Sports Supplement Digest - Preview - Issue #1
SS

Welcome To The First Edition of the Sports Nutrition Resource Guide.  Below are various links that we've found informative and highly interesting in regards to all things sports nutrition.   Please enjoy and feel free to input any comments you may have.ISSUE #1: JAN 2011
 
Guys Pay Attention: Does Creatine Make You Bigger In ALL Areas?

This hormone is a metabolite of testosterone that is one factor in penis length and overall height. In fact it was found that afro-american men have more of this hormone than caucasian men, even though their testosterone levels are the same...READ MORE

Novedex XT – Review and Side Effects

There is no doubt that Novedex XT boosts testosterone, and is very effective at changing the estrogen to testosterone ratio with very minor side effects. Unfortunately studies have shown that changing this ratio does not increase muscle mass...READ MORE

 

The Top Muscle Builders Supplements On The Market

If you want the top Muscle Builders Supplements, you need to consider the basics of whether your diet and training are in order. You can’t grow unless you have a proper diet and exercise plan in place. I suggest downloading a free workout plan like the one here to help get...READ MORE

LG Sciences Un-Leashes HOT new Product - REZOLUTION

Dieting sucks! The worst part about a diet is the miserable cravings and bad mood that you get when you go without food. These bad moods may be caused by the denial of DOPAMINE in...READ MORE

 

Muscle Building Herbs: Do They Really Work?

Tribulus Aquaticus is an herbal extract sold as a muscle builder and a replacement for anabolic steroids. Users do report some benefits to the herb, but overall there is little to no data supporting it's use as a sports supplement meant to boost or act like testosterone...READ MORE

 

3Beta-Hydroxyandrost-5-Ene-17-One - Nature's Miracle Androgen

3beta-Hydroxyandrost-5-Ene-17-One is a androgenic hormone that is sold in the United States and in some other countries for anti-aging and overall fitness. This androgenic hormone is being used by people from 21 to their 90's as a way to increase the natural...READ MORE

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M-Drol Supplement Review
M-Drol is the generic name for the anabolic steroid Superdrol, which is a synthetic illegal substance that will show up on numerous drug tests and also could have the potential to do major bodily harm to people who don’t use it properly. Superdrol is characterized by the nomenclature 2a,17a di methyl etiocholan 3-one, 17b-ol which also appears on the M-Drol label. M-Drol is a straight copy of the original Superdrol product from anabolic xtreme.

Superdrol (also M-Drol) might sound like an easy way to gain fast muscle, but it is low quality muscle weight that you will lose. Many guys experience the effect of gaining 20lbs of muscle..Read More at androcycle.com

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1,4 AD is Now Illegal
Hey guys,

Just wanted to spark up some discussion on the infamous 1,4 AD.   Did you now it's illegal now?
Here take a look at my article about it.

http://www.androcycle.com/14-ad/

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The Muscle Builder's Supplement

Best Muscle Builders Supplements

 Before you pick a muscle builders supplements you want to have your diet and exercise plan ready to go. Without a proper diet and exercise plan you won't be able to grow, so make sure you follow a good one.  There are many free workout plans like this one available on the internet:   FREE WORKOUT PLAN

When you choose a good diet and workout plan, then you can move on to proper muscle builders supplements for gaining mass.  There are many muscle builders supplements available on the market and you can get lost with what to choose. This should serve as a guideline for what kind of muscle builders supplements to choose.

 Creatine

 The most commonly used supplement that beginners start with is Creatine.  Creatine is one of the best muscle builders on the market because it can help a bodybuilder in three separate ways.  Creatine is one of the safest muscle builders supplements out there and has been studied since 1994 for safety.  Creatine builds mass by adding in an immediate water gaining or "volumization" effect to muscle. Also, creatine recharges ATP, which gives you more energy to perform. Finally, Creatine can block key enzymes that tear down muscle which will ultimately help you carry more mass.

