bodybuilding Meal Example
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P90X Results – Inspirational Transformation – P90X2 Workout
Visit me @ mysymfitness.com – Find out what I eat, what supplements I take and how to succeed with the Beachbody fitness programs (p90x, Insanity, TurboFire, etc.) Give the Symbiotic Fitness FACEBOOK page a “Like” – at http Are YOU thinking of doing the P90X Workout? If so, I will coach you for free! My Coach ID is DavidRSM on TeamBeachBody. Click here if you’d like me to coach you for free: teambeachbody.com Check out my UDPATED 10 MONTH P90X RESULTS VIDEO: www.youtube.com In June I was 205 lbs and 25% body fat. After 180 days of intense working out, great nutrition and the right supplements, I completely transformed my body. By December, I was 177 lbs, 8% body fat and with the p90x ab ripper, had a sixpack for the first time in my life. Thanks for watching – check out my p90x review. This is a good way to get prepared for p90×2. P90X Diet mysymfitness.com P90X Workout px90 p90×2 mysymfitness.com
Healthy, High Calorie Foods For Weight Gain
Who’s sexier – Jennifer Lopez or Olive Oyl from the old Popeye cartoons? Most people would emphatically reply, “J-Lo!” Some of us are naturally endomorphs, and have difficulty losing weight. At the other end of the spectrum are ectomorphs, who are thin and actually have trouble gaining weight. Being skinny can be emotionally difficult. That may be hard to believe, especially for women, given our current “thin-is-in” culture of beauty. Others who may want to gain weight include body builders and those who are overcoming eating disorders.
The idea behind gaining weight is not to become obese of course – so fast food is definitely out of the question. That’s because obesity is accompanied by serious health risks such as heart disease and diabetes. Rather, people who want to gain weight need healthy high-calorie foods for weight gain. The healthy way to gain weight naturally is with high-protein foods – which will also build attractive, lean muscle.
The three primary nutrients for the human body are protein, which supplies amino acids; fats, which supply fatty acids; and carbohydrates, which supply glucose. These three primary nutrients are also the foods to gain weight with! Here’s a snapshot of how to optimize your diet with healthy high-calorie foods for weight gain.
Protein should be the building block of every meal and snack. Protein builds lean muscle. This does not mean fast-food burgers! Be sure that your protein sources are lean: chicken, fish, or vegetarian alternatives such as beans and tofu. Red meat and dairy products are not generally recommended because they’re high in saturated fat. However, there are healthy ways to eat red meat and dairy products, which we’ll discuss shortly. Your serving of protein should be the largest portion on your plate. Lean protein snacks include hummus, nuts, low-fat cheese and yogurt.
Enjoy hearty whole-grain carbohydrates. This does not mean white, highly processed carbs such as potato chips, white bread and bagels! Think brown. Whole-grain carbs include items such as multi-grain crackers, whole wheat bread and basmati rice. People who are watching their weight avoid highly processed carbs and reduce their intake of whole-grain carbs to one or two servings per day. Since your goal is to gain weight, feel free to eat whole-grain carbohydrates with every meal. Seven-grain crackers dipped in hummus makes a hearty snack!
Eat at least five servings of fresh fruits and vegetables every day. You can boost your serving intake by also drinking 100 percent natural fruit juices. Also, be sure to add a fruit or vegetable to every meal. We could change that old saying “An apple a day keeps the doctor away” to “Five servings a day keeps sickness at bay!”
