Beware of Coconut Oil Hucksters

Beware of Coconut Oil Hucksters

by Marc David

Is Coconut Oil all it’s cracked up to be? If you’ve done any reading up on this, you’d think you’ve found some super hidden method to longevity, ultimate leanness, skin preservation and hair protector and it’s been in your grocery store forever!

At some point when you started to get really involved in fitness, you’ve heard that saturated fats are bad but you should know the importance of fats in your diet overall is a good thing. A very low fat diet is not really a good thing. That’s so 1970's! Especially for those of us wanting to build muscle or men wanting to improve testosterone.

Maybe you’ve heard to keep your overall fat intake high around 30% (healthy fat) and as low as 15%. For men, having fat intake higher is said to improve testosterone. But when experts say “healthy fat” they mostly mean monounsatured (e.g. olive, canola and peanut oils or from avacados and nuts) and polyunsatured (e.g. soybean, corn, sunflower) rarely if EVER do the tell you to increase your saturated fat intake and nobody should be telling you to increase your trans-fats!

Here’s the ever famous research when anybody links to tropical oils as being the secret cure. Tropical oils are the Pacific Island populations as wine, cheese and high fats foods are to the French.

Did you know that multiple studies on Pacific Island populations who get 30-60 percent of their total caloric intake from fully saturated coconut oil have all shown nearly non-existent rates of cardiovascular disease? (1)

Coconut Oil is made up of 90% saturated fats but are considered to be Medium Chain Triglycerides or MCTs. Some researchers feel that because of its structure, the saturated fat found in coconut oil is not as damaging as other saturated fats, like those found in animal products.(2)

Some research suggests that MCTs, like those produced from coconut oil are more rapidly absorbed than other fats. They can be used as energy faster than glucose (sugar) and have twice as many calories. Meaning, it could be a very good fat for energy, intense workouts and later recovery.

MCTs are absorbed so quickly. Because of this, they rarely get stored as fat and they can be used for energy so they help spare protein. In fact, MCTs might even act as carriers for amino acids and help your ability assimilate protein.

Additional Proposed Benefits of Coconut Oil:

-Improving your heart health
-Boosting your thyroid
-Increasing your metabolism
-Promoting a lean body and weight loss if needed (3)
-Supporting your immune system
-Improve skin(4)and hair conditions(5)
-Faster weight and growth in preterm babies(6)
-This is quite a list of benefits at this point and you MIGHT be tempted to rush out, buy some coconut oil and start cooking with it or using it on salads or put it into your protein shakes.

“…we like it as a replacement for less healthy, processed saturated and trans fats. We’re not suggesting you buy tubs of coconut oil and eat it by the spoonful. It’s not about “adding” coconut oil to a junky diet. It’s about replacing. That’s the key.” ~Christopher Mohr, PhD, RD, CSSD of Mohr Results

“Just because a food is high in saturated fat doesn’t necessarily mean it increases blood cholesterol or contributes to heart disease. The effect of saturated fat varies from person to person, depending on genetics, weight, other dietary and lifestyle factors, and even gender (saturated fat tends to increase LDL, the “bad” cholesterol, more in men). In addition, tropical oils contain other substances that can affect the risk of heart disease—and how the oils are processed may matter, too. What’s key is your overall diet. Adding tropical oils in the context of a healthy diet is unlikely to affect blood cholesterol significantly.” ~ Berkeley Wellness Letter; October 2010 (8)

Most experts recommend you use unprocessed, extra virgin coconut oil (otherwise it becomes processed, hydrogenated and then the health benefits are void). Remember that you don’t want trans-fats in any amounts. So get the unprocessed type.

Even with this small laundry list of possible benefits, the overall recommendation to keep saturated fats to 10% of total fats (7) although that is debated among current fitness professionals and is the subject of some hot debate!

Bottom Line: It’s a Healthy Saturated Fat and You Should Keep it in Check

You’ll want to use the unprocessed, extra virgin coconut oil.
If you can, replace animal fats or otherwise processed fats with this alternative.
Be aware of the added calories because ultimately anything can and will be stored as fat.
MCTs can be used for energy but if you consume more than you expend, you will store and gain unwanted weight.

References:

1. Kaunitz H, Dayrit CS. Coconut oil consumption and coronary heart disease. Philippine Journal of Internal Medicine, 1992;30:165-171
2. Amarasiri WA, Dissanayake AS. Coconut fats.Ceylon Med J. 2006 Jun;51(2):47-51.
3. Assuno ML, Ferreira HS, dos Santos AF, Cabral CR Jr, Florancio TM. Effects of dietary coconut oil on the biochemical and anthropometric profiles of women presenting abdominal obesity.Lipids. 2009 Jul;44(7):593-601. Epub 2009 May 13.
4. Agero AL, Verallo-Rowell VM.A randomized double-blind controlled trial comparing extra virgin coconut oil with mineral oil as a moisturizer for mild to moderate xerosis.Dermatitis. 2004 Sep;15(3):109-116.
5. Rele AS, Mohile RB. Effect of mineral oil, sunflower oil, and coconut oil on prevention of hair damage. J Cosmet Sci. 2003 Mar-Apr;54(2):17-192.
6. Sankaranarayanan K, Mondkar JA, Chauhan MM, Mascarenhas BM, Mainkar AR, Salvi RY. Oil massage in neonates: an open randomized controlled study of coconut versus mineral oil.Indian Pediatr. 2005 Sep;42(9):877-884.
7. In 2003, the World Health Organization (WHO) and Food and Agriculture Organization (FAO) expert consultation report concluded that “intake of saturated fatty acids is directly related to cardiovascular risk. The traditional target is to restrict the intake of saturated fatty acids to less than 10% of daily energy intake and less than 7% for high-risk groups.
8. ”Back to the Tropics” University of California, Berkeley Wellness Letter. October 2010; Volume 27; Issue 1. www.WellnessLetter.com

Check out my website: No Bull Bodybuildng.

About the Author:

Marc David is an innovative fitness enthusiast and the creator of the “NoBull Bodybuilding System” method on www.nobullbodybuilding.com
He can show you how to reduce your body fat thru diet, how to gain weight or create more muscle thru an abundance of workout tips by training LESS, not more! Once a self-confessed skinny, “135-pound weakling.” Today Marc is a 200 pound bodybuilder who teaches thousands of people to gain weight, build muscle and reduce body fat with a workout and nutrition system so simple that even a complete beginner can understand it! Marc dispels many “bodybuilding myths”, tells you what most people never realize about nutrition, and what the drug companies DON’T WANT YOU to know. Visit www.nobullbodybuilding.com

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Defeating Dietary Displacement – Part II The Debates

Defeating Dietary Displacement – Part II The Debates

By Dr. John M Berardi, Ph.D.

Paralysis by Analysis

In Part I of this article, I presented a few ideas as to why the obesity rate is rapidly increasing in spite of the fact that, on average, our calorie consumption as a society hasn’t increased all that much.

In that article, I discussed the idea of a “displacing” food, a food that provides very little nutrition while simultaneously taking the place of the nutritious foods you might have consumed instead. In my opinion, displacing foods are covering our breakfast, lunch, and dinner tables and it’s this shift toward empty calories that’s making us unhealthy and obese.

In this article, I’d like to discuss another displacement idea. While displacement foods are probably at the root of many of our health and body composition crises, what I call “displacement debates” have also become a real problem. According to my definition, a displacement debate is a debate that, rather than helping people move closer toward healthy nutritional choices, simply acts to confuse and paralyze them.

For example, the average North American barely knows what a carbohydrate, protein, or fat is, yet when they hear well-respected experts at the ADA recommend high carb diets and the highly (though not universally) respected Atkins group recommend low carb diets, they get so confused and frustrated they ultimately do little or nothing proactive to improve their health.

This argument is an example of a displacing debate: an academic argument that pushes the more important problems out of the public discourse. For the average North American, following either the ADA recommendations or the Atkins recommendations would go a long way toward improving their health. But instead of suggesting that people just do something, these groups continue to bicker about who’s right at the expense of an ever-growing obesity rate.

Below I’ve presented six of the interesting displacing debates I’ve heard argued lately. Hopefully by discussing them I can put to rest the idea that these issues are of critical importance to your overall health and body composition.

I’d like you to understand that these represent small, fine tuning details which are only relevant to a small percentage of the population, if that. On the whole, these debates do more to confuse and paralyze people than to encourage them to take their health into their own hands.

1. Fruit is Bad Now?

We all know fruit provides fiber, vitamins, minerals, and low glycemic index carbohydrates, so it should be no surprise that many experts recommend eating a few servings of fruit each day. Heck, this notion has even been turned into a clichéd rhyme: “An apple a day keeps the doctor away!”
Yet some experts out there (short-sighted experts with a real lack of perspective, I might add) actually suggest that fruit might be bad for us! That’s utter nonsense.

So, imagine you’re someone with a lifetime of eating habits that are less than optimal (for some of you, it might not be so hard to do) and you’re exposed to this debate. What do you do? Well, nine times out of ten, you figure that if there’s a chance fruit is bad for you, you might as well stay away from it — probably better to reach for a Big Mac instead. After all, it does taste better.

Verdict: Eat the damn fruit.

2. Raw? Organic?

Speaking again of fruits (and vegetables), it’s recommended that the average person consume two pieces of fruit and three servings of vegetables per day as a bare minimum. Athletes probably need even more, yet most North Americans (athletes included) consume far less than the standard recommendation of five servings of fruits and vegetables.

However, rather than simply recommend more fruit and veggies (no matter how you can get them, for any fruits and vegetables are better than none), experts spend their time fighting about canned fruits and veggies vs. raw fruits and veggies. And then they fight about raw fruits and veggies vs. organic fruits and veggies! Sure, I agree that raw, organic fruits and vegetables are best since they probably have a higher micronutrient count, but let’s face the facts: any fruits and veggies are better than none!

So again, imagine you’re someone with a lifetime of bad eating habits and you’re exposed to all this bickering. What do you do? Well, you’ll probably avoid the fruits and veggies, wait for the experts to finish dueling it out, and reach for a Snickers bar instead.

Verdict: Get sufficient fruits and vegetables in your diet before worrying about whether they’re organic or not. Once you’ve done that, worry on.

3. Raw Milk vs. Regular Milk

What about milk? Most T-Nation readers know my stance on moo juice. In my opinion, it’s not necessary, doesn’t always “do the body good,” and should be minimized in the diet (although I see no need for total elimination unless you’re lactose intolerant).

However, if we could simply get more people to drink milk instead of sugary soda, we’d have less obesity and disease. But instead of focusing on healthy behaviors, experts will bicker on and on about regular milk vs. raw milk. Of course, all this does is serve to draw negative attention to milk and away from the other healthy decisions people could be making.

Sure, if it were possible to get raw milk that was guaranteed aseptic, it would be better than processed, pasteurized milk. But faced with the confusion, what do you, the hypothetical sub-optimal eater, do? Well, nine times out of ten, you avoid both kinds of milk and drink another Coca-Cola instead.

Verdict: Limit milk, and drink calorie-free beverages like water and green tea instead.

4. Tap Water vs. Bottled Water

Speaking of beverage consumption, people are dehydrated because they drink too little water while drinking too many caffeinated, diuretic drinks (coffee, soda, and alcohol). Dehydration leads to all sorts of health problems for the inactive, not to mention the decrements in athletic performance seen in dehydrated athletes.

But rather than simply promoting the heck out of water consumption, experts will bicker on and on about tap water vs. bottled water. Sure, good quality bottled water is usually a better choice, but don’t be one of these people who stay away from tap water, forget to pick up their bottled water, and simply remain dehydrated.

Verdict: Drink sufficient water first; worry about the source later. (Of course, you may want to avoid drinking out of puddles next to pig farms in Uganda.) Put a water filter on your tap or buy one of those filter jugs you store in your fridge and be done with it.

5. Glass vs. Plastic

And how about the bottles the water comes in? That’s right, the glass vs. plastic debate. Just the other day, I was recommending that a group of my athletes pick up some Tupperware so they could whip up all of their meals and shakes in the morning. It’s easy to make a good food choice during the day when you’ve got all your good food with you, pre-cooked, pre-wrapped, and ready to be eaten.

After the talk, one of the athletes came up to me and told me he avoids Tupperware altogether because of the potential leeching of xenoestrogens into his food. When I asked what he uses to store his food in, he told me he doesn’t even preplan his meals. He also told me he needed to lose fifteen pounds and that he was overweight because his nutrition sucked!

Buddy, I agree that glass containers may be marginally better than plastic, but for the love of God, pick up some plastic if it’ll help you plan your meals! And this was a world-class athlete! You can imagine how the average guy fares!

Verdict: Plan your meals in advance, storing them in woven baskets if necessary. Buy the best containers you can afford. If you can get the glass versions, great; if not, the generic plastic ones will do just fine.

6. Free Range vs. Extremely Limited Range Meat

Most weightlifters eat lots of protein and that’s no mistake. I’ve outlined the myriad of benefits associated with a high protein diet in my article, The Protein Prejudice. One of the best ways to get all that protein is by eating a lot of protein and micronutrient-rich lean meat. Protein supplements are okay to supplement your diet, but real food should be your nutritional mainstay and there’s nothing better than good ol’ fashioned meat.

Since eating more protein can increase metabolic rate, improve your weight loss profile, increase protein turnover, accelerate exercise adaptation, and (when replacing dietary carbohydrate) decrease the chance of cardiovascular disease, it should be clear that most people would do well to increase their consumption of lean meat.

So imagine the dismay someone might experience when hearing that the experts are now bickering about the type of meat we consume. Many experts muddy the waters when discussing free range vs. grain fed meat, telling people that grain fed meat (the only kind you can find in many grocery stores in North America) is full of toxins, bad fats, and hormones.

Sure, free-range meat is probably a better choice, although there’s little proof the supposed toxins and hormones actually get passed on to us. But again, imagine you’re someone with a lifetime of eating habits that are less than optimal and you’re exposed to all this bickering about lean protein. What do you do? Well, when you’re afraid of the meat you have access to, you shy away from all types of lean meat and reach for another bagel. Bad choice!

Verdict: Find the best meat you can by going around to various grocery shops and butchers. Owners of health food stores may also be able to help you locate the best stuff. But don’t be afraid to eat the meat you find in your grocery store — the reports of your impending death are greatly exaggerated.

Conclusion

These are just a few of the displacing debates gaining momentum in the nutrition world. Throughout your lifetime, you’ll be inundated with new experts, new nutritional plans, and new “revolutionary systems.” Rather than letting these new ideas be a source of frustration and confusion, do your best to get past the marginalia, to get past the differences between all the new programs, and try to discover for yourself the basic principles all the successful programs seem to be built upon.

Most importantly, when faced with a choice between two good options, one of which may be marginally better than the other, but both of which would be an improvement over what you’re currently doing, just pick one and go with it. You can optimize later, as long as you make an improvement now. There’s no debating that.

I strongly recommend you pick up a copy of Precision Nutrition, where I’ll show you in great detail exactly what to do.

————————————-
About the Author Dr. John M. Berardi PhD, CSCS
Dr. Berardi’s philosophy is simple: people from all walks of life, from soccerstars to soccer coaches to soccer moms, should have access to the most recentdevelopments in health, exercise, and nutrient science. Dr. Berardi and his company,Precision Nutrition, Inc. have one purpose: to take the latest in advanced nutritionresearch and teach it to others in a way that doesn’t take an advanced degree tofigure out. Dr. Berardi has earned a doctoral degree from the University of WesternOntario (2005) with a specialization in the area of exercise biology and nutrientbiochemistry. Prior to his doctoral studies, Dr. Berardi studied Exercise Scienceat Eastern Michigan University (Masters program; 1999) as well as Health Science,Psychology, and Philosophy at Lock Haven University (Undergraduate program; 1997).Currently, Dr. Berardi is an adjunct professor of Exercise Science at the Universityof Texas at Austin. Through his company, Precision Nutrition, Inc., Dr. Berardi hasworked in the exercise and nutrition arena for over a decade, working with individualsfrom all walks of life, from the sedentary to athletes at the highest level of sport.www.Precision-Nutrition.com

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Testosterone Suspension and Testosterone Base

Testosterone Suspension and Testosterone Base

by John Connor

Testosterone is the undisputed king of steroids mainly because it is safe, elicits rapid mass and strength gains while maintaining libido, a sense of well being and energy. It’s not uncommon for a first time user to gain 15-20lbs of LBM in a standard Testosterone cycle. Pure Testosterone comes in a water based aqueous form (Suspension) and also in a solvent/oil based form (Test Base).

Suspensions have tiny particles that are visible with the naked eye. If left on the shelf for a few days many times the particles will sink to the bottom leaving the clear solvents and water on the top. Depending on the manufacturer, particle sizes vary meaning some Suspension preparations can clog a 22 gauge needle. Ultra micronized Suspension can pass through a 25 gauge needle making injections more comfortable. Shake the suspension preparation vigorously before injecting.

Testosterone suspension is the most potent form of testosterone because it does not possess an ester. Esters are calculated into the steroid weight therefore esterfied steroids are not a true mg for mg of free hormone. 100mg of suspension is 100mg of free hormone! Enanthate in a solution is only 72mg of free hormone per 100mg. You can see that Suspension is the true king steroid. However because there is no ester many users will inject suspension everyday or even multiple times per day. This is usually reason enough for most people to reject using suspension but it gets worse. Usually suspension is quite painful as well. Combine every day injections with significant pain and most users simply pass on trying suspension at all. Some new science now demonstrates that everyday and even every other day injections are not necessary with Testosterone Suspension.

What is the real half life of Testosterone Suspension?

There is no classic half life of aqueous Testosterone Suspension due to the nature of the various suspension particle sizes and the non existence of an ester. In other words we don’t see the same types of decay rates with blood androgen levels in non esterfied preparations that are seen in esterfied preparations. However in March of 2011 there was a pharmacokinetics study done in horses that reported a median terminal half-life of 39 hours with aqueous Testosterone Suspension.(1) The disposition of testosterone from this formulation was characterized by an initial, rapid absorption phase followed by a much more variable secondary absorption phase. There were at least two plasma testosterone concentration peaks. The first peak is almost immediate and the second peak is a whopping 7 days later on average according to the chart in the full study. The study indicates that the initial peak is from the Testosterone formulation solution and the following peak(s) from the solid material in the suspension.

Basically the solution almost immediately hits the blood stream when injected and then a few days later the solid particles are slowly absorbed by the body causing other peaks in testosterone blood androgen levels.

So how often should you administer Suspension?

