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Runner gets endurance and anaBETA (unsponsored)

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    Post Runner gets endurance and anaBETA (unsponsored)


    Hey all,

    this is my second log of date and im still new to how i log properly but ill do my best.
    Background:

    Chris
    Male, 22, 78kg
    Sports: 10km running transitioning to Duathlons
    best 10km time: 33minutes
    RMR 1530
    BMR 2460

    Goals:
    1- the utilisation of carbohydrates for training endurance wise while being low carb
    2- improve general aerobic fitness capacity and reach higher v02 levels
    3- lean out around lower mid section through improving insulin sensitivity and eating clean while training hard
    4- maybe if possible while on this run, increase LBM 5lbs with adequate strength training

    Training protocol:
    Monday: PM
    static roller/myofascial release for 10 minutes.
    5 minute warm up, 30 minutes of Heart rate training (this is training in zones 2 and 3) to improve bodies adaptation to use fat as a fuel source at higher heart rates, 5 minute cool down
    (yes, i have had metabolic testing done through a mask and cords which was set up through cricket NSW as well as had my BMR calculated)

    Tuesday:
    AM: 10x100m sprints for time under 11seconds each one with 1 minute recovery each sprint
    20x30m shuttles
    PM: tempo run for 40 minutes straight to improve endurance levels. Heart Rate is usually between 155 and 180bpm
    Stretch and foam roller for relaxtion with some added yoga

    Wednesday:
    AM: push day at home on multi-station gym(don't have the money to have a gym membership) and with kettlebells
    routine:
    seated chest press + push ups (superset) 3x12
    tricep kickbacks + tricep dips (superset) 3x12
    inchworms 3x5
    stiff legged deadlift with kettlebell 24kg 3x8
    kettlebell clams 16kg 1x25
    ketlebell swings 24kg 2x30
    ketllebell snatch 16kg 3x10
    leg raises 3x20
    Foam roller and stretch

    PM:
    1hour light jog to soak up some sun in the afternoon. shoot for about 12 km in the hour so its a recovery run

    Thursday:
    Intervals: This one i love to hate.
    Heart rate intervals tracked on my GARMIN HR watch.
    1.5Miles at each HR zone
    e.g. 1.5 Mile 140-150bpm (zone 1)
    1.5 Mile 150-160bpm (zone 2)
    1.5 Mile 160-175bpm (zone 3)
    1.5 Mile 175-180bpm (zone 4)
    1.5 Mile 180-195bpm (zone 5)* zone5 is like cheating death on a run

    Friday:
    reset for weekend and chill with light music to yoga in the am before UNI


    Saturday:
    pull day:
    BW pull ups 10sets of 5
    BW upward rows on a bar 5sets of 10
    inchworms 3x5
    stiff legged deadlift with kettlebell 24kg 3x10
    leg raises 3x20
    Kettlebell lunge (24kg) 3x15

    plyo pushups with 15" black boxes 3 to failure
    jump squats (explosive power) 3x10
    jumping lunges 3x10
    inchworms to stretch it out 5,3,1

    Sunday:
    AM:
    static roller/myofascial release for 10 minutes.
    5 minute warm up, 40 minutes of Heart rate training (this is training in zones 2 and 3 and some 4 this time) to improve bodies adaptation to use fat as a fuel source at higher heart rates, 5 minute cool down. (usually hit about 4:10 a km so that is about 14.5km/h

    PM:
    family time and bike ride with the brothers and chill out and study for UNI


    FOOD:
    Going to adopt the 6 foods that work but will use my paleo advocacy to benefit my goals.
    they are:
    free range skinless chicken breast, wild caught salmon (in place of tuna), grass fed beef (mince and or steak), lots of broccoli, asparagus, eggs and egg whites, salad condiments (capsicum,cucumber,tomato,engl ish spinach, spanish onion) and some nuts like almonds and macadamia if im hungry and YAMS/Sweet potato and extra virgin coconut oil
    I wont be inclined to log individual meals every day but i will give me net calorie surplus or deficit for the day
    6litres of water a day roughly.

    Supplements: the fun part
    Thanks to all who helped me understand ANABETA and its use whilst being low carb

    staples:
    cordygen v02 ultra
    cre-02
    (i consider these staples as i am an endurance athlete and these have helped me push through some tough days)
    fish oils (2g of epa/dha a day)
    vitamin D (5000iu per day + whatever i get from being outside)
    Now foods super enzymes
    co-q-10 400mg
    (im not using protein powder because of paleo but also to decrease the gut problems with lactose and the constant burping)
    nutraplanet green tea
    nutra planet bulk ALCAR capped at 1g per cap (cap m quick homemade)
    melatonin (2g) a night
    magnesium

    stack:
    anabeta - dosage 1/1/1/1
    if after a week and adjusting to my already constant toilet breaks ill up it to 2/2 and then maybe 3/1 etc etc

    Alpha t-2 - dosage as per bottle 2am 1 pm

    TTA-500 - 1g for the first week then up to 2g after that

    add in green tea at 1g and alcar at 5g pre workouts as well as my cordygen (dosed at 3 caps) and cre-02 (2 caps)

    TRAINING IN THE AM WILL BE DONE FASTED
    TRAINING IN THE PM WILL BE DONE UNDER A FED STATE OBVIOUSLY BUT WILL BUT MINIMAL (3HOUR WINDOW)


    LETS DO THIS SH1T!!!!!!!!!!!!!
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    I better join in on this, it might help keep my inbox clear.
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    Quote Originally Posted by bdcc
    I better join in on this, it might help keep my inbox clear.
    Sorry man
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    Haha, nothing to apologise for!

    It is my job, amongst other things. I was just giving you a dig. I thought Australians had better humour!
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    Quote Originally Posted by bdcc
    Haha, nothing to apologise for!

    It is my job, amongst other things. I was just giving you a dig. I thought Australians had better humour!
    We are dull hahah...nah all is good brother
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    subbed, Good luck man
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    day 1: tuesday is done.

    felt good.stim feeling not there but deffinitely had increased thermo/thyroid output from T2.
    Hunger was average but dinner i could have eaten a horse and chased its jockey.
    No side affects yet apart from constant pi$sing which is annoying but im happy. Training went well. Sprints this morning. Trying to shred lower abs.

    Overall feeling for the day: 8/10
    Happy chappy!!!
    one thing i did notice, i feel a slighter higher increase in sex drive.
    not sure if thats common but yeah. Low carb, and anabeta im happy so far after day 1.

    stay tuned for day 2
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    day 2:
    pis$ing like a pregnant women. Hunger is becoming more evident. I did the run this morning instead of this afternoon and did weight after lunch.
    Had some yam in my salad so thats my pre workout and a banana and water post weights.
    was good.
    Clams are a killer.
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    Some people notice increased libido from AnaBeta, I am not one of them.

    Increased urination is common but we can't take any responsibilities for you chasing jockeys....
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    and i thought if i got caught eating him to that i could use you guys as a scape goat...
    the anabeta made me do it hahahahahahahahahahah.