Enjoy healthy fats. Fats encourage nutrient absorption, facilitate nerve transmission, and maintain cell integrity. This does not mean eating greasy french fries! Not all fats are created equal. There are good fats and bad fats. The good guys are monounsaturated and polyunsaturated fats. Monounsaturated fats lower LDL, or bad, cholesterol and they also increase HDL, or good cholesterol. Tasty examples are nut, canola and olive oils. Polyunsaturated fats lower LDL and total cholesterol, too. Those healthy omega 3 fatty acids that you’re always hearing about are polyunsaturated fats. Salmon, fish oil, and corn, soy, safflower and sunflower oils are high in polyunsaturated fats. Dip your whole-grain bread from a local baker in gourmet olive oil! Make a big, creamy batch of guacamole from hearty avocados–throw in some chunks of tomato and onion. These are delicious, healthy, high-calorie foods for weight gain! Avoid bad fats, as they instigate heart disease and certain types of cancer. The bad guys are saturated fats and trans fats. Saturated fats raise LDL and total cholesterol; they’re found primarily in animal products, including meat, dairy and eggs. Trans fats come from hydrogenated oils. Scientists whip hydrogen into any type of oil, even originally healthy oils, to give processed foods a longer shelf life and a creamier “mouth feel.” French fries and buns, stick margarine, vegetable shortening and countless packaged foods contain partially hydrogenated oils. Read the labels, and avoid them.
If you’re going to eat animal products occasionally, protect your health by doing it the right way. If you want to enjoy some red meat and dairy products as part of your healthy plan to gain weight, here are some tricks to keep bad fats in check. Opt for meat and dairy products that come from grass-fed animals, preferably from local small family farmers in your area. Now, organic and grass-fed meat is available at most supermarkets. Not only are these products vastly superior in flavor, but also contain more good fats, especially omega 3 fatty acids, than bad fats. They also have conjugated lineolic acid, and are high in beta-carotene. These nutrients plummet in ordinary mass-produced meat and dairy products, because the animals are fed corn, which is less expensive and makes animals larger. You might also be shocked to learn that the animals are often fed truckloads of stale or ruined junk food such as snack cakes from bakery outlets because it’s so cheap.
Another method you can use to supplement healthy foods to gain weight is by focusing on anaerobic exercise rather than aerobic exercise. Aerobic exercise is moderate activity performed over an extended period of time, such as running and bicycling. Aerobic exercise burns fat. However, if you’re trying to gain weight, retain a little fat to sculpt into lean, attractive muscle, and turn to anaerobic exercise. Anaerobic exercise is high-intensity with short bursts of action, such as weight lifting, sprinting and jumping. Weight lifting is the perfect anaerobic exercise for someone who’s trying to gain weight. Body builders use this type of anaerobic exercise to build muscle mass, and non-endurance sports athletes use it to build power. Weightlifting creates a hard body for men that women love, and it sculpts those curves on women that men appreciate! Once you attain your desired weight, you can supplement anaerobic exercise with aerobic exercise for overall cardiovascular health.
In addition to these diet tips, you can supplement your healthy diet with protein supplements. It is often difficult to eat enough protein each day, so supplementing with a soy or whey protein shake can help increase overall intake. Everyone who is too skinny wants to gain weight, look great, and build strength. Take the next step today, and enjoy the benefits of a fit, healthy body.
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Are Vegetable Oils Good for Us?
This video has be rebroadcast with permission from Under Ground Wellness @ www.youtube.com A message about the effects of vegetable oils on the human body. This information is to inform you on nutrition matters. It is not intended to make any suggestions regarding medicine, pharmaceutical drugs, or give medical advice. Do your research and consult your doctor. Whey protein supplements diet recovery nutrition disease health
Information On The Legal Designer Steroid Know As Epistane
Epistane
Other brand names:
Epistane , Havoc, Hemaguno
What is Epistane?
Epistane is one of the newest designer steroids on the market today, and it is gaining attention very quickly. Epistane is actually a methylated version of the controlled substance Epitiostanol (2±,3±-Epithio-5±-androstan-17²-ol), which was created in the 1960’s and used as a treatment for breast cancer. Since the only place Epitiostanol is only availabe at this time is in japan, chemists added a methyl group to the compund and the final product was a substance now known as Epistane. Epistane is a sulfur containing steroid which is known to have strong and long lasting anti-estrogenic activity as well as weak androgenic and mytropic activities.
What you can expect?
Since it is designed to be anti-estrogenic you can expect very dry gains from this compound. Epistane has low androgenic to anabolic activity. This meaning that it is much more anabolic then androgenic. Thus making sides very minimal to non existant from this substance. Also one of the great properties of this substance is that it does a great job in keeping the natural suppression of the gonads away. Since it has anti-estrogenic properties it keeps your LH levels elevated and it is also said both through science and human trial that epistane may have the ability to reduce gyno. This is still a widely debated outcome of epistane but is actually showing more and more positive results as it becomes more popular. Even though users will see dry gains on epistane it does not mean that it would be any insufficient for a bulking cycle. In fact it would be beneficial because it would generate lean gains. Through research it is reported that most users who have taken this substance have gained anywhere from 5-12 lbs in a 3-5 week cycle. Now in my opinion epistane would be better in a cutting cycle to keep the body dry while preserving and potentially add more lean muscle tissue.
Dosing:
Most users run epistane for 1-6 weeks using a dose between 10 and 60 mgs.
You should not run this substance for longer than 6 weeks.
A recommended beginner cycle would be starting at 10 mgs for the first 2 days of the cycle and then running it like this for the rest of the cycle.
Week 1: 10 mgs for the first 2 days then increasing the dose to 20 mgs.
Week 2: 20 mgs
Week 3: 30 mgs
Week 4: 40 mgs- This week should be optional depending on how your body reacts.
While taking epistane you should be aware that it is a methylated compund therefore you should not exceed the proper dosing.
What needs to be taken with Epistane?
Even though epistane has very minimal side effects, you should still use the proper support supplements to make sure your body stays in good health throughout the cycle. Since Epistane is methylated, milk thistle is highly recomended to protect the liver values. It would also be wise to get blood work done after completing a cycle.
Red Yeast Rice- This product is a Fermented Rice product that basicly protects your cardiovascular system from any damage Sostonol that may come from Sostonol.
Celery Seed- Acts as an anti-oxidant which helps reduce blood pressure and also can aid the liver on cycle.
Hawthorne Berry: Also very useful to lower BP and keep it on check. A great on cycle supplement.
Dosage 1000mg ed on cycle.
Milk Thistle (80% standardized Silymarin)- This should be taken all the way through. It should be started as a pre load and be taken all the way through PCT(Post Cycle Therapy).
Also you may want to look further into these products to help with blood pressure and cholesterol regulation / liver and support:
Liver: K-R-ALA, NAC ( N-Acetyl-Cysteine), Lecithin
Cholesterol: Sesathin, Guggul, CoEnzyme Q10*, Flax Seed Oil, Safflower Oil*, Policosanol*, Niacin, Garlic, Pantethine
Blood Pressure: Coenzyme Q10, Garlic ,C-12 Peptide, high-dose vitamin B6 and vitamin C.
Post Cycle Therapy (PCT)
Even though epistane does have anti-estrogenic properties, it does not mean that PCT should be avoided. A proper SERM will make sure that your natural hormone levels are back where they were before the cycle.
Here I have outlined the basic Clomid and Nolvadex doses for a proper cycle of Sostonol.
Basic Post Cycle Therapy:
Note: You only need to use one of these serms.
Clomid:
Day 1: 300mg
Day 2-11: 100mg daily
Day 12-21: 50mg daily
Clomid:
week 1: 150mg
week 2: 100
week 3: 50
week 4: 50
If you do not want to use clomid then:
Tamoxifen:
Week 1 (or 2): 40-50 mg daily.
Week 2 (or 3) through week 4 (or 5): 20-25mg daily.
Tamoxifen:
week 1: 40mg daily
week 2: 40mg daily
week 3: 20mg daily
week 4: 20mg daily
Conclusion:
I would definitely recommend epistane for both amateur and experienced AAS users because of it’s greal lean muscle building properties. Even though it is a great substance to use on its own, I think it would be beneficial to add another substance like Prostanozol, or 1,4 AD which is not a methyl and stack the two. The reasoning behind using a non-methyl while stacking is because epistane is already metyhlated and could be dangerous if used with a methylated Prohormone/Designer Steroid like Superdrol or Halodrol.
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