Based on this science, injecting Suspension every other day or even every three days will maintain high blood androgen levels. The king of steroids has had a time release delay built into it all along and we have the data to prove it. 100mg every other day would be a good starting dose for newer male users. More advanced male users could easily double that dose for very rapid and pronounced LBM gains. Suspension is moderately estrogenic and that effect will be dose dependant. The more you administer the more likely aromatase activity will occur. I would use Nolvadex to lower estrogenic side effects or an aromatase inhibitor.

Sample 8 week Suspension cycle

Monday 150mg Suspension/20mg Nolvadex
Tuesday 20mg Nolvadex
Wednesday 150mg Suspension/20mg Nolvadex
Thursday 20mg Nolvadex
Friday 150mg Suspension/20mg Nolvadex
Saturday 20mg Nolvadex
Sunday 20mg Nolvadex

Nolvadex is used to keep lipids positively influenced for those concerned with cardiovascular health. I have opted for an injection schedule of only three times per week to allow for comfort and because a more frequent schedule is not needed.

This cycle should produce rapid increases in strength and mass. I would use this cycle during a bulking phase. A more adventuresome user could stack a strong oral like Dianabol or Anadrol with the above cycle at 50mg daily producing an amazing and rapid increase in size and strength if nutrition, training and recovery are dialed in.

Testosterone Base~Oil/Solvent Based

Testosterone Base is 100% pure testosterone similar to aqueous Testosterone Suspension however Test Base is technically a solution not a suspension. Test Base contains no visible Testosterone crystals because they are in an oil and solvent solution NOT water. There are no crystals to slowly absorb into the injection site. Therefore when you inject Test Base there is a very rapid increase in blood Testosterone levels that falls off faster than standard aqueous Testosterone suspension. Test Base packs a big instant wallop when injected and is arguably the fastest Testosterone product available today. Another advantage of Test Base is you may use very small gauge needles to inject it. There are no crystals in Test Base to clog the needle so administering with an insulin syringe is an option. Test Base is ideal pre training or for power lifting or strength sports. I recommend Test Base to be administered two hours pre-training to provide increased aggression and power

Reference:

An interlaboratory study of the pharmacokinetics of testosterone following intramuscular administration to Thoroughbred horses.

About the Author:

John Connor is a researcher in the field of performance enhancing drugs and nutrition related to the bodybuilding lifestyle. Connor writes frequently about the real life application of these compounds in an advisory and educational role. Connor is also an advocate of the decriminalization of male hormone use in adults. John Connor does not advocate readers engage in any illegal activity; always consult a medical doctor before using any medication.

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Is a Weight Gainer Bad for You?

Is a Weight Gainer Bad for You?

by Marc David

Question: I’ve been told that I need a LOT of calories to gain weight. I’m having a bit of an issue eating so much food. My trainer recommended a weight gainer. But are weight gainers bad for you? What’s your take on weight gainers for people who need those extra calories?

Answer: The quick answer is “A weight gainer isn’t bad for you” than any other type of protein powder. It all depends on the types of protein, the quality of the calories and how you end up using it. If you search around on the Internet, you’d think you found the worst possible thing to take when trying to put on muscle!

For Example: If Jon needs 2500 calories a day to maintain his weight and he is desperate to put on extra mass, he’s going to need a surplus of calories in order to do so. Packing on mass (weight) while on a low calorie diet, cutting plan or low carb is the surefire way to end up going nowhere. That being said.. having too many calories, constantly is a fast way to pack on fat.

Use a Weight Gainer as a Tool

It’s the easy way to add calories to your diet to get those extra surplus calories you need to gain weight. That’s awesome right? Keep reading…

Going with the example, Jon needs an extra 500 calories. He can and should get them from food but he takes the easy way (my opinion) and uses a weight gainer shake. Doing this consistently, he’s going to add weight. As long as it’s not excessive in calorie intake and he’s stimulating muscle thru hard weight training, he’s going to build muscle and put on weight. The trick becomes minimizing the fat gains.

If you stay in a surplus too long, you put on fat. Hence, the ever popular Zig-Zag nutrition method that addresses the issue of prolonged calorie surplus or deficits. Stay in a calorie surplus too long, you get fat. Stay in a calorie deficit too long, you stop burning as much fat. One program that simplifies this is The Holy Grail Body Transformation Program. It dives it Zig-Zag nutrition in detail.

A weight gainer is nothing more than an easy way to add more calories to your daily needs to put on weight. Used properly, you can eat regular meals but add extra calories and easily be in a surplus. Which is great for optimal muscle building. Used improperly, it’s a very fast way to get fat. There’s nothing inherently “bad” about it. Any more than eating healthy bodybuilding meals packed with calories in excess. That is just as bad.

The REAL issues when it comes to weight gainers is the quality of the proteins and if the product is loaded with sugar. In which case, it’s really not ideal. You get a lot of calories from low quality sources.

The Pros of a Weight Gainer:

-Quick calories
-Cheap calories
-Portable

The Cons of a Weight Gainer:

-Too many calories can put you far beyond your surplus
-Cheap ingredients
-Sugars
-Encourages lazy eating habits

The debate about real foods vs. liquid foods rages on even today. If you need 3500 calories to put on weight and you are eating 2500 in real foods, another 1000 may seem to daunting. Maybe you need well beyond 4000 with your activities and eating real foods is darn near impossible? Those liquid calories are going to work in those situations. If you went to the Antarctic and were burning 10,000 calories a day, then a weight gainer (or candy bar) would be irrelevant at that point and necessary for survival!

Calories In vs. Calories Out is another popular debate but the end result is, if you burn more calories than you take in, you are not going to put on weight. If you are very active, eat 6 meals a day and barely hit 3500 but need 6000 to gain weight, then a weight gainer may be for you. You must evaluate your situation and make the appropriate choice. It’s not a good idea for everybody who wants to add some pounds to start using a weight gainer.

Keep in mind that if you do not develop proper nutrition habits, then the minute you stop “drinking” those extra calories, you effectively put yourself on a calorie deficit and you will see yourself dropping weight quickly.

In the example above, if you need 3500 to gain weight and you drink an extra 1000 calories a day, you’ll put on the weight. Then you decide not to keep using the weight gainer and quick. Adding in 1000 calories of extra real food is going to be tough but if you don’t do it, you are back to 2500 calories a day, and you’ll lose weight as you are not able to maintain the higher calories.

Keep all those points in mind when deciding if a weight gainer is right for you. If you need thousands of extra calories a day given your situation, it may be an appropriate tool. If you just need an extra 500, you can do that thru a few higher calorie food options.