 Amino Acids

 Amino Acids are the second part of our muscle builders supplements.  Amino Acids are not the same as straight protein from meat or even protein shakes.  Actually, a recent study has shown that ingesting and amino acid supplement before your workout will help you gain 33% more muscle each time you exercise.  The amino acid Leucine is the most important anabolic amino acid.  You need this amino acid in almost every supplement you take.  Our favorite stack that has creatine, leucine and other amino acids is found here and will give you all of the basic building blocks for muscle growth:   THE PERFECT STACK

 This stack is amazing because it gives you protein, creatine and amino acids for growth and is the best stack for the beginner who wants to put on tons of muscle while staying away from anything hormonal.

 The Next Step

 If you want to take your workout to the next level, you need to look at something stronger like an herbal testosterone booster or natural herbal androgen.  These two ingredients optimize the hormones of the natural athlete by increasing testosterone levels. 

 Testosterone boosting is going to help you increase aggression and muscle mass when in the gym.  You can boost testosterone naturally, using herbs and other supplements that boost your testosterone naturally.  Unlike steroids, these don't screw up your normal production of testosterone, they actually signal your body to make more testosterone.  The most popular testosterone booster on the market can be found here:   THE BEST TESTOSTERONE BOOSTER 

 If you want to go a step further, you can use natural herbal androgens. These ingredients are going to act like testosterone in your body and give you the natural boost in mass and strength that comes from steroid use, without being on anything that is a steroid.  You can be confident that these are not going to cause you to piss hot on a drug test. You can use these to give yourself a natural gain of 6-8lbs in a month.  A great natural steroid replacement and muscle builders supplements can be found here:   THE BEST STEROID REPLACEMENT 

 Steroids...legal and illegal

 Steroids are the holy grail of all sports supplements. They are still available on the internet, in gyms and in many countries they are not considered illegal.  Anabolic steroids are able to put on 10-12lbs of mass in one single month and can certainly be the best muscle builders for people wanting to get big.  People should be over 21 before they take any kind of steroids because these muscle builders supplements are not natural.  Also they can cause you to fail a drug test if you are an athlete or tested professional.

 Most steroids are illegal in the US, but there is one still legal steroid that you can take, which will help you boost your testosterone levels and give you massive gains in the gym.  This steroid is available without a prescription and can be a huge benefit for the experienced athlete looking for the best muscle builders supplements on the market.

 You can find these legal steroids HERE:

 Now that you have the basic muscle builders supplements, you can choose which one is right for you and start to put together your own program for putting on tons of mass.  Remember all muscle builders supplements are subject to proper diet and exercise and nothing will replace hard work, so you need both to succeed...

If you like my article, please check out my others:

 Whey Protein Shake Review

D-Aspartic Acid Review

6 OXO Review

Chrysin Review

Massularia Acuminate Review

Creatine Effects

How to Use Andro In A Cycle

Is Tribulus Terrestris Worth The Hype?

Feeding Your Body:  Creatine Nutrition

Are There Any Side Effects With Creatine?

What Is A Creatine Serum?

Is There Science Behind Tribulus Aquaticus?

Creatine Powder Vs. Creatine Pills; Which One Works!

The Best Creatine On The Supplement Market:  LG Sciences Anadraulic State GT

1 MP Review

Muscle Pharm Assault Review

The Perfect Workout Stack: Trifecta Stack

Branched Chain Amino Acids: Are They Really Needed?

Supplement Review: Formadrol Extreme XL

The Natural Alternative To Steroids

Supplement Review:  Endothil CR Review

Supplement Review:  VPX Anarchy

Supplement Review:  Methyl Masterdrol

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Working Myself to Death ~ Well trying to at least

I'm not sure if I'm doing this correctly, I've never had a live journal before. 

 

Anyway, for starters, I'm 19 years old. I'm 5'8", I weigh 165lbs and I'm not happy with the way I look. I use to be very skinny, but now I'm starting to develop fat around my stomach area. It's not a ton, but I haven't done anything to prevent it and now I have love handles and I'm I've got a small "belly". I don't have fat anywhere else and I've got some arm definition as well as some definition in my upper abs. Right now, I am striving to become toned and defined. I want to like how I look. I'm very limited though. I don't have the money to go to the gym or buy a workout bench. I'm unemployed right now, but as soon as my sister's fiance gets a job, I'll be watching her kids for 75$ a week which will be more than enough to buy healthy foods I'm sure. It's not a big deal for me to stop eating junk food, I actually enjoy fruits and vegetables, however I hate water, but I will endure.

 

As of right now, all I have to work with is two interchangeable dumbbells. It comes with two dumbbell bars, four 2.5lb weights and four 7.5lb weights. However, each bar will only hold four weights, so I can only go up to a maximum of 30lbs. Right now my workout routine is this...

 

Two sets with a three minute rest in between.

 

25 biceps curls with 20lb weights.

 

40 triceps extensions with a 20lb weight

 

25 of this one workout. I'm not sure what it's called, but I place a 30lb weight down on the floor in front of me. Then I bend over and lift the weight up like a curl until it reaches my chest.

 

20 Lateral raises with 10lb weights

 

20 Hammer curls with 15lb weights

 

30 Crunches

 

20 lunges while holding 20lb weights in each hand.

 

30 Push-Ups

 

I try and do this workout as fast as I can, but I'm slowed down because I have to keep changing the weights. When I first started out I was only doing a few things, but I've added more exercise to my routine. I'm trying to work out all my muscle groups, Chest, Back, Shoulders, Biceps, Triceps, Quadriceps, Hamstrings, and Abs. However, since I don't have a bench to do One-Armed Rows, I don't know what to do for my back.

 

Also, I know that I need to keep pushing my body so every two weeks I increase either the reps or the weight for each exercise. This monday, the 18th with be my six week mark. Although, last night during my workout, I attempted to increase the weight ahead of time at the start of my second set. Monday was suppose to look like this...

 

Two sets with a three minute rest in between.

 

15 biceps curls with 30lb weights.

 

20 triceps extensions with a 30lb weight

 

10 Concentration Curls with a 30lb weight

 

30 of this one workout. I'm not sure what it's called, but I place a 30lb weight down on the floor in front of me. Then I bend over and lift the weight up like a curl until it reaches my chest.

 

25 Lateral raises with 10lb weights

 

25 Hammer curls with 15lb weights

 

40 Crunches

 

26 lunges while holding 20lb weights in each hand.

 

35 Push-Ups

 

During this routine though I ran into a problem. When I did my biceps curls with the 30lb weight I could barely do 10. Everything was going fine until the 7th rep. After that my arms began to shake and it kept getting harder and harder for me to do each rep. The worst part was, is that I felt no burn at all. I was able to do the triceps extensions easily. When I did the concentration curls though, I was only able to do 6 with each arm. After the 3rd rep, my arm and my leg began to shake violently as I struggled with each rep after that. Once again, I didn't feel the burn at all. I tired for a 7th rep, but my arm just wouldn't budge. I did my best to keep good form, but it was very difficult.

 

After that, I was able to finish the rest of my planned workout, but during my lateral raises and hammer curls, I had to rest in between some of the reps. Afterwards, that same night, my hands would become very shaky when I handled things with them. The next morning, I didn't even feel sore, so I felt pretty disappointed.

 

I've never been know to stick with anything aside from running, but I was in school then and a failing grade was enough motivation. So this is a very big deal for me since I lack self motivation, I have never missed a night and I don't plan to.

 

Any tips would be greatly appreciated and I thank you for reading this.

Current Mood: disappointed

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Just joined
Hey everyone, I just joined as a new member to keep a fitness log hoping to inspire others with the motivation to work out as well as track my own progress. I've been actively involved in lifting and fitness for about 2 years, and I've recently poured all my acquired knowledge into a determined, driven effort to transform my body. I am also working towards my ACE certification as an entry level cert to start personal training, and will eventually work to earn my NASCM cert and possibly others. I am very knowledgeable about dieting, fitness, and workout routines, so feel free to ask me any questions as well as check out my page! I wish everyone here the best with their goals!

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Exercising in the summer
I don't know if you guys have a tough time exercising in the summer like me, but if so, I was assigned to write an article for Prevention Magazine on how to keep up exercise when it's hot. If anyone is interested, feel free to check it out:

http://buzz.prevention.com/community/rachel/how-to-keep-up-exercise-when-its-hot-2

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Weight Loss/Exercise advice needed...
A few months ago, I gave myself a hernia weightlifting due to improper technique (abdominal/umbilical hernia). After this, I put weight back on quickly due to being sedentary as I couldnt go weightlift. I've since started walking and eating better, and have reversed the process a bit, but as I am not going to be getting surgery until at least September if not later in the year, I need some advice on what I can do exercise-wise to lose weight that doesnt put muscular strain on the abdomen. My physician just said 'well, keep walking' however he wasn't too sure about what else I *could* do, just that weightlifting was out. Does anyone have any suggestions that I can run by him? Anyone have any experience with this kind of injury? Thanks!

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anyone try calorie reduction?
just read about it in mccleans

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Hi Folks,

It's been awhile since I've been here. In the time I've been away from this community, things have become rather complicated healthwise and exercise is proving to be more important than ever. So...I'm going to take a more active role in the maintenance of this community. Share those trials and tribulations. I know I'll be.

The basics of my plan: to have at least 40 minutes of cardio a day, eat healthy vegetarian food, and no alcohol/smoking/sodas. I have to lower my cholesterol and my weight in a good way and after that's done, maintain the hell out of it, but I need to take it one day at a time.

I don't gravitate toward cardio easily. I need prodding and lots of support to keep at it and make it a habit.
How's it going out there folks?

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Okay here's a little monthly update
I joined this community like a month ago, and I've already got some great improvements.

I gained soooo much muscle on my own special training regimen and diet ( That's right, I made it myself )
( this will all be in inches )
Chest last month: 42
Now: 44.75

Right Bicep: 14
Now: 16.75

Left Bicep: 13.75
Now: 16.25

Right Forearm: 12
Now: 13

Left Forearm: 11.5
Now: 12.75

Right Thigh: 24.5
Now: 26

Left Thigh: 24
Now: 26

Right Calf: 16
Now: 16.5

Left Calf: 15.25
Now: 15.75

I now weigh 186 instead of 180 ( which means I've been losing fat ) and no I haven't been using any supplements. All my weights increased too, which is fuckin fantastic. But this post was just to gloat about a month's worht of work.

Cheers!

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Is this community Alive?
Anyone here?

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Something new?
I've been searching for a nutrition-based community but most seem to be about eating disorders. If started, would anyone else be interested in this? (Say, something to ask questions, post healthy recipes, etc.)

x-posted

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A strong V shaped and thick back
I'm having a hella hard time getting the V-Shape and the thickness into my back. I have my diet set up so that my muscles grow at a healthy pace and everything is growing just fine... except for my back! Here is my workout ( currently )

Bent over back row:

1x20 Light weights ( aprx. 30% of max )
2x12 Medium weights (aprx. 50% of max )
3x8 Moderately Heavy ( Aprx. 65% of max )

Lat Pulldown:

2x20 Warmup ( aprx. 10% of max )
1x15 Light Weight ( 30% )
1x15 Medium ( 50% )
2x8 Mod. Heavy ( 70% )

Good mornings:

1x15 Warmup ( 40% )
2x12 Moderate ( 55% )
3x8 Heavy ( 75% )

I have this set up so I can get the V shape faster... but it's not working... I don't think.

Cabled Rows:

2x20 Warmup ( 20% )
2x15 Light ( 40% )
2x10 Moderate ( 50% )

Chin ups:

4x10-5 ( depending how spent I am )

So... yeah, I've had SOME growth, but not as much. Is there anything I should tweak for optimum growth or... what?

If you need more info, please comment. If you have ideas.... please comment hahah.

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Weight training for arms question
Hello everyone, I'm brand new to the community and had a question for anyone that could help:

I am a camera operator and the shoots I work on mostly use the smaller cameras that weigh around 10 lbs. For handheld work, which I do a lot of in this age of reality shows, the camera is held in all positions. A lot of times Im holding it with my arms out about 3/4 extended with my palms up. Like I said these cameras are light but I have to hold them like that for extremely long periods of time and I find that my stamina for it gives after a while, and this won't due. I need to find some exercises that I can do to help keep my endurance up so I can keep the shot steady. Can anyone suggest anything or techniques that could help me out?

Thanks

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Two-Mile Morning Run
Woke up at 4:45 am today and, overcoming a truckload of laziness, ran to my local library and back. Two miles. I was panting. Sprinted for a while, walked 10 paces, sprinted again, then walked, etc. (That's how I do long distance if I've been out of shape.) Pulse shot to 140 bpm.

Man, I feel SOOOO alert, energetic, and positive now. Just from one damned workout. Better than any drug. My sluggish, mopey mood just vanished. Why didn't I do this before? Winter and final exams are always great excuses for us to slack off, physically.

Here it has been freezing at night (15 C/60 F, for us spoiled Californians), so I wore three sweaters while I ran. By the time I'd finished one mile, I was so hot and sweaty that I took off everything---and ran back barechested. After a shower, I feel toasty now and still haven't felt the need to put my shirt back on.

Now I feel ready for ANYTHING. My body fat percentage also went back to 14%, according to my bioimpedance scale. (When I was skating regularly, my fat was at 13%.) Now I weigh 133.4 pounds.

I'm gonna try to do a morning run each day, and I'll keep track of my time, pulse, and how much I can run without getting winded.

For all of you who've been feeling miserable and stressed lately, please try it. Just one run. It will be painful and you may get sore, but the pain vanishes soon and you gain this new sense of confidence and strength.

Also, check these out! I know you all know this stuff, but it's great to see it reaffirmed.

See these new Reuters articles:

Exercise can trim deep abdominal fat: Study: Even a brisk walk can prevent the 'couch potato' bulge.

Exercise amount more important than intensity: Rigorous workouts not necessary for healthy hearts, new study finds:

How much you exercise may be more important than how hard you exercise in terms of heart health, according to a study of sedentary overweight men and women. And, many will be happy to hear, exhaustive amounts of exercise are not needed for heart health....

the vigorous intensity exercisers did not get any “fitter” than the moderate intensity exercisers. “The moderate intensity group only exercised to 40 or 50 percent of their max,” Duscha explained. “That’s walking briskly up a hill or walking fast -- you could walk around the neighborhood after dinner and get that in. You don’t have to go jog, climb on the stairmaster or elliptical trainer and kill yourself.”

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I'm 17, male, and interested in getting into boxing (not competitive – mostly for stress relief and exercise). I'm looking for a heavy bag that sits on the floor (so I can move it ouside during good weather). Nothing fancy, very basic.

If anyone has any recommendations for what I should get, I'd appreciate it. I don't want to get something expensive, but I also don't want to get a piece of junk that will wear out quickly and have to be replaced.

Thanks.

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Creatine and complexion
Hi all,

I've been working out for a few months, and been trying to have a high protein intake, and I am ready to start using creatine. My dad however warned me against two things: straining joints and complexion.

The straining joints makes sense because he explained that your muscles will want to be able to lift heaviers but your joints won't be ready. Makes sense to me, and I've known that, so no biggy there.

He did say creatine can mess up your complexion though. I was just curious if anyone has experienced or noticed that happening when using creatine? Thanks..

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Help with "Physical Ability Examination"
Hope folks can give me specific ideas of exercises that will help me with the following. For background, I'm out of work and in process of putting in applications for various government jobs. These usually require advance written examinations, background and history checks, medicals, etc., etc. This current job I'm applying for is a court officer training position that also requires a physical ability examination (which includes the requirement to be capable of handling a gun).

For background, female, 40, average build, currently inactive. I am not a gym-rat, but I have a small local muscle gym; no, they don't have any staff fitness trainers and when I listen to some of the patrons there, they sound like they follow questionable training advice and I'm leery of injuries, or advice that is unsuited to a beginning female like me. (Not incidentally, I have a history of joint pain and injuries and I don't want to reinjury anything; I'm confident using proper form and stuff will avoid almost all potential reinjury.)

Can anyone tell me what exercises will improve each? (The sit-ups requirement is self-explanatory.)

( Physical Ability ExaminationCollapse )

I believe that the earliest possibility that I'll have to take a physical ability exam is January, best-case scenario (this assumes I pass everything before it with flying colors and I'm at the top of the list, which is super optimistic). This means I have a minimum of five months to exercise and improve physical ability.

Thanks!

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Protein drinks versus protein bars
Hi all,

I really don't like protein drinks (whey). Add chocolate syrup or something doesn't help. How do protein bars compare to protein drinks in term of quality, in your opinion? Thanks.

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