![]() ![]() ![]() From Geek to Freak: How I Gained 3. The lasses should read it, too, as the same principles can be applied to bodyfat loss. I weighed 1. 52 lbs. Upon returning to the US, I performed an exhaustive analysis of muscular hypertrophy (growth) research and exercise protocols, ignoring what was popular to examine the hard science. Peggy Plato at the Human Performance Laboratory at the San Jose State University, and I had blood tests taken on September 3. October 2. 0. Though this ridiculous experiment might seem unhealthy, I also dropped my total cholesterol count from 2. No joke. Here are a few comparative shots. Oh, and I forgot to mention, all of this was done with two 3. HOURS of gym time: How did I do it? First, some select stats on the 4- week change (9/2.
Bodyfat %- 1. 6. 7. Suit Size- 4. 0 short to 4. Brooks Brothers at Santana Row in San Jose by a professional tailor)Neck- 1. Follow Arthur Jones’ general recommendations for one- set- to- failure from the little- known Colorado Experiment, but with lower frequency (maximum of twice per week) and with at least 3 minutes between exercises. Perform every repetition with a 5/5 cadence (5 seconds up, 5 seconds down) to eliminate momentum and ensure constant load. ![]() Focus on no more than 4- 7 multi- joint exercises (leg press, trap bar deadlift, overhead press, Yates bent row, dips, incline machine benchpress, etc.) and exercise your entire body each workout to elicit a maximal hormonal (testosterone, growth hormone + IGF- 1) response. Eat enormous quantities of protein (much like my current fat- loss diet) with low- glycemic index carbohydrates like quinoa, but drop calories by 5. Exercise less frequently as you increase strength and size, as your recovery abilities can only increase 2. ![]() Record every workout in detail, including date, time of day, order of exercises, reps, and weight. Remember that this is an experiment, and you need to control the variables to accurately assess progress and make adjustments. For the ladies not interested in becoming the Hulk, if you follow a “slow- carb” diet and reduce rest periods to 3. Once again, questioning assumptions leads to the conclusion: less is more. Detox from TV twice a week and put in your 4 hours a month!###If you enjoyed this post, check out my latest book, The 4- Hour Body, #1 New York Times and #1 Amazon bestseller. You will learn: How to lose 2. You can also pick up the Expanded and Updated 4- Hour Workweek, which includes more than 5. Related and Recommended Posts: Tim Ferriss interviewed by Derek Sivers. Tim Ferriss articles on Huffington Post. Tim Ferriss interview – common questions on lifestyle design and productivity. Posted on: April 2. Please check out Tools of Titans, my new book, which shares the tactics, routines, and habits of billionaires, icons, and world- class performers. It was distilled from more than 1. The tips and tricks in Tools of Titans changed my life, and I hope the same for you. Click here for sample chapters, full details, and a Foreword from Arnold Schwarzenegger! Anabolic steroid - Wikipedia. This article is about androgens as medications. For androgens as natural hormones, see Androgen. Anabolic steroids, also known more properly as anabolic- androgenic steroids (AAS). They are anabolic and increase protein within cells, especially in skeletal muscles. AAS also have varying degrees of androgenic and virilizing effects, including induction of the development and maintenance of masculinesecondary sexual characteristics such as the growth of the vocal cords and body hair. The word anabolic, referring to anabolism, comes from the Greek . 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. The Bulletproof Diet Roadmap is a great way to start making yourself more Bulletproof, melt the fat away, help you focus, and stay energized - all day. Their use is referred to as doping and banned by most major sporting bodies. For many years, AAS have been by far the most detected doping substances in IOC- accredited laboratories. Testosterone is now nearly the only androgen used for this purpose and has been shown to increase height, weight, and fat- free mass in boys with delayed puberty. These sports include bodybuilding, weightlifting, shot put and other track and field, cycling, baseball, wrestling, mixed martial arts, boxing, football, and cricket. Such use is prohibited by the rules of the governing bodies of most sports. ![]() ![]() Before and after weight loss pictures. Hello Angela-I have never been hooked on a blog before!! You are a true inspiration. I thought the number one spot women would ask to tone would be their butt and/or thighs. Turns out women want to learn how to tone up their. Learn how to burn fat and build muscle naturally, backed up by science. The one-stop resource for nutrition and exercise information. ![]() AAS use occurs among adolescents, especially by those participating in competitive sports. It has been suggested that the prevalence of use among high- school students in the U. S. Oral administration is the most convenient. Testosterone administered by mouth is rapidly absorbed, but it is largely converted to inactive metabolites, and only about 1/6 is available in active form. In order to be sufficiently active when given by mouth, testosterone derivatives are alkylated at the 1. This modification reduces the liver's ability to break down these compounds before they reach the systemic circulation. Testosterone can be administered parenterally, but it has more irregular prolonged absorption time and greater activity in muscle in enanthate, undecanoate, or cypionateester form. These derivatives are hydrolyzed to release free testosterone at the site of injection; absorption rate (and thus injection schedule) varies among different esters, but medical injections are normally done anywhere between semi- weekly to once every 1. A more frequent schedule may be desirable in order to maintain a more constant level of hormone in the system. In addition, because estered testosterone is dissolved in oil, intravenous injection has the potential to cause a dangerous embolism (clot) in the bloodstream. Transdermal patches (adhesive patches placed on the skin) may also be used to deliver a steady dose through the skin and into the bloodstream. Testosterone- containing creams and gels that are applied daily to the skin are also available, but absorption is inefficient (roughly 1. Individuals who are especially physically active and/or bathe often may not be good candidates, since the medication can be washed off and may take up to six hours to be fully absorbed. There is also the risk that an intimate partner or child may come in contact with the application site and inadvertently dose himself or herself; children and women are highly sensitive to testosterone and can suffer unintended masculinization and health effects, even from small doses. Injection is the most common method used by individuals administering AAS for non- medical purposes. Studies indicate that the anabolic properties of AAS are relatively similar despite the differences in pharmacokinetic principles such as first- pass metabolism. However, the orally available forms of AAS may cause liver damage in high doses. AAS were ranked 1. Long- term steroid abusers may develop symptoms of dependence and withdrawal on discontinuation of AAS. Recreational AAS use appears to be associated with a range of potentially prolonged psychiatric effects, including dependence syndromes, mood disorders, and progression to other forms of substance abuse, but the prevalence and severity of these various effects remains poorly understood. As a result, AAS users may get misdiagnosed by a psychiatrist not told about their habit. Case reports describe both hypomania and mania, along with irritability, elation, recklessness, racing thoughts and feelings of power and invincibility that did not meet the criteria for mania/hypomania. Compared with individuals that did not use steroids, young adult males that used AAS reported greater involvement in violent behaviors even after controlling for the effects of key demographic variables, previous violent behavior, and polydrug use. The drug response was highly variable. However: 8. 4% of subjects exhibited minimal psychiatric effects, 1. The mechanism of these variable reactions could not be explained by demographic, psychological, laboratory, or physiological measures. There have been anecdotal reports of depression and suicide in teenage steroid users. A 1. 99. 2 review found that AAS may both relieve and cause depression, and that cessation or diminished use of AAS may also result in depression, but called for additional studies due to disparate data. Most of these side- effects are dose- dependent, the most common being elevated blood pressure, especially in those with pre- existing hypertension. For example, AAS may prematurely stop the lengthening of bones (premature epiphyseal fusion through increased levels of estrogen metabolites), resulting in stunted growth. Other effects include, but are not limited to, accelerated bone maturation, increased frequency and duration of erections, and premature sexual development. AAS use in adolescence is also correlated with poorer attitudes related to health. Development of breast tissue in males, a condition called gynecomastia (which is usually caused by high levels of circulating estradiol), may arise because of increased conversion of testosterone to estradiol by the enzyme aromatase. This side- effect is temporary; the size of the testicles usually returns to normal within a few weeks of discontinuing AAS use as normal production of sperm resumes. Alteration of fertility and ovarian cysts can also occur in females. The kidney damage in the bodybuilders has similarities to that seen in morbidly obese patients, but appears to be even more severe. Water- soluble peptide hormones cannot penetrate the fatty cell membrane and only indirectly affect the nucleus of target cells through their interaction with the cell. However, as fat- soluble hormones, AAS are membrane- permeable and influence the nucleus of cells by direct action. The pharmacodynamic action of AAS begin when the exogenous hormone penetrates the membrane of the target cell and binds to an androgen receptor (AR) located in the cytoplasm of that cell. From there, the compound hormone- receptor diffuses into the nucleus, where it either alters the expression of genes. It has been hypothesized that this reduction in muscle breakdown may occur through AAS inhibiting the action of other steroid hormones called glucocorticoids that promote the breakdown of muscles. Through a number of mechanisms AAS stimulate the formation of muscle cells and hence cause an increase in the size of skeletal muscles, leading to increased strength. Depending on the length of use, the side effects of the steroid can be irreversible. Processes affected include pubertal growth, sebaceous gland oil production, and sexuality (especially in fetal development). Some examples of virilizing effects are growth of the clitoris in females and the penis in male children (the adult penis size does not change due to steroids. Men may develop an enlargement of breast tissue, known as gynecomastia, testicular atrophy, and a reduced sperm count. Compounds with a high ratio of androgenic to an anabolic effects are the drug of choice in androgen- replacement therapy (e. Determination of androgenic: anabolic ratio is typically performed in animal studies, which has led to the marketing of some compounds claimed to have anabolic activity with weak androgenic effects. This disassociation is less marked in humans, where all AAS have significant androgenic effects. The VP weight is an indicator of the androgenic effect, while the LA weight is an indicator of the anabolic effect. Two or more batches of rats are castrated and given no treatment and respectively some AAS of interest. The LA/VP ratio for an AAS is calculated as the ratio of LA/VP weight gains produced by the treatment with that compound using castrated but untreated rats as baseline: (LAc,t. The LA/VP weight gain ratio from rat experiments is not unitary for testosterone (typically 0. Animal studies also found that fat mass was reduced, but most studies in humans failed to elucidate significant fat mass decrements. The effects on lean body mass have been shown to be dose- dependent. Both muscle hypertrophy and the formation of new muscle fibers have been observed. The hydration of lean mass remains unaffected by AAS use, although small increments of blood volume cannot be ruled out. After drug withdrawal, the effects fade away slowly, but may persist for more than 6. Overall, the exercise where the most significant improvements were observed is the bench press. AR agonists are antigonadotropic . By suppressing endogenous testosterone levels and effectively replacing AR signaling in the body with that of the exogenous AAS, the myotrophic- androgenic ratio would be expected to be further increased, and this hence may be yet an additional mechanism contributing to the differences in myotrophic- androgenic ratio. In addition, some AAS, such as nandrolone, are also potent progestogens, and activation of the progesterone receptor is antigonadotropic similarly to activation of the AR. Optimal Protein Intake for Bodybuilders. Protein. It’s every bodybuilder’s favorite macronutrient and for good reason. Protein is extremely essential, super satiating and amazingly anabolic. Strangely, very few people think it’s a bit too accidental that the optimal amount of protein your body can assimilate in a day is exactly 1g/lb. Of course, I know you read my articles for their scientific merit, so let’s look at the literature on the effects of daily protein intake to find out if 1g/lb really is the optimal amount of protein intake for maximum muscle gains. Studies on the optimal protein intake. All values in the bullet point list below are expressed as grams of protein per pound of body weight per day. All of these studies controlled for energy intake, either based on individual requirements or by setting energy intake to be equal in all experimental conditions, so that only the proportion of protein in the diet varied between groups. If the studies were based on unreliable methods such as nitrogen balance, a marker of lean body mass changes, I only included them if they controlled for sweating and dietary adaptation periods. Protein oxidation did increase in the high protein group, indicating a nutrient overload. The authors suggested that 0. Based on nitrogen balance data, the authors recommended 0. This recommendation often includes a double 9. As such, this is already overdoing it and consuming 1g/lb . The picture below summarizes the literature. As you can see, 1. But I train harder! If you still think you need more than 0. Well, Tarnopolsky et al. Resistance training causes both breakdown and synthesis to increase, normally with a favorable balance towards synthesis. As you progress in your training, the body becomes more efficient at stopping the breakdown of protein resulting from training. Since less protein now needs to be replenished, this increase in nitrogen retention means less protein is subsequently needed for optimal growth. Secondly, the more advanced you are, the less protein synthesis increases after training. As you become more muscular and you get closer to your genetic limit, less muscle is built after training. This is very intuitive. The slower you can build muscle, the less protein is needed for optimal growth. It wouldn’t make any sense if the body needed more protein to build less muscle, especially considering that the body becomes more efficient at metabolizing protein. But what about when cutting? A final objection that is often heard is that these values may be true during bulking or maintenance periods, but cutting requires more protein to maintain muscle mass. The researchers took a group of endurance trained subjects and had them consume either 0. They also added a thousand calories worth of training on top of their regular exercise. So these guys were literally running on a 1. Talk about a catabolic state. However, the protein intake of 0. Nitrogen balance, whole- body protein turnover and protein synthesis remained unchanged. A further review of the literature on the optimal protein intake in a deficit can be found in this article of the research on protein by Eric Helms. Also, the supposed difference in nitrogen sparing effects of carbs and fat are negligible (Mc. Cargar et al. 1. 98. Millward, 1. 98. 9). Neither actually spares protein though. Only protein spares protein. I think the protein sparing idea came from a wrong interpretation of the nitrogen balance literature showing more lean mass is lost in more severe caloric deficits. A simple explanation for that finding is that the more total mass you lose, the more lean mass you lose. No surprises there. As such, there is simply no empirically substantiated reason to think we need more than 0. If anything, you could reason the body should be able to use more protein during bulking periods, because more muscle is being built and a lot of other nutrients are ingested that may enable more protein to be used. The only people that may actually need more protein than 0. Androgen or growth hormone users definitely fall into this category, but I don’t exclude the possibility that some adolescents do too. If you reach peak testosterone production while still growing (in height), your unusually high levels of growth hormone and testosterone might increase your protein requirements. There’s no research to support it. Those rare individuals with amazing bodybuilding genetics could also qualify, but unless your father happens to be a silverback gorilla, you are most likely just like other humans in this regard. The 1g/lb Myth’s Origin. Why is it then that everybody says you need to consume 1g/lb? Aside from the facts that there don’t need to be any good reasons for why people believe in a myth, that myths tend to perpetuate themselves via conformism and tradition, and that the fitness industry is flooded with myths, here are some plausible grounds for the . Steroids enable you to assimilate far more protein than you’d normally could. There are so many studies showing protein is good for you, it’s hard not to think more of it is even better. There are actually several industry- sponsored studies showing absolutely miraculous benefits of consuming more protein (see for example the studies by Cribb). The excess will simply be used as energy. However, protein sources tend to be expensive compared to other energy sources and variety generally beats monotony with regards to your health, so satiety and food preferences are the only reasons I can think of why somebody would want to overconsume protein. Take Home Messages. This already includes a mark- up, since most research finds no more benefits after 0. Have a look at the Bayesian PT Course. Click here to see the scientific references. References. Effect of protein intake on strength, body composition and endocrine changes in strength/power athletes. Hoffman JR, Ratamess NA, Kang J, Falvo MJ, Faigenbaum AD. J Int Soc Sports Nutr. Dec 1. 3; 3: 1. 2- 8. Tarnopolsky, M. D., Chesley, A., Phillips, S., & Schwarcz, H. Evaluation of protein requirements for trained strength athletes. Journal of Applied Physiology, 7. Macronutrient content of a hypoenergy diet affects nitrogen retention and muscle function in weight lifters. Walberg JL, Leidy MK, Sturgill DJ, Hinkle DE, Ritchey SJ, Sebolt DR. Aug; 9(4): 2. 61- 6. Protein requirements and muscle mass/strength changes during intensive training in novice bodybuilders. Lemon PW, Tarnopolsky MA, Mac. Dougall JD, Atkinson SA. Aug; 7. 3(2): 7. 67- 7. Influence of protein intake and training status on nitrogen balance and lean body mass. Tarnopolsky MA, Mac. Dougall JD, Atkinson SA. Jan; 6. 4(1): 1. 87- 9. Dietary protein for athletes: From requirements to optimum adaptation. Phillips SM, Van Loon LJ. Suppl 1: S2. 9- 3. Protein and amino acid metabolism during and after exercise and the effects of nutrition. Hartman, J. R., & Phillips, S. Resistance training reduces whole- body protein turnover and improves net protein retention in untrained young males. Applied Physiology, Nutrition and Metabolism, 3. Moore, D. Resistance training reduces fasted- and fed- state leucine turnover and increases dietary nitrogen retention in previously untrained young men. Journal of Nutrition, 1. Effects of exercise on dietary protein requirements. Dec; 8(4): 4. 26- 4. Effects of high- calorie supplements on body composition and muscular strength following resistance training. Rozenek R, Ward P, Long S, Garhammer J. J Sports Med Phys Fitness. Sep; 4. 2(3): 3. 40- 7. Increased protein maintains nitrogen balance during exercise- induced energy deficit. Pikosky MA, Smith TJ, Grediagin A, Castaneda- Sceppa C, Byerley L, Glickman EL, Young AJ. Mar; 4. 0(3): 5. 05- 1. Dietary carbohydrate- to- fat ratio: influence on whole- body nitrogen retention, substrate utilization, and hormone response in healthy male subjects. Mc. Cargar LJ, Clandinin MT, Belcastro AN, Walker K. Jun; 4. 9(6): 1. 16. Macronutrient Intakes as Determinants of Dietary Protein and Amino Acid Adequacy. S- 1. 59. 6S. Related.
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