My own personal opinion is that a weight gainer is rarely necessary. There are thousands of bodybuilding meals that have higher calories or weight gain shakes you can make at home that are cheaper and healthier for you. You control the ingredients and it acts as a weight gainer but it’s healthier in the long run vs. using supplemental powders.

Check out my website: No Bull Bodybuildng.

About the Author:

Marc David is an innovative fitness enthusiast and the creator of the “NoBull Bodybuilding System” method on www.nobullbodybuilding.com
He can show you how to reduce your body fat thru diet, how to gain weight or create more muscle thru an abundance of workout tips by training LESS, not more! Once a self-confessed skinny, “135-pound weakling.” Today Marc is a 200 pound bodybuilder who teaches thousands of people to gain weight, build muscle and reduce body fat with a workout and nutrition system so simple that even a complete beginner can understand it! Marc dispels many “bodybuilding myths”, tells you what most people never realize about nutrition, and what the drug companies DON’T WANT YOU to know. Visit www.nobullbodybuilding.com

View the original article here

8 Anabolic Steroid Rules

8 Anabolic Steroid Rules

Anabolic steroids, technically known as anabolic-androgen steroids (AAS) or colloquially simply as “steroids”, are drugs that mimic the effects of testosterone and dihydrotestosterone in the body. They increase protein synthesis within cells, which results in the buildup of cellular tissue (anabolism), especially in muscles. Anabolic steroids also have androgenic and virilizing properties, including the development and maintenance of masculine characteristics such as the growth of the vocal cords, testicles, and body hair (secondary sexual characteristics). The word anabolic comes from the Greek ??aß??? anabole, “that which is thrown up, mound”, and the word androgenic from the Greek ??d??? andros, “of a man” + -?e??? -genes, “born”.

Anabolic steroids were first isolated, identified, and synthesized in the 1930s, and are now used therapeutically in medicine to stimulate bone growth and appetite, induce male puberty, and treat chronic wasting conditions, such as cancer and AIDS. The American College of Sports Medicine acknowledges that AAS, in the presence of adequate diet, can contribute to increases in body weight, often as lean mass increases, and that the gains in muscular strength achieved through high-intensity exercise and proper diet can be additionally increased by the use of AAS in some individuals.[1]

Health risks can be produced by long-term use or excessive doses of anabolic steroids[2][3]. These effects include harmful changes in cholesterol levels (increased low-density lipoprotein and decreased high-density lipoprotein), acne, high blood pressure, liver damage (mainly with oral steroids), dangerous changes in the structure of the left ventricle of the heart[4]. Conditions pertaining to hormonal imbalances such as gynecomastia and testicular atrophy may also be caused by anabolic steroids.

Ergogenic uses for anabolic steroids in sports, racing, and bodybuilding are controversial because of their adverse effects and the potential to gain an advantage conventionally considered “cheating.” Their use is referred to as doping and banned by all major sporting bodies. For many years, AAS have been by far the most detected doping substances in IOC-accredited laboratories.[5][6] In countries where AAS are controlled substances, there is often a black market in which smuggled, clandestinely manufactured, or even counterfeit drugs are sold to users.

1. Your off-cycle period should always be at least 6 weeks long

When you ask yourself how long should you be off steroids, there’s a simple rule of thumb that bodybuilders often use. It says that off-cycle period should be as same as the time being on steroids.However most users rather cheat sometimes and don’t stay off of the gear for the recommended time. Sometimes this is due goals forcing the users to return to anabolic steroids as soon as possible in order not to lose gains. When that’s the case, we recommend to stay off of the steroids for at least 6 weeks in order to give the pituitary-axis a chance to rest and to restore the cholesterol levels to more normal levels. During shorter rests between cycles some users take additional herbal supplements to detoxify the digestive system, for example the ESSIAC tea and Milk Thistle.

This combination can give amazing results within just 4-6 weeks. Additionally, usual anti-estrogens should be used. Clomid, Nolvadex and HCG therapy for 4 weeks is somehow a standard with steroid cycles. After that, some take additional Tribulus/DHEA stack of 1250mg/day for 2 weeks together with Saw Palmetto.

Such 6 weeks therapy is done mainly to recover the natural body testosterone production and the cleansing is mostly in order to keep the liver, kidneys, spleen, etc healthy. With therapy like this one, there are many users who have had a good recovery even if still using 100-200mg of Primobolan/week (simultaneously with a recovery cycle like the on mentioned).

2. Injection sites should be rotated

Many steroid users most often find their favorite spot for injection and then use just that one for awhile. Once we’ve had a guy who had a huge skin area with scar tissue on his hip because of injecting over and over again to the same area. Injecting to the same spot can cause abscess and the excessive scar tissue which then makes it more hard to inject into that area again because of the oil dispersion.

Read the section about injecting on our website or get some e-book in our e-books section for more insight on how to properly inject steroids and how to rotate sites.

Most oil based steroids can be drawn up in a 22 gauge needle and normally one inch of length is sufficient. With water based steroids such as Winstrol or Testosterone Suspension, the liquid can easily be injected with a 23-25 gauge needle. Winstrol which comes in multidose vials usually requires a 23 gauge but the Zambon can be taken with a 25 gauge.

A very important rule is also to not inject more than 2ml of a given liquid into the deltoids or other smaller muscles. For higher amounts than 2ml the glutes are more appropriate. Remember to inject at the rate of 1ml every 10 seconds and leave the syringe in for 10 seconds when finished. which will help the oil to disperse and will minimize the quantity of oil which “follows” the syringe out of the injection site when it is pulled out.

3. Do not talk around that you take anabolic steroids

Some guys in your gym may go around and talk loosely to everyone about their steroids usage. When you meet such “big mouth”, always tell him that you are off of everything and training naturally for a while. If you don’t do that, you can be almost sure that because he tells other people about his usage, he will most certantly tell them about your usage too.

Most popular destination for steroid suppliers is USA, however in recent times steroids usage is especially sensitive to illegal activity and it seems that the “ears” are out there and may be watching you, so make sure you know what you tell to whom. Sometimes when our customers try to wire money with Western Union the people at the office can be suspicious, some say that rules about wiring money have changed since 9/11. Also, they may ask you for your occupation. Considering all this, bodybuilders cannot be too careful right now, and that’s another reason why we recommend using credit card payment when buying steroids online which is much more secure. (also, scammers normally cannot offer credit card payment)

A recent arrest of a supplier in Boston published in the newspaper article that local police had noticed his increased muscularity before he was arrested. Apparently, being increasingly muscular and making suspicious moves makes you match a certain profile of an anabolic steroid user.

Make sure that your don’t ever keep your gear where it can be found or “happened” on by anybody in your life. Don’t trust anyone and you will be safe. However, sometimes your partner may know about your usage to better understant your mood swings and libido changes, but you should anyway evaluate very carefully what kind of person are you involved
with. There are women (and men) out there who may turn you in to the authorities for vengeance or some other reason.

4. Always remember your long-term goals

There may come times, when you will want to throw away your reasons of usage and just hit yourself with the high dose you can get. If such moment comes, remember that you have people around you who will need you for awhile, children for example, or your family. Or, you should realize that your health is very precious and fragile, and that although your body is an incredible and durable machine, it always has it’s limitations.

If you will be tempted to sacrifice everything for bodybuilding, you need to remind yourself that to really master something, you have to be in control of it rather than letting it to control you. If used with wisdom, your gear can greatly enhance your life and relationships and can serve as a springboard to other successes. Work hard to keep it that way and you will never have to suffer unmanageability as a result of lopsided values in this sport and from supplementation.

Continue to explore the world of bodybuilding and the juice as a way to life. If one of your long-term goals is to become a professional bodybuilder, then at least balance it out and keep in mind that someday you will still want to retire even if you do achieve a pro card.

5. Help the younger generation to train naturally first

The sport of bodybuilding will stay honorable only if the veteran users help the younger bodybuilders stay off of anabolic steroids until they are at least 25 years old or more.

If you will have young guys asking you if you know about steroids or if you could help them get some, you should always tell them “no” and feel somewhat sad that they feel the need at such a young age to use the gear. You should rather help them explore their natural genetics and use those first. Until someone is trully good at “instinct training” the whole world of steroids use and advanced bodybuilding which comes with it is a dangerous playground.

However, there is a large group of young people right now who don’t even want to train without a steroid cycle. These people are endangering their health and it is important that the law enforcement community sees the veterans collectively as an opposing agency to such foolishness and risk.

Steroid veterans are not just a bunch of “meat heads” with no compassion or concern for the youth. You should not be ashamed to do what is right when the time comes. We also recommend younger users to read literature and e-books available online, written by known steroid veterans. The image and sport of bodybuilding depends largely on what the seasoned veterans do with the knowledge that they have.

Sites such as Steroids-Pharma.com is a perfect example of a professional and organized attempt at caring for the sport and others. We encourage anyone to get knowledge before getting any gear. We attempt to groom the mind of the steroids users in a responsible way. It is an action of community spiritedness, and it defies the reckless endangerment of steroids usage by many of our predecessors and customers who did not have our knowledge. We owe much to the many who went before us as they tested the waters with trial and error.

6. Do not skip visits to your doctor

We can spend hundreds and thousands dollars on cycles in order to look and feel great, but sometimes forget to maintain our inner health and spend some necessary money for health insurance and the required exams, especially the blood tests. It seems that many bodybuilders are just not serious in this department and leave much to chance or leave it to be discovered later when something is already becoming a serious illness.

You should use the old adage which says that “an ounce of prevention is worth a pound of cure”.

7. Do not forget the three components of fitness

You will get the most of your anabolic steroids usage when you are balanced in the three standard components of fitness: Cardio-vascular health, muscle strength with endurance, and flexibility. Derious cardio and plenty of stretching will greatly aid you in the overall health when on steroids.

With the increased cardio, your cholesterol levels will be more manageable, and the flexibility of frequent stretching will greatly aid with circulation as well as help to prevent injury. Even when your cholesterol levels are temporarily high after doing a cycle, they are very quickly brought back to normal with right nutrition and aggressive cardio workouts. Also, you should look for lean, more expensive cuts of meat and fish at all times.

With regard to flexibility, we recommend our customers to stretch at least three times each week for 20 minutes each time. It is also important to hold your each stretch for at least 20 seconds at a time because durations less than that are only good to make the muscle contract and tighten up, thus being counterproductive to flexiblity and injury prevention. But when you hold a stretch steadily for 20 seconds or more, you will feel a slow release and stretching of the muscle begin to happen. This is correct stretching at its best and is always what you should aim for.

8. Do not become lazy or disorganized

When we seek an answer to question of getting big, looking good and feeling great, then anabolic steroids are only part of the answer.

Some guys have had incredible cycles of expensive gear but they were just not getting that look that you would expect. If we explore such cases, we would find out that they were not eating enough of the right calories or the right amount of calories. Or they were not sleeping enough. Or they were not drinking enough water (most of your muscle volume is made of water). Or they were just not training hard enough.

Such people want to make the anabolics do all the work for them. Many had done little or no research at all about training with steroids (again, we recommend reading some e-books). This is lazy training and will rob you of potential gains.

While injecting illicit drugs gives the greatest rush and most intense high, it is also by far the riskiest way to take drugs. This information is strictly for users who insist on injecting their drugs.

There will always be much less risk of overdose, infections and health problems with alternatives to injecting, such as smoking, snorting, shafting and swallowing. If you do insist on injecting, we recommend you follow this guide to minimize the chances of HIV, hepatitis C, dirty hits and vein problems.

Your preparation area

This should be a nice private area. Clean your preparation area, hands and spoon with soap or detergent in warm water. If the preparation area is very dirty, one alternative could be to lay down fresh sheets of newspaper.
Getting ready

Hopefully you have access to new fits, swabs, sterile or boiled water, filter and your own tourniquet. If you don’t have access to warm soapy water, you can also swab your spoon, fingers and preparation area. Remember to only wipe once, in one direction only! Otherwise you just move nasties like bacteria around with the spoon. Then let the alcohol dry as it is the drying that kills the bacteria.

Mixing up before injecting

Don’t share any of your equipment with others, including your tourniquet. Now you are ready to draw some sterile or boiled water into your fit. Put this water on the spoon with your mix. Remember to swab the implement you use to mix with. Take the filter that came in your sharps kit and place it in the spoon. The ideal is a wheel filter, especially if you are injecting pills.

Should you heat your mix?

Some users still heat their mix before injection, although there a few health issues and it is simply better to avoid heating your mix.

Why do people do it? Usually it is to help dissolve the mix. But if it isn’t dissolving properly without heat, then it shouldn’t really be going into your body! Some users think heating the mix will kill bacteria, but you actually need to boil them for five minutes at high temperature to kill most of them, something you don’t want to do to your mix!

So why is heating your mix bad for you? Heating your mix helps to dissolve impurities in your mix so that they can do more harm to your body. If you are injecting pills, heat will melt the wax which may reform inside your veins. Also, a heated mix can do extra damage to your veins.

Your options? If your mix doesn’t dissolve well, then filter it through a 0.2 micron wheel filter and inject away. Otherwise, consider alternatives to injecting such as swallowing the mix, or shafting it. Shafting means taking the needle off the syringe and putting the mix up your arse. Unlike swallowing, it can give a fairly good rush as the anus is lined with many blood vessels to absorb the drug rapidly.

Injection

Draw the mix into your fit and remove any air bubbles by flicking the barrel with the needle pointed upwards. At the same time, gently push the plunger to expel any air.

Wipe across your injection site once with a clean swab, then place your tourniquet on above the injection site. Remember not to overtighten or leave it on for too long.

Make sure the needle’s hole is facing upward then ease the needle into the vein at a gentle 30 degree angle. Make sure the needle is going in the same direction as the blood flow.

Pull the plunger back a little (‘jack back’) to see if you are in the vein. Blood should appear in the barrel of the syringe if you have.

Finishing up after injecting

Take the tourniquet off and gently press the plunger. If it hurts or there is pressure against the plunger, stop immediately as you have missed the vein or possibly gone through the vein completely.

Once done, remove the fit and keep a clean tissue or cotton wool against the injection site for as long as possible, to prevent bleeding. Don’t use a swab, as alcohol prevents the blood from clotting.

Dispose of injecting gear using your sharps bin.

Some common injection myths

Don’t lick the needle tip. You might save a tiny part of your shot but pick up heaps of bacteria that could really mess you up. If injecting heroin, you hardly save anything as the stomach breaks most of it down anyway.

Don’t lick the injection site. Your saliva will not clean the site, but only lay down a heap of bacteria that may get into your bloodstream. Use swabs!

Don’t flush. ‘Flushing,’ ‘booting,’ and ‘kicking’ are terms which refer to drawing blood back into the syringe after injection, in an attempt to ensure that no drugs are wasted by being left in the hub of the syringe. The tiny amount you might save has to be weighed against the extra damage to the vein it can cause.

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Trenbolone ~ A Practical Application

Trenbolone ~ A Practical Application

by John Connor

Trenbolone Acetate may be used for cutting, bulking or re-comping. This steroid is very versatile. But out of the three, Trenbolone seems best suited for re-comping. Body re-composition is when you lose body fat and gain muscle mass. It’s not just cutting fat but cutting fat AND adding muscle. If you have been bodybuilding for any period of time you understand how difficult this can be. In fact, re-comping becomes harder and harder the longer you body build. Eventually you hit a wall. This is when we may add Trenbolone to keep gains rolling.

History

Trenbolone is available in a variety of esters that prolong the release time of this hormone. In 1967 Trenbolone was well studied attached to the long acting undecanoate ester. This ester is similar in action to the French Parabolan brand, also called Hexabolan due to the hexahydrobenzylcarbonate ester. Parabolan was sold for human consumption by Negma Laboratories therefore Trenbolone was a legitimate medicine approved for human use at one time. Trenbolone Acetate was the ester of choice used in the early 1970’s in veterinary medicine. Trenbolone Acetate was marketed at this time in England under the brand name Finajet and as Finaject in France. Trenbolone acetate in the form of Finaplix pellets has been widely used all over the world to add weight and improve feed efficiency in cattle.

Cycling for Males

Setting up a cycle with Trenbolone depends on many things such as goals, experience level, side effects experienced and threshold for risk. I personally have found that Trenbolone stacked in a specific dose with Testosterone and timed properly can illicit terrific results on a re-comp while minimizing side effects. The following are some sample cycles using Trenbolone Acetate on a re-comp.

*This cycle is for newer users of Trenbolone Acetate*

Week 1-8 500mg Testosterone C or E
Week 9-12 750mg Testosterone / 350mg Tren Ace
Week 13 350mg Tren Ace

Tren Ace (100mg eod) is added at week 9 just about the time gains begin to diminish in a standard cycle. This timing is critical to “push” gains so do not alter the timing. The Tren Ace is ran for a short but effective 5 weeks. This will give a first time user some experience with the compound to assess side effects. Running the Tren the 13th week will keep gains rolling while the Testosterone E or C ester is clearing. Testosterone Propionate may be run throughout as well.

*This cycle is for experienced users going into a 16 week prep*

Week 1-6 500mg Test E
Week 7 750mg TE
Week 8 1 gram TE
Week 9 1 gram TE / 350mg Tren Ace
Week 10 1,250mg TE / 350mg Tren Ace
Week 11 1,250mg TE / 350mg Tren Ace
Week 12 1,500mg TE / 350mg Tren Ace
Week 13 525mg Tren Ace / 525mg Test Prop
Week 14 525mg Tren Ace / 525mg Test Prop / 100mg Winstrol tabs daily
Week 15 525mg Tren Ace / 100mg Winstrol tabs daily
Week 16 100mg Winstrol tabs daily

Tren Ace (100mg eod) is added at week 9 just about the time gains begin to diminish in a standard cycle. This timing is critical to “push” gains so do not alter the timing. Notice the Tren and Test Prop extend 2 weeks past the higher dose of Testosterone. This is purposeful to keep gains rolling while the higher dose T Enanthate is clearing. Basically gains should continue through week 14 with this setup.

Ancillaries and Post Cycle Therapy

Cabergoline will lower prolactin and using an aromatase inhibitor alongside it will control E2 from the Testosterone during the cycle. I personally prefer Pramipexole over Cabergoline since Pramipexole has the ability to raise GH and still works well to lower prolactin.

I would run HCG at least the last 3-4 weeks on cycle and while the meds are clearing. Clomid is a great recovery drug at 50-100mg daily for 4-6 weeks for PCT. Some guys need an AI after the Clomid but only labs can confirm this. If the individual is on hormone replacement therapy that therapy may be resumed immediately post cycle rather than using the above PCT.

Females and Trenbolone

Trenbolone is virilizing in women so extreme caution must be used when administering Trenbolone to females. Virilization in a woman can manifest as clitoral enlargement, increased muscle strength, acne, hirsutism, frontal hair thinning, deepening of the voice, and menstrual disruption. Depending on the female’s threshold for risk, 30mg of Trenbolone Acetate weekly is where I would advise a lady to start. (10mg mon, wed, fri.) More adventuresome females may take 90mg Tren Ace weekly but I would not advise that on a first run. I recommend an insulin syringe to get very accurate dosing and lower the risk of scar tissue.

Trenbolone for Androgen Replacement in Males

In January 2011 Trenbolone Enanthate was studied as a possible alternative for Testosterone replacement therapy in the hopes that Trenbolone would not increase prostrate mass or cause adverse hemoglobin elevations and that it would prevent bone and muscle loss. The following is a direct quote from the abstract.

“In summary, low-dose administration of the non-5a-reducible androgen TREN maintains prostate mass and hemoglobin concentrations near the level of shams while producing potent myotrophic actions in skeletal muscle and partial protection against orchiectomy-induced bone loss and visceral fat accumulation. Our findings indicate that TREN has advantages over supraphysiological testosterone and supports the need for future preclinical studies examining the viability of TREN as an option for androgen replacement therapy.”

Trenbolone Acetate is a steroid I have had a love hate relationship with. I love Tren’s powerful positive effects but hate the equally powerful side effects. Over the years I have experimented with various methods of using Trenbolone to its full advantage but at the same time minimizing the side effects. The side effects that users report range from increased aggression, insomnia, profuse sweating, “Tren cough” and reduced libido as well as a host of other sides that are common with androgen’s.

Trenbolone is quite powerful especially when used in certain ways. In fact, Trenbolone is 3-5 times more anabolic and androgenic than Testosterone. Trenbolone binds to androgen receptors (ARs) with approximately three times the affinity of testosterone and has been shown to augment skeletal muscle mass and bone growth and reduce adiposity! Tren is one potent weapon in the bodybuilder’s arsenal. Therefore, trying to figure out a way to maximize Trenbolones amazing potential while minimizing its side effects has been a pursuit of mine. Obviously, reducing the dosage is a way to reduce side effects since many times side effects are dose dependent. Some users report that small, every day injections reduce side effects and this can easily be done with an insulin syringe in a lean muscle group. Stacking with complimentary steroids such as Testosterone maximizes Trenbolones potential and also reduces side effects such as loss of libido. I’m convinced there’s almost no other traditional injectable stack that’s as potent and versatile as Testosterone and Trenbolone. It’s a simple stack with enormous potential to harden muscle, promote fat loss and add raw strength. Since Trenbolone is so anabolic it’s a great muscle builder as well. I prefer dosing Testosterone at least two times higher than the Trenbolone dose however when entering a contest prep I prefer the opposite. I recommend either a replacement dose of Testosterone with Tren or no Testosterone at all in the final weeks of prep to illicit a dry shredded look. First time users of Trenbolone may start as low as 200mg Tren weekly to experience its powerful effects. More adventuresome users may double that dosage to 400mg Tren weekly.

References:

1. Tissue selectivity and potential clinical applications of trenbolone (17beta-hydroxyestra-4,9,11-trien-3-one): A potent anabolic steroid with reduced androgenic and estrogenic activity.

2. 17{beta}-Hydroxyestra-4,9,11-trien-3-one (trenbolone) exhibits tissue selective anabolic activity: effects on muscle, bone, adiposity, hemoglobin, and prostate.

3. Effect of trenbolone acetate on protein synthesis and degradation rates in fused bovine satellite cell cultures.

About the Author:

John Connor is a researcher in the field of performance enhancing drugs and nutrition related to the bodybuilding lifestyle. Connor writes frequently about the real life application of these compounds in an advisory and educational role. Connor is also an advocate of the decriminalization of male hormone use in adults. John Connor does not advocate readers engage in any illegal activity; always consult a medical doctor before using any medication.

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Bulking Up

For most people, the way they set up their diet consists of constantly going from bulking up to cutting, back to bulking and then back to cutting. Some will time their cutting and bulking cycles with the seasons; like having your cutting cycle during the summer so you are nice and shredded when you’re at the beach, and then bulking during the winter when everybody is covered up in clothes anyways. But no matter when you do it, or how you do it, bulking up can be a real pain. Lots of people end their bulking cycle with a lot of fat added to their physique, but very little added muscle mass. To help prevent this the next time you are bulking, we have put together a list of “must do’s” that you should be doing the next time you are bulking. For information on cutting, see our how to cut without losing muscle article.

As you probably know by now, your bulking and cutting diets should be based around your maintenance, or the number of calories your body uses a day. Any number higher than maintenance and you will gain mass (either fat or muscle depending on your diet and level of physical activity), and any number lower will cause you to lose mass, again, either fat or muscle. Bulking up can be boiled down to one little phrase: calories in > calories out. So it would seem that the only option here would be to eat well above your maintenance to ensure that you grow; but this actually isn’t always the case. Of course, you do have to eat over your maintenance level to grow, suggesting otherwise would violate the most basic laws of thermodynamics. But, for instance, if you severely limited your daily activates then you could, theoretically, lower you maintenance. No, we aren’t suggesting that you sleep all day except for eating and hitting the gym, but there are little things you can do to make sure you don’t burn too many calories. For example taking the escalator at a mall, rather than the steps, or when going to the grocery store or something similar, parking as close to the store as possible, will make sure you don’t burn off calories walking to and from the store. It may sound like a lifestyle for the lazy, but these little things can add up and significantly lower your maintenance level, enabling you to eat above maintenance much easier than before. All this, of course, will help you bulk up.

If you have ever been through a fairly hardcore bulking cycle, you know just how much time is spent preparing meals every day. Whether its chicken breast or a nice steak, preparing meals can be a real pain and it is something that no one enjoys. An easy way to get around this would be to make huge quantities of food you like to eat when bulking up at the beginning of each week. Just throw it in the fridge when you’re done, and take out however much you want to eat throughout the week. This works great for foods like chicken and rice, because it can stay fresh for a while, and whenever you are hungry just scoop yourself out a bowl and you are good to go.

Read our article on how to bulk to learn more about bulking up and the strict diet that comes with it.

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