good excuse to put your feet up and have a well earned rest. More exercises coming soon, Russian. Calves are one of the most stubborn if not the most stubborn bodyparts to increase in size, countless episodes of training, trying new methods, and what do you get, just painfull calves, well this routine will get some growth into those stubborn muscles, this is a very well used routine in russia, and its the most effective ive used, and here it is...

First donkey raises, the ones where you sit down and push the weight up with your calves, find a weight you can only do 5-7 reps with, now do those reps until falure, perfect form. Once youve done that rest for a few and i mean a FEW seconds, and push out 1-2 more or however many you can do, keep going like this until you get to 75 reps, never resting for more than 10 seconds in between.
This takes 4-6 minutes to finish, and in that time you will have hit the deep muscle belly of you calve, the slow twitch endurance fibers, and the explosive fast twitch fibers.
After this set is done stretch fully, for upto 10 minutes to help your calves recover, then repeat this time until you get to 45 reps.

These will make your calves grow, stop you from walking, and give you a good excuse to put your feet up and have a well earned rest.

More exercises coming soon, Russian. ]]> russianstar http://anabolicminds.com/forum/blogs/russianstar/47-grow-your-calves.html http://anabolicminds.com/forum/blogs/russianstar/46-keto-diet-part.html Thu, 30 Apr 2009 09:29:26 GMT HERE IS THE REST OF THE ARTICLE


CKD Workout

Now, the question is, how do we workout to optimize muscle preservation and keep our metabolism up while dieting? Before we get into that, one must realize that during any dieting scheme there is one thing that must be done, and one thing that must not be done.

First, you must keep training volume lower than your usual routine. Overtraining is probably the number one killer in motivation, it deprives sleep, and hinders fat loss.

Second, you must not fall into the myth of lighter weights with higher reps. You got your muscle by benching 240, and you have to bench 240 to keep that same muscle! Or at least around that area! Okay, now that we have that established, here’s what we do:

On Monday and Tuesday we will work our weaker body parts, rest or cardio on Wednesday and Thursday mornings, Thursday do our strongest body parts, and Friday a combination of the Monday/Tuesday workouts in a loop format. The workout I have found to work optimally for myself and my clients is this:

(Note: You may feel free to tweak, shake, and turn this example upside down.

Everybody is different, so find what works for you.)

MONDAY: Chest, Back, Abs

High intensity workouts with 60 sec rest between sets, 90 sec rest between

each exercise

(this excludes all warm up sets)

Bench 3 sets, 6-10 reps

T-bar Row 3 sets, 6-10 reps

Incline bench 3 sets, 6-10 reps

Latpulldown to front 3 sets, 6-10 reps

Dips or Decline bench 3 sets, 6-10 reps

Shrugs 3 sets, 6-10 reps

Flys (any type) 2 sets, 10-12 reps

Reverse flys 2 sets, 10-12 reps

Stiff-leg deadlift 3 sets, 10-12 reps

Rope ab crunch 3 sets, 10-15 reps

Reverse crunch 3 sets, 10-20 reps

TUESDAY: Shoulders, Arms

Same intensity mentioned before

Behind the neck shoulder press 3 sets, 8-10 reps

Military press 3 sets, 8-10 reps

Preacher curls 3 sets, 8-10 reps

French press or "skull-crushers" 3 sets, 8-10 reps

Shoulder raises (any type) 2 sets, 8-10 reps

Hammers 3 sets, 8-10 reps

V-bar tricep press 3 sets, 8-10 reps

Forearm curls 2 sets, 8-10 reps

Reverse forearm curls 2 sets, 8-10 reps

Wednesday: Rest or Cardio

Thursday morning: Rest or Cardio

Later on Thursday: Legs

Same intensity mentioned before

Squat or Leg press 4 sets, 6-10 reps

Lying leg curl 4 sets, 6-10 reps

Standing calf raise 4 sets 6-10 reps

Leg extensions 4 sets, 10-12 reps

Seated leg curl 4 sets, 10-12 reps

Seated calf raise 4 sets, 10-12 reps

Friday night: Final Workout

Same intensity mentioned before

Bench 2 sets, 6-10 reps

T-bar Row 2 sets, 6-10 reps

Incline bench 2 sets, 6-10 reps

Latpulldown to front 2 sets, 6-10 reps

Behind the neck shoulder press 1 set, 8-10 reps

Military press 1 set, 8-10 reps

Either curl exercise 2 sets, 8-10 reps

Either tricep exercise 2 sets, 8-10 reps

Stiffleg deadift 1 set, 8-10 reps

Normal floor ab crunch 2 sets, 10-20 reps

Reverse crunches 2 sets, 10-20 reps

Start the carb up for 24-30 hours!


Aerobics

Before we go on, I want to address the cardio/aerobics issue. Some people find that for the first month on a CKD, cardio/aerobics is not needed. However when fat loss does start to slow down a bit, that is when most start adding 30 min. sessions on their off days. Be careful though, you do not want to hinder your Thursday leg workout. So experiment and try to only add aerobic sessions if you feel you have to.

Supplements

So we have the basic diet outline stated, the workout, now what about supplements? Things that can extremely optimize this diet regime. Well, I have to admit no allegiance to any supplement company on this one: Water. Water is important on any diet, especially low carb since there is a diuretic effect, and more importantly during the carbing period. Glycogen is stored with water! You need as much water as possible to hydrate the depleted muscle. Trust me, you will feel a huge "pump" on Sunday morning from all the stored carbs and water INSIDE your muscle.

Speaking of muscle, the god of all sports supplement right now: Creatine. It can still be used on a low carb diet. Usually 10 grams a day during the low carb days, and around 20-30 grams during the carbing period should work for most everybody. I highly recommend it for everybody who doesn’t get an upset stomach using it.

Finally, one that everyone that’s dieted before knows about: The ECA stack. Most have not used pure ECA, but mainly herbal extracts in thermogenic products sold by sports supplement companies. For a pre-work out boost and increased fat burning through thermogenics (heat), this is my favorite supplement. It does its job, you feel it happening, and it can help you psychologically when you don’t feel like working out that day.

Conclusion

With all this said, I will throw my personal opinion, thanks and motivation on or for the cyclical ketogenic diet. First of all, to me, it is the greatest diet every developed. It makes sense, works and isn’t as hard to follow as one might think. Just stay motivated and concentrate on your goal.

When you have a craving during the week for that cupcake or pasta, just go eat a delicious serving of some pepperoni and melted mozzarella cheese. Or how about a hamburger patty covered in cheddar cheese and some strips of bacon? Foods that are delicious and that can satiate hunger.

I followed this exact plan this past summer for eight weeks and loss 18 pounds of fat without any loss in muscle. It was the leanest and most vascular I had ever seen myself.

And I must give thanks where thanks are due since I did not come up with this diet. Dan Duchaine, who recently passed away, brought my attention to a CKD with his book BodyOpus and Lyle McDonald has done deep research and wrote his book The Ketogenic Diet: A Complete Guide for the Dieter and Practitioner.

This diet can be for you. Oh you’re only a mass builder? Well, lower bodyfat percentages even make you look bigger! Give it some thought and decide. Then achieve your goal. It’s worth it: A diet with true fat loss.

COMPLIMENTS OF KAKDIESEL FROM ELITE

Any questions PM me, this is not my article, i couldnt write it this well. Russian. ]]> russianstar http://anabolicminds.com/forum/blogs/russianstar/46-keto-diet-part.html http://anabolicminds.com/forum/blogs/russianstar/45-keto-diet.html Thu, 30 Apr 2009 09:24:23 GMT The Cyclical Ketogenic Diet: True Fat Loss

In recent media, low carbohydrate diets have been THE fad for almost everybody in America wanting to lose weight. From your secretaries, elementary school teachers, and desk clerks, to bodybuilders, models, actresses, and athletes.

However, there is a huge difference between those who follow an Atkins plan and those who follow a cyclical ketogenic diet (CKD). Atkins is a low carb plan for those who are quite sedentary, walk maybe 3 times a week at the most, and just follow normal everyday activities. So forget Atkins here. The CKD is for those who’s main concern is true fat loss and muscle preservation—muscle for sports and high intensity activities.

My opinion for those who practice Atkins is that while they do lose fat, there is much water loss and most importantly muscle loss. Something we athletes do not want. A CKD is a true fat loss diet that works undeniably, if followed properly and strictly. Yes, low carb diets can be hell at first, but after two to three weeks, there have been anecdotal reports from many dieters that the cravings for carbohydrates decrease. This route to fat burning is unlike any traditional diet all the low-fat diet authors and FDA people have been advocating in history.

I got turned onto this diet a few years back when I got tired of cutting fat and still not being able to lose those last percentage points of bodyfat without losing hard earned muscle. I would start a low-fat diet, and be a either a social misfit (not going out with my friends to party or not going out to eat). Or in the worse case, feel so deprived of delicious junk foods I missed and bail out on the diet all together. One advantage to this diet is that there is no true restrictions on food. One may eat anything labeled a "food"! Well, almost. I’ll explain later.

How the diet works.

The science behind the CKD is simple. Carbohydrates in the diet cause an insulin (a "storage" hormone) output in the pancreas. It is used to store glycogen, amino acids into muscles, while causing excess calories to be stored as fat. So common sense asks me, "How can one try to break down fat, when your body is in a storage-type mode?" Difficult to do, indeed. That is why it makes perfect sense for step one to be cutting carbs.

The next thing that happens in your body is the rise in catecholamines (a "fat mobilizing" hormone), cortisol (a "breakdown" hormone), and growth hormone. Now your body realizes there’s no more carbs to burn for energy, so it must find another energy source: fat.

This usually happens during a metabolic condition called "ketosis." This is when your liver is out of glycogen and starts to produce ketones (by-products of fatty acids). You can check your status of whether or not you are in ketosis with urinalysis strips you can pick up at any local drug store called "Ketostix." Just urinate and see if it turns color. If so, you have ketones in the urine.

When the body is fed fat and protein, it will use dietary fat along with bodyfat for energy with protein going towards repair.

As a side note, there is another reason why this diet makes the most sense to use while keeping muscle. When one follows a high carbohydrate, low-fat, reduced-calorie diet, there’s a point when some bodyfat is burned, but when the body is still in a carbohydrate burning metabolism while trying to lose "weight," it will strip down precious body protein to convert to glucose for energy.

On the other hand, during fat metabolism, protein cannot be converted into free-fatty acids for energy. Although there is no scientific research done on this, there have been reports from followers that there truly is a "protein-sparing" effect. It makes sense doesn’t it? Where else would the body look for fat energy when all dietary fat is burned? Bodyfat.

Diet Requirements Mon. to Fri.

The phrase "working smarter, not harder" applies here more than any diet one has tried. One must fully understand what they must do in order to optimize their goal. To set a CKD up, one cannot just expect to cut all carbs in the diet, train hard, and lose fat! Although some have come up with variations to this plan, the one stated in this article, I have found, has worked for myself (it got me to 6% BF), and other clients I’ve trained to the leanest, hardest they’ve ever been.

First, to set up the diet, write down your lean mass weight. Not your total weight, dough boy. If you weigh 200, but have 20% bodyfat, your lean mass weight would be around 160 pounds. Multiply this by one, getting your grams of protein requirements for a day. Make sure you eat at least one gram of protein/pound of lean mass! This is important in recovery from workouts and enough nitrogen retention to keep muscle. Next, multiply by four, to get your protein calories. Here, it is 640.

The rest of your caloric requirements for the day should be fat. Here is the catch: you must eat fat to burn fat. There’s no way around it. There are many advantages to dietary fat on this diet: Feeling of fullness since fat digestion is slow (less hunger), tastes great, and lowers blood glucose levels (lowering insulin and allow all the fat burning hormones to do their job).

So how much fat? I always recommend starting out with a 500 calorie deficit from your maintenance calories. If you don’t know, it is usually 15 times body weight (full body weight here) depending on an individuals metabolic rate. So here, the example would need 3000 calories a day to maintain weight, and 2500 calories to begin fat loss.

2500 minus 640 (protein calories) is 1860 which works out to be around 206 fat grams a day. Now as you go deeper into the diet, and find the need to restrict calories more, you must cut fat calories, not protein.

The Weekend Carb Load

Since muscle glycogen is the main source of energy for anaerobic exercise such as weight training, we cannot simply deplete all stores while working out and not fill them back up. If that does happen, be rest-assured that the body WILL use protein for fuel then. But this won’t happen on the CKD.

Your one and a half days of "freedom" allow you to do two things: First, reward your carb cravings from the previous days, allowing you to enjoy pleasures like pizza, pasta, breads, etc. Second, eating these things are physiologically rewarding as insulin levels run high, storing amino acids and carbs, as glycogen, into the depleted muscle allowing you to be able to workout again the following week.

Your "carb-up" should begin Friday night and last until around midnight Saturday. Now the next important issue to address is how many carbs. Some lucky individuals find that they eat whatever they want for the 24-30 hour time interval and receive perfect glycogen compensation, while others rely on a better statistical number.

What has been recommended by other authors of the CKD is 10-12 grams of carbs per kilogram of lean mass. Again, time to do math. Our example had 160 pounds of lean mass, so divide that by the conversion factor of 2.2, and we get roughly 73 kg.

100 Grams of easily digested liquid carbs along with around half as many grams of carbs in protein (here 50) as a whey shake or something of that nature should be taken right after the last workout (which I will address in the workout section of the article) when insulin sensitivity will be at its greatest.

A few hours later this individual will start to spread the remaining 630 grams of carbs, along with the important number of 160 grams of protein (remember, keep this constant) during the remainder of the compensation period.

So what about dietary fat? I know you’re reminding yourself, "Didn’t this guy mention pizza?" Yes, I did. And here’s why. During the first 24-30 hours of carbing up, the body will use all dietary carbohydrates to refill glycogen, protein for rebuilding, and get this: fat for energy. Still?

Just like the previous five and a half days. Makes sense. When all the carbohydrates are being used for more important functions (muscle), what else is there to be used? However, you can’t just eat all the fat you want. Keep grams of fat intake below your body weight in kilograms. Again, here our example will keep is fat below 73 during the carb-fest.

By anecdotal reports, this should keep fat regain minimal to nil. Keeping fat intake extremely low has even caused some extra fat burning during the carb up!

As stated before, some dietary fat should be eaten to slow digestion and keep sugar levels stable. Whether it be saturated, unsaturated, or essential fats, is the dieter’s decision. All have nine calories per gram. (Note: there is a claim that essential fatty acids such as flax seed oil increase insulin sensitivity within the muscle cells, in turn, increasing glycogen intake.)

In Case You Missed It

So here’s how it breaks down during the week: Sunday through Friday afternoon , you will follow the low carb diet outlined above. Eat fat and protein all day everyday except on workout days because after workouts, you will need to consume strictly just protein—no fat or carbs.

Some have found to enjoy a protein shake afterwards because they are easily digested. Do whatever works for you. But fat is not logical since you want the protein to fuel the healing process as quickly as possible and fat will only slow it down.

Friday afternoon, around two hours before your last workout of the week, eat two to three pieces of fruit. This will get your body/liver ready to start the carb loading and give you some energy for that final, dreadful workout (trust me, during the first few weeks, you will not want to do that final workout, but you must). Then from Friday night until Saturday at midnight or until bed, eat those carbs!
__________________ ]]> russianstar http://anabolicminds.com/forum/blogs/russianstar/45-keto-diet.html http://anabolicminds.com/forum/blogs/russianstar/43-custom-capsule-extravaganza.html Tue, 28 Apr 2009 20:50:27 GMT Free 300 capsules of ProHormone giveaway $100's OF SUPPS FREE!

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Once you create your capsule click the Email to a friend link and email the link to yourself.

Post your link along with the capsule formula and explain why your combination is the best.

We will then Vote on on May 7th and the one with the most votes will get his supps free. It will be two bottles of 150 capsules in each bottle.

Guys thats going to be easily over $100 in free stuff. And if it were branded products probably more like $300-400


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See you inside guys. ]]> russianstar http://anabolicminds.com/forum/blogs/russianstar/43-custom-capsule-extravaganza.html http://anabolicminds.com/forum/blogs/russianstar/40-coming-soon.html Mon, 27 Apr 2009 19:50:12 GMT I will be logging AXIS LABS SMASHED, I cant wait, ive been needing a real pick me up, and this looks just the ticket, potent, and delicious, well so i have heard, il be posting all the details on it, and how i react and feel in a log here and at BB, Should be a sweet trip, hoping for some good strength, and some great motivation from what looks a very strong and potent product, all news will be posted here. Keep your eyes peeled. Thanks to Metroba, and Axis for this oppurtunity, Russian. I will be logging AXIS LABS SMASHED, I cant wait, ive been needing a real pick me up, and this looks just the ticket, potent, and delicious, well so i have heard, il be posting all the details on it, and how i react and feel in a log here and at BB, Should be a sweet trip, hoping for some good strength, and some great motivation from what looks a very strong and potent product, all news will be posted here.
Keep your eyes peeled.
Thanks to Metroba, and Axis for this oppurtunity, Russian. ]]> russianstar http://anabolicminds.com/forum/blogs/russianstar/40-coming-soon.html http://anabolicminds.com/forum/blogs/russianstar/39-dormant-fibre-your.html Mon, 27 Apr 2009 07:45:25 GMT Really nice that your wife is from russia, im not sure where tyver is, il ask my wife she knows russias geography better than me, let me know if your going to log your summer stack , il follow along, looks like a solid set of supplements. lean xtreme is possibly the best cortsol, fat burner ive ever used, and dcp before bed works wonders, hope that goes well for you. I am living in the UK now, because work is so scarce in russia, and its become more dangerous, as crime has risen no end, thanks about my blog too, i thought it sounded big headed so i was going to delete it, sometimes i find it hard to express my feelings in english, ask your wife if she knows where nijninovgorod is, thats nijneenovgor od, thats where i was born, its way out past moscow, nice town, my wife was born in lenda, thats linda like the womans name, its a tiny village near to where i lived. Take care my friend, good to keep in touch too, i enjoy your posts. Levi. Really nice that your wife is from russia, im not sure where tyver is, il ask my wife she knows russias geography better than me, let me know if your going to log your summer stack , il follow along, looks like a solid set of supplements. lean xtreme is possibly the best cortsol, fat burner ive ever used, and dcp before bed works wonders, hope that goes well for you.

I am living in the UK now, because work is so scarce in russia, and its become more dangerous, as crime has risen no end, thanks about my blog too, i thought it sounded big headed so i was going to delete it, sometimes i find it hard to express my feelings in english, ask your wife if she knows where nijninovgorod is, thats nijneenovgor od, thats where i was born, its way out past moscow, nice town, my wife was born in lenda, thats linda like the womans name, its a tiny village near to where i lived.
Take care my friend, good to keep in touch too, i enjoy your posts. Levi. ]]> russianstar http://anabolicminds.com/forum/blogs/russianstar/39-dormant-fibre-your.html http://anabolicminds.com/forum/blogs/russianstar/37-russian-offers-his.html Sun, 26 Apr 2009 13:42:49 GMT As most of you know, i enjoy helping people with both supplementation, diet and training, so i have decided to offer my services through this blog, any questions you may have, or thoughts you want to share, please feel free to post, and i will respond ASAP. Before moving to the uk, my fitness instruction business had been growing very well, because of our familys name, wich is well known in the sports industry in russia, i was able to build on my familys success, i grew up in a house with a gym, my family owned 2 gyms, and my brothers and father have all won different titles, in different sporting fields. Having that base, gave me a good introduction into weight training, and sports related science, and after having recieved my sports science major, i then focusd on nutrition and personal instruction, following these studies i was able to pass my exams and recieve a diploma in both. I then studied and wrote several papers on anabolics and thermogenics, from wich i recieved a couple of accolades. I have been very fortunate to study in these fields, and be able to learn english at such a young age, so my circumstances have helped me no end, and therefore i would love to help anyone who may not have had the chances i have. I am by no means one of the most knowledgeable here, There are plenty of wiser and more experienced trainers on this board, and that was the main reason i joined, to learn, and improve. Knowledge is power, and with power comes great responsibility...yeah quote from spiderman..but the truth is questions are the keys to knowledge and so therefore the keys to power, ask and listen, listen and apply, wisdom is the practical application of knowledge, for example.. Knowledge is knowing a tomatoe is a fruit, wisdom is not putting it with a fruit salad, apply what you learn at AM, and become powerfull both in body and mind. Happy training, your brother in iron. Russian. As most of you know, i enjoy helping people with both supplementation, diet and training, so i have decided to offer my services through this blog, any questions you may have, or thoughts you want to share, please feel free to post, and i will respond ASAP.

Before moving to the uk, my fitness instruction business had been growing very well, because of our familys name, wich is well known in the sports industry in russia, i was able to build on my familys success, i grew up in a house with a gym, my family owned 2 gyms, and my brothers and father have all won different titles, in different sporting fields.
Having that base, gave me a good introduction into weight training, and sports related science, and after having recieved my sports science major, i then focusd on nutrition and personal instruction, following these studies i was able to pass my exams and recieve a diploma in both.
I then studied and wrote several papers on anabolics and thermogenics, from wich i recieved a couple of accolades.
I have been very fortunate to study in these fields, and be able to learn english at such a young age, so my circumstances have helped me no end, and therefore i would love to help anyone who may not have had the chances i have.
I am by no means one of the most knowledgeable here, There are plenty of wiser and more experienced trainers on this board, and that was the main reason i joined, to learn, and improve. Knowledge is power, and with power comes great responsibility...yeah quote from spiderman..but the truth is questions are the keys to knowledge and so therefore the keys to power, ask and listen, listen and apply, wisdom is the practical application of knowledge, for example.. Knowledge is knowing a tomatoe is a fruit, wisdom is not putting it with a fruit salad, apply what you learn at AM, and become powerfull both in body and mind.

Happy training, your brother in iron. Russian. ]]> russianstar http://anabolicminds.com/forum/blogs/russianstar/37-russian-offers-his.html http://anabolicminds.com/forum/blogs/russianstar/34-common-questions-about.html Fri, 24 Apr 2009 06:11:28 GMT Is it very important to keep your fat to only 5 grams while consuming the 1000 grams of carbs? Thanks once again Russianstar!!! Thanks my friend, i dont think my body is that good, but i very much appreciate the compliment, in answer to your question about the 5 grams of fat, its imperative that your body uses its fat stores as fuel, having a ready supply of carbs means your muscles will swell, and for intense workout, its the glycogen that gets depleted, but because your not eating fat, your body decides to burn the fat stores you have during the day and night, and saves the carbs as glycogen in the muscle. Now when you get to the high fat week, your body has become extremely efficient at using carbs to fuel workouts, as they are the most readily accesible fuel on the high carb weeks, but here is where the science really kicks in, when you drop the carbs, your body absaloutley eats through your adipose tissue stores, as its now the sole source of fuel, it didnt need fat in the high carb weeks, so youve been burning alot up, now it needs fats, but it cant store any as you need them to fuel workouts, the less you consume now, the faster you get shredded. Hope this helps my good friend, take care, and if you need anything, PM me. Is it very important to keep your fat to only 5 grams while consuming the 1000 grams of carbs?
Thanks once again Russianstar!!!

Thanks my friend, i dont think my body is that good, but i very much appreciate the compliment, in answer to your question about the 5 grams of fat, its imperative that your body uses its fat stores as fuel, having a ready supply of carbs means your muscles will swell, and for intense workout, its the glycogen that gets depleted, but because your not eating fat, your body decides to burn the fat stores you have during the day and night, and saves the carbs as glycogen in the muscle.
Now when you get to the high fat week, your body has become extremely efficient at using carbs to fuel workouts, as they are the most readily accesible fuel on the high carb weeks, but here is where the science really kicks in, when you drop the carbs, your body absaloutley eats through your adipose tissue stores, as its now the sole source of fuel, it didnt need fat in the high carb weeks, so youve been burning alot up, now it needs fats, but it cant store any as you need them to fuel workouts, the less you consume now, the faster you get shredded.

Hope this helps my good friend, take care, and if you need anything, PM me. ]]> russianstar http://anabolicminds.com/forum/blogs/russianstar/34-common-questions-about.html http://anabolicminds.com/forum/blogs/russianstar/33-russian-3-x.html Thu, 23 Apr 2009 18:32:09 GMT As most of you know the general rule of thumbg for fat loss is drop the carbs, the foods like pasta, bread, and rice that fill you out, bloat you, and keep you holding on to the fat, well im going to show you how by following the 3x1 method, you can eat carbs, and get ripped. Firstly the 3 stands for Carbs, and 3 weeks of them, for 3 weeks eat up to 1000 grams of carbs per day, as much protein as you want, but keep fat limited to no more than 5 grams, use each morning to kick start your metabolism, fasted cardio for 3 days, then 1 day of cardio after breakfast, nothing before breakfast except bcaa, on the fasted days. After following this for 21 days you get to the 1 in the 3x1 method, and the 1 stands for 1 week of high fat low carb, you can eat up to 500 grams of fats each day, try and keep them healthy, as much protein as you like, but little carbs,no more than 15g so nuts like cashews are a good choice, follow the same 3x1 protocol for fasted training, now that you dont have the usual food source, carbs to burn as fuel, your body turns on its fat stores, in particular brown adipose tissue, the stubborn areas, as you have a plentiful amount of fats everyday your body isnt trying to store the fats you eat, rather its burning them, this 1 week also helps optimise test and other hormone levels. One of the greates things about this diet is you can change, and play with it to help you reach your goals, the more fat you want to loose, the less carbs and fats you consume in the corresponding weeks, if you want to gain muscle you increase the carbs, and you could utilise products like Anabolic pump, or p-slin, or even slin by LG sciences to help optimise glycogen retention in the muscle cell. During the high carb weeks, creatine can be a huge help, pushing and drawing water into muscle cells, helping the body stay anabolic as you burn fat, then during the high fat week, the creatine can be dropped in favour of a thermogenic, the possibilities are endless, and the results are without bounds, ive used this myself for 3 years now and can bench press 2x my own body weight, and squat and deadlift even more, my brother former world fitness champion and current european champion uses this same protocol, look him up, viktor sharko, and many of my pupils use this protocol to get ready for contests or transform their physique, now you have the same oppurtunity. One more thing to mention, during the high carb stage keep training intensity high, and during high fat week do as much cardio as you can, and get plenty of sleep to optimise recovery and GH secretion. Any questions you can pm me here. All the best, from russia with love, train hard, and fight easy. Levi. As most of you know the general rule of thumbg for fat loss is drop the carbs, the foods like pasta, bread, and rice that fill you out, bloat you, and keep you holding on to the fat, well im going to show you how by following the 3x1 method, you can eat carbs, and get ripped.

Firstly the 3 stands for Carbs, and 3 weeks of them, for 3 weeks eat up to 1000 grams of carbs per day, as much protein as you want, but keep fat limited to no more than 5 grams, use each morning to kick start your metabolism, fasted cardio for 3 days, then 1 day of cardio after breakfast, nothing before breakfast except bcaa, on the fasted days.
After following this for 21 days you get to the 1 in the 3x1 method, and the 1 stands for 1 week of high fat low carb, you can eat up to 500 grams of fats each day, try and keep them healthy, as much protein as you like, but little carbs,no more than 15g so nuts like cashews are a good choice, follow the same 3x1 protocol for fasted training, now that you dont have the usual food source, carbs to burn as fuel, your body turns on its fat stores, in particular brown adipose tissue, the stubborn areas, as you have a plentiful amount of fats everyday your body isnt trying to store the fats you eat, rather its burning them, this 1 week also helps optimise test and other hormone levels.
One of the greates things about this diet is you can change, and play with it to help you reach your goals, the more fat you want to loose, the less carbs and fats you consume in the corresponding weeks, if you want to gain muscle you increase the carbs, and you could utilise products like Anabolic pump, or p-slin, or even slin by LG sciences to help optimise glycogen retention in the muscle cell.
During the high carb weeks, creatine can be a huge help, pushing and drawing water into muscle cells, helping the body stay anabolic as you burn fat, then during the high fat week, the creatine can be dropped in favour of a thermogenic, the possibilities are endless, and the results are without bounds, ive used this myself for 3 years now and can bench press 2x my own body weight, and squat and deadlift even more, my brother former world fitness champion and current european champion uses this same protocol, look him up, viktor sharko, and many of my pupils use this protocol to get ready for contests or transform their physique, now you have the same oppurtunity.
One more thing to mention, during the high carb stage keep training intensity high, and during high fat week do as much cardio as you can, and get plenty of sleep to optimise recovery and GH secretion.

Any questions you can pm me here.

All the best, from russia with love, train hard, and fight easy.

Levi. ]]> russianstar http://anabolicminds.com/forum/blogs/russianstar/33-russian-3-x.html