    does anybody know how to arrive at,

    "fat will only burn in the presence of carbohydrates"?
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    thursday:
    switched today with friday. so todays workout is tomorrow. Body was aching from weights.
    Hunger: is just crazy. all i wanna do is eat. I had a carb refeed today to reset leptin levels and keep body guessing. Trying new things to trick the body.
    had a small yam at brekky, 2 bananas and 1 cup of mixed berries(low GI) today as my carb sources and all else remained constant.
    Toilet breaks: not as bad as yesterday
    I am in for a fast tonight so i wont be eating until 1:30pm tomorrow (18hours) so ill dose my anabeta at 10am before i run.
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    Long w/e without a computer and deleted my iphone app due to the problems when updating to ios5 and subscribed threads.
    I am huungry constantly. I am doing the lean gains approach now and am having better success.
    My runnin intensity is getting much better and i am able to finally eat carbs at night as my only dense carb source (yam/sweet potato) which helps me sleep better, and NO BLOAT!!!
    finally. I am very pleased so far.
    Strength is getting better as well. I have a stable weight at 78kg and i feel a lot stronger due to the increased glycogen i can hold and the anabolic environment that Anabeta has helped me produce.
    coupled with the t2 is amazing and although i have no seen to much definition in my lower abs, im holding onto the thought of fluid retention due to the 1-2g of TTA per day.
    Taking these with cordygen v02 ultra and cre-02 to help with distance, endurance and the low level and bio-avaliabiity of cre-02 for sprints, i am certainly sure that my recovery and work output has greatly increased.
    My power with cricket has increased and i can concentrate longer periods withoiut a "breather". this is sometimes up to 4hours at a given point in time and have the mental strength due to the increased work capacity to withstand fatigue.

    Still, the low carb approach works best for me but i am glad i can stay towards to 80-100g of carbs compared to the 50-60g i was taking in before with a bloated feeling.

    PLEASED with my results thus far and am only into my second week
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    nice progress man! I guess the AnaBeta does work even for non lifters. But then again, even though you are a runner, you're more sprint focused. So you are playing in the anaerobic pathways as most lifters do. Good job so far on the log. Those abs will come. I have increased my carb intake A LOT these past couple weeks. But mostly in the form of grapefruits and apples. Some pears here and there. But overall the result has not been ANYTHING like I thought it'd be. I am not gaining any weight. And I am leaner. Might want to add some fruit to post workout. Might help elevate mood and keep the body happy with some enzymes.
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    So fruit like berries?
    Rather tinker with glucose NOT fructose. I have a love for apples and they are highish in fructose so I now just avoid fructose.too addictive.
    Bro I polished off 1kg or berries in 2 sittings over weekend in cinnamon and and coconut milk lol
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    Quote Originally Posted by runner_79 View Post
    So fruit like berries?
    Rather tinker with glucose NOT fructose. I have a love for apples and they are highish in fructose so I now just avoid fructose.too addictive.
    Bro I polished off 1kg or berries in 2 sittings over weekend in cinnamon and and coconut milk lol
    Fructose is bad. But as far as grapefruits it enhances insulin sensitivity and also blunts certain liver enzymes that break down certain things so supplements can last longer lol. The whole Andro series delivery method is based off grapefruit extracts. Apples I just like... I mean seriously an apple probably nets like 20g carbs, maybe 10-12g is fructose? If you're not working out and burning through at least 12g of liver glycogen (the crap starts going nuts when liver glycogen is "full" and you increase fructose) then you may need to worry. Also, I find that as long as it's not in a high glucose environment i.e. dont' eat that cake and then have the cherry on top thinking it's all good, it shouldn't be that bad.

    I usually intake around 2-4 apples and 1-2 grape fruits a day. along with around 2 sweet potatoes. I could be burning it all off and that's why I experience no problems. But I'm getting leaner and leaner so I guess it's working. And I doubt my calorie intake has gone that far down... seeing I've replaced one of my meat meals with a can of coconut milk and some dark chocolate powder... Hehe, Berries are good though. Just watch out for the high uric acid content. Can cause some kidney stones in a high acidic/high calcium environment. All about rotating stuff in and out for the season.
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    Quote Originally Posted by mattrag

    Fructose is bad. But as far as grapefruits it enhances insulin sensitivity and also blunts certain liver enzymes that break down certain things so supplements can last longer lol. The whole Andro series delivery method is based off grapefruit extracts. Apples I just like... I mean seriously an apple probably nets like 20g carbs, maybe 10-12g is fructose? If you're not working out and burning through at least 12g of liver glycogen (the crap starts going nuts when liver glycogen is "full" and you increase fructose) then you may need to worry. Also, I find that as long as it's not in a high glucose environment i.e. dont' eat that cake and then have the cherry on top thinking it's all good, it shouldn't be that bad.

    I usually intake around 2-4 apples and 1-2 grape fruits a day. along with around 2 sweet potatoes. I could be burning it all off and that's why I experience no problems. But I'm getting leaner and leaner so I guess it's working. And I doubt my calorie intake has gone that far down... seeing I've replaced one of my meat meals with a can of coconut milk and some dark chocolate powder... Hehe, Berries are good though. Just watch out for the high uric acid content. Can cause some kidney stones in a high acidic/high calcium environment. All about rotating stuff in and out for the season.
    They are delicious hahah.
    Grapefruit if not ripe is bloody bitter as!
    Fructose is AlWAYS a touchy subject. Matt laLonde is against it and so is welbourne. Robb isn't too fussed but would rather a starch instead.
    Sweet potato is gun.!
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    Quote Originally Posted by runner_79 View Post
    They are delicious hahah.
    Grapefruit if not ripe is bloody bitter as!
    Fructose is AlWAYS a touchy subject. Matt laLonde is against it and so is welbourne. Robb isn't too fussed but would rather a starch instead.
    Sweet potato is gun.!
    Oh yea no way would I suggest having all your 150g of carbs in apples! Though itd be damn fun... I was just saying you dont have to deprive yourself. IMO if you want an apple eat it. Just dont eat like 6 for dinner. (I have done this before...) Sweet potatoes are great.. I just hate boiling and peeling them... peeling them first then pan frying them is easier IMO... just ... time wise it does take longer lol.
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    For anyone fasting or any anyone trying to keep healthy in general fructose in moderate amounts is very healthy. When running lower carbs fructose is what is dumped out of liver for blood sugar if needed body during intense exercise. IE fasted sprinting sessions... It also increases the fat burning after said release due to an anabolic reaction from the insulin and intense activity increasing the Glut 4 reaction in the muscles. Shying completely away from any one thing as a result of one persons higher plan is not always the best way to go. Always think of the big picture even when modifying things on an acute level. Once again I did say moderate and not a crap load. Grapefruit and blueberries both have an excellent benefit on fat burning as well. Blueberries when eat with fats and protien cause a reaction the triggers the bodu to use fat stores as energy instead of stored glycogen. Leaving the glycogen in the muscles where you want it for intense activity.

    Since I you are also fasting you may want to consider fructose from natural sources as something that may assist you in keeping cortisol levels down by allowing the body to have glycogen store in the liver to release when needed.
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    I never knew that about blueberries. So a blueberry, coconut milk and whey isolate snack is cool?
    Awesome man. Cheers
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    So today was back to Monday AM fasted training. Went well...but it being 30degrees hot is a pain and with the water needed on Anabeta it's crazy. Sweat like mad!

    I will put down 1 observation. Weight is same. BUT, lower abs have gone soft...help anyone?
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    Hard to say without body fat testing. An accurate caliper test would show whether you have water retention, fat storage or whether you just have GI inflammation.

    A distented GI tract causes the lower abs to look soft through inflammation i.e. pushes them out.
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    Quote Originally Posted by bdcc
    Hard to say without body fat testing. An accurate caliper test would show whether you have water retention, fat storage or whether you just have GI inflammation.

    A distented GI tract causes the lower abs to look soft through inflammation i.e. pushes them out.
    Food wise has been spot on. Is it with the TTA that may cause some water retention?
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    I have never used it so don't have any personal feedback on TTA I am afraid.
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    Cool. From what I have read from others past uses, it hold water for electrolytes etc...

    I'm off to sprint
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    I'm in
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    Endurance athlete myself... Cat 1 cyclist, just not racing anymore. I'm an ok runner, but nowhere near your 10k time. I broke 17 mins on my best 5k about 18 months ago. =)

    And... do you know your hematocrit?
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    Quote Originally Posted by ripped_one View Post
    Endurance athlete myself... Cat 1 cyclist, just not racing anymore. I'm an ok runner, but nowhere near your 10k time. I broke 17 mins on my best 5k about 18 months ago. =)

    And... do you know your hematocrit?
    no i dont.
    i had bloods done 2 months ago. Do doctors surgeries send them to you if you ask?
    i can see what they had for me and i can post them up here for you guys to have a look and see what my bodies doing.

    Cheers for the running man. Its a tough time to reach again but its one of those days where i just ate a crap load of crap and decided to join in with my UNI race. came 2nd so i wasnt to unhappy but was sick after it hahah...
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    Quote Originally Posted by JudoJosh View Post
    I'm in
    Honour to have you in here Judo
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    I wouldn't stress over the lower abs if you haven't made any drastic changes. Water is more than likely the culprit. I have used TTA but not sure about water but tons of factors effect water. Oh yeah that snack you mentioned would be money.
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    Quote Originally Posted by MrKleen73
    I wouldn't stress over the lower abs if you haven't made any drastic changes. Water is more than likely the culprit. I have used TTA but not sure about water but tons of factors effect water. Oh yeah that snack you mentioned would be money.
    Sweet man...
    I'll post up my bloodwork now for a glance
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    Name:  scan0001.jpg
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    OK... SUB'd in Brotha!
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    OK, you need to be taking some B vitamins, might want to look into getting on some Vit. B-12 shots, I have my own bottle and give the wife and I a cc/month of Vit. B-12, B-6 is another good one to help up the healthy levels of RBC's, another thing is it looks like your LDL (low density lipids) are high, bad cholesterol, you need to ease up on the amount of animal fat and increase your HDL (high density lipids) by taking in more fish, flax seed oil, coconut oil, almonds, or even Omega 3-6-9 supplements. I'll have to do a little more research for you, but based on what I see, I the fact that you run so much, you probably don't eat all the healthy and get away with it because you are so young and do a butt-load of cardiovascular activity! I mean correct me if I'm wrong, but do you eat fast-food regularly, lots of fried food, animal fats, etc? Also your Urea is high, putting excess strain on the liver, kidneys, and gallbladder, maybe if you are eating healthy your body is not digesting fats the way it should, would have to know your daily diet and liquid consumption, average weekly alcohol consumption, etc. in order to tell you more!
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    paleo diet. Low starch. No junk foods or take out. use coconut oil and consume lean free range meats. Lots of greens almost no fruit and nuts.
    no alcohol. sounds like im pretty messed up.

    food intake:
    lean meats, lots of veggies and some olive oil/coconut oil to top it off. All organic veggies and free range meats
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    im using omega 3 fish oils (12g a day getting 2g of epd/dha, vitman d at 5000iu a day and magnesium
    Staples are on first page.
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    Your labs are not perfect by far. How many times a week do you run? And how long after a workout did you get those bloods taken?
    RecoverBro ELITE
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    Quote Originally Posted by mattrag
    Your labs are not perfect by far. How many times a week do you run? And how long after a workout did you get those bloods taken?
    Running 4 times some 5.
    I got them done fasted so about 24 hours after
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    Quote Originally Posted by mattrag
    Your labs are not perfect by far. How many times a week do you run? And how long after a workout did you get those bloods taken?
    4-5 times
    24hours after with 12hour fast before
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    Bloodwork isn't too bad, maybe you were sick or something?

    Also you can bump your hematocrit to 55 or so if you really want to get fast.
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    exercise upregulates liver enzymes, also white blood cells for immune health. Are you taking in enough cortisol control? Vitamin C, dependin on your training load I would say if you're worried take a week off all training and eat normally. Dont worry about the carbs and what not. Let the food choices guide you. You aren't insulin resistant so you shouldnt worry about your muscle cells ability to take up glucose. Then get retested. Youll know for sure whats up if those tests come back with even higher levels of AST and ALT.
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