AcuraZine - Acura Enthusiast Community - So...f*ck you, supplements! (What happens beyond the hype)

Ok, here's the breakdown of my approach. Now, I must be honest with everyone here and detail that the image depicts me at a mass caloric deficit, running 8% BF. I'm currently maintaining at 12%, which still puts me in a nice, shapely manner that looks nothing of my former. So let's start out with the workout.

WORKOUT
ANY WORKOUT ROUTINE WILL DO. There is no magic bullet, so long as you're ACTUALLY working out, you'll see results...if your diet is in check. But I cannot stress enough, you should be huffing, burning, searing at the end of the set. THAT'S resistance training. So here's a typical routine.

The biggest difference in this approach is FORM, FORM, FORM, FORM. I can throw up 120lb. dumbells amd rep away on chest, but I no longer employ such a strategy. As of this point in time, it's ALL ABOUT FORM. Think about it. When you do biceps, do you do JUST biceps? Can you stand and rep in a position where the shoulders are not employed at all? Can you do a lateral raise and not move ANYTHING other than the medial delts? Can you do flyes and hold tension throughout the entire set?

I'm going to guess you CAN'T. But probably because you haven't thought of it that way. All I am saying is this...if you're doing resistance training, drop the weight, and focus on three things ONLY. ISOLATION, HOLD THE REP, and FAILURE. Think...THINK about the lift. Employ only the muscle used. When you've reached contraction, hold it, let it burn like hell, then control the negative, AND DON'T GO TO A STOP POSITION - retain the tension, and bang it out until you lose form. Rest 120s and do it again.

EXAMPLE: I CANNOT perform my lateral raises on Wednesday with anything above 15lbs...and neither could you, using the same form. I'm not trying to be 'holier than thou', but I'm simply stressing, that...well, using proper form is really, really hard, and once you start doing it, you're going to realize that high weights do not beget big gains - proper form and nutrition do.

MONDAY - CHEST, BACK
Deadlift superset w/ Flyes, tripleset in to stationary bike for 30s. Rest 60s. x 3
T-Bar rows superset w/ Incline in to stationary bike for 30s. Rest 60s. x 3
Hyper extensions superset w/ lower pec cable X-Over in to stationary bike for 30s. Rest 60s. x 3
Trap shrugs superset w/ Arnold press in to stationary bike for 30s. Rest 60s. x 3

WEDNESDAY - DELTS, TRIS
Barbell rows superset w/ cambered bar pull down, tripleset in to stationary bike for 30s. Rest 60s. x 3
Seated lateral raises superset w/ kickbacks in to stationary bike for 30s. Rest 60s. x 3
Reverse incline DB flyes superset w/ DB extension in to stationary bike for 30s. Rest 60s. x 3
Cable pulls superset w/ incline skull crushers in to stationary bike for 30s. Rest 60s. x 3

WEDNESDAY - DELTS, TRIS
Barbell rows superset w/ cambered bar pull down, tripleset in to stationary bike for 30s. Rest 60s. x 3
Seated lateral raises superset w/ kickbacks in to stationary bike for 30s. Rest 60s. x 3
Reverse incline DB flyes superset w/ DB extension in to stationary bike for 30s. Rest 60s. x 3
Cable pulls superset w/ incline skull crushers in to stationary bike for 30s. Rest 60s. x 3

DIET / SUPPLEMENTATION

DETERMINATION of CALORIC NEEDS
I’m not blessed with a fast metabolism. My metabolism is dog shit slow, so this is a very important factor to get right. In order to make sure my body was properly fed, I spent a few weeks monitoring my blood sugar levels to see what worked best. This is what I am doing and is catered to a specific demand for my lifestyle and body type, so this will need to be tinkered accordingly.
STEP 1 – Determine Your Basal Metabolic Rate
This is what your body demands solely to maintain your current level of mass. You can look up the scientific backing on Wikipedia. It’s a reasonable equation until the coefficients are applied, IMHO. CLICK HERE FOR THE LINK.

STEP 2 – FACTOR YOUR ACTIVITY LEVEL
This is where it gets good, and I have found this model to be very accurate. The Harris Benedict formula applies a coefficicent based upon your level of activity, so I am using a coefficient of 1.375 since I perform heavy resistance training 3 to 5 days a week, which is more anaerobic than aerobic.

Now, if I’m cutting – the math gets really fucking crazy from here on out. But that’s a different email as a whole, and a process known as carb cycling to regularly confuse the body in to lyposis for purpose of oxygenating adipose tissue foremost.

I have found that in order to maintain a low blood sugar throughout the day, 6 meals is the way to go. Large meal = insulin spike, storage, adipsose tissue growth, blah, blah. “BUT, IT’S A MYTH!” Sure, you’ll find arguments on both sides of the coin. But I KNOW I get hungry 6 times a day. I KNOW it maintains my blood sugar better. I KNOW I stay leaner. Use whatever denomination here you see fit – but I eat when I’m hungry, and my system is clockwork now. But here’s the rub: I lift heavy. Frequently. I’m not trying to pat myself on the back here. All I’m simply noting is that your Meals per Day should be an intelligent choice based upon your needs as an individual – if you’re very active and working out in any capacity, there’s benefit to less meals. I suggest the following reading: Munsters MJ, Saris WH. Effects of meal frequency on metabolic profiles and substrate partitioning in lean healthy males. PLoS One. 2012;7(6):e38632. And if that’s not enough, there’s this, Solomon TP, Chambers ES, Jeukendrup AE, Toogood AA, Blannin AK. The effect of feeding frequency on insulin and ghrelin responses in human subjects. Br J Nutr. 2008 Oct;100(4):810-9. And I can fill several pages supporting that for my lifestyle, yes, 6 meals will do.
Your meal frequency should be catered to your own lifestlye, period. (I think I’ve said that enough). BOTTOM LINE: The enemy is EXCESS CALORIES!

(BMR)(HB Coefficient) / (MEALS per DAY) = CALORIES per MEAL. We can use my method for an example. That makes for 438 calories / meal.

So how do the macros break down? It’s really up to you, but here’s what I do:
191lbs bodyweight = 191g protein

191g protein / 6 meals = 32g or so protein per meal

So, now we need to consider the total MASS of the protein source, and I eat chicken breast nearly non-stop, so we’ll use this as a base UOM, and holds true for most white meats. Again, I am not using red meat as I don’t consider red meat a food option due to cholesterol content.

32g of protein = 114g of chicken breast
(32g protein)(4 calories / g protein) = 128 calories

Now, let’s take in to consideration vegetable choices, which I almost always consume in the raw with rare exception (i.e. asparagus). You have your option of starchy and non-starchy, which I typically maintain at an 80:20 split, and general rule of thumb for thermodynamic breakdown is 0.2 cal/ g for fibrous and 0.6cal/g for starchy. Double up.

(228g fresh vegetables, preferably in the raw)((0.2cal/g(0.8) +(0.6cal/g)(0.2)) = 64 calories

438 calories - (128 calories + 64 calories) = 246 calories

Now, I like to keep my fat low, so I stick to maybe about 15g of fat per meal, and at 9cal/g, we’re at 135 calories.
246 calories – 135 calories = 111 calories that I theoretically NEED to MAINTAIN weight. But here’s the deal – with that many vegetables, that’s actually MORE than enough volume to properly engage the stomach’s stretch receptors and summarily fill the tank for the next 3 hours.
As you saw in my FB post, I do my cooking Saturday night. I cook the same meal, in equal portions, for 5 days at 4 containers per day of the same thing. That’s 20 equally distributed Tupperware containers ready for a busy working day, and I’ll add a 6th day if I know it will be a demanding Saturday. “But you’re always at a deficit?” Yes, that’s the point. You’re not going to be starving, not at all. Half a pound of vegetables with every meal is quite a volume of food, and you WILL be full with NO EXCESS PROVIDED. I add black rice to my post workout meal only.

“Isn’t the Paleo?” Nah, I’m not sold on Paleo as most people consider it OK to add steak, beef, sausage, and other non-carb, high cholesterol sources to their diet. I’m not convinced the whole Paleo thing isn’t a few strokes short of a cardiologist’s wet dream as American clogs their arterial lines with fatty animal protein as I see very few people really doing it “clean”.
So that’s the diet. TONS of vegetables, lean white protein, and minimal carbs, taken only when an insulin spike it needed PWO.

CHEAT DAYS
Yep, I cheat. I’ll spend a meal on a binge, or get tanked one night, but that means one thing the next day – intermittent fasting for 36 hours or so. Why? I still like beer on Saturday nights while I’m cooking. Spending hours in the kitchen when everyone is asleep is pretty damn boring, and alcohol livens things up a bit. I like to fire up my iPod, crack some cold ones, and get to grilling/chopping. Using this convention, it has had nothing short of a POSITIVE effect on my BF levels, so I’m sticking with it. I’ve read countless articles on the matter, this is the best and most comprehensive overview short of reading an entire book: http://www.romanfitnesssystems.com/b...t-fasting-201/

Just a heads up, hours 18 – 26 are hell. Always, no matter the frequency.
DETOX
Since we’re now consuming lot’s of raw and proper fresh food, with NO pre-packaged food or red meat, it’s still a good idea to purge of toxins in a safe manner. We’ll maintain through supplementation. So let’s talk detox. In my obsessive readings of Chernobly, I read that the liquidators were supplied with something known as French Green Clay to protect the thyroid during the incident and has since grown to show efficacy in stripping other opllutants from the system without causing any major bacterial disruption caused by, say, Dr.Natura or any other such similar programs. Dr.Janet Hull has a good review here: http://www.janethull.com/newsletter/..._radiation.php
As well as other links to provide an overview of the program. I could write more, but their words serve a far better reference. Every few months, I will consume 1tbsp, twice a day, for one week. I don’t know if this is really doing anything, as I feel no different before/after…but perhaps its because I am maintainin already good health. Nonetheless, the science seems sound, and is good peace of mind insofaras I am concerned.

GUT HEALTH
We are reading more, and more…and more about how seemingly all ails originate in the gut, and to this end I am taking two particular approaches on but health. My morning cocktail is not coffee, no, but 1tbsp Apple Cider Vinegar and 2 raw, chewed garlic cloves upon awakening. We’ll get in to the garlic later, but gut health is all about FERMENTED FOODS. Kefir, ACV, cottage cheese, and the like should all be incorporated to ensure we balance out the good bacteria and allow it to flourish. To this end, Apple Cider Vinegar is a mainstay. My man Hippocrates discovered the stuff. Again here’s a link, but Google is your friend and and help find many more things on the matter. My evening meal is also 1 cup of cottage cheese (salt free) and helps to further facilitate a proper bacteria balance in the gut. Don’t even look at any brand other than Bragg,

http://bragg.com/products/acvFAQ.html

SUPPLEMENT NATUALLY
After watching Bigger, Stronger, Faster, I swore off supplements as a whole. No powders, pills, NOTHING. In short, its all a snake oil since that more often than not is rooted in a minor scientific survey and exploited to no end.

EXAMPLE: Acetyl-L-Carnitne is sold as pills for weight loss. FACT: It was only shown to have efficacy if INJECTED intramuscularly with insulin…but, hey, why bother with that little fact?

EXAMPLE 2: Green coffee bean extract is sold as pills for weight loss. FACT: It was only shown to work in a SINGLE study…with OBESE patients…whom CONCURRENTLY changed their DIET, and EXERCISE habits (but was not tracked!!!)…and best of all…FUNDED BY A GREEN COFFEE BEAN MANUFACTURER!

I could go on and on. But main thing is this: I want to supplements for antioxidant value and longevity.
To this end, I am employing supplements rooted in Ayurvedic medicine, as from both my observation and discovery in scientific text, they readily employ herbal remedies over what big pharma has o offer and with great success.

SUPPLEMENT #1: Cayenne Pepper
This is it. The king of all supplements. Anything I could tell you here would readily be superseded by the link I am providing, so I encourage you do your own reading on the linked website and notice – all of the claims are backed up with medical study references…in India and places OTHER than the US…because heaven forbid a plant provides us with a cure. If this link does not convince you, then skip the entire supplement suggestion as a whole.

CLICK HERE FOR THE WEBSITE.

SUPPLEMENT #2: Turmeric
This is a long established supplement used across the globe everywhere except for…the US. Again, this hosts a litany of benefits, HOWEVER, it’s not even fully known if these are the only benefits! It is the only known supplement capable of penetrating the blood brain barrier and works SYNGERGISTICALLY with cayenne…so taken together, the efficacy is amplified.

Here is one link, and further investigation can lead you to the scientific study showing turmeric OUTPERFORMS big pharma. http://www.drweil.com/drw/u/ART03001...-Turmeric.html
This is the breakdown and has a massive link to the actual studies proving how powerful this herb is: http://www.mskcc.org/cancer-care/herb/turmeric

SUPPLEMENT #3: Ceylon Cinnamon
Did you know the cassia cinnamon, the most common, tabletop cinnamon is liver toxic? Well, it is, so make sure that even if you’re not supplementing, your family converts to the safer form, Ceylon, which is not as sweet but far more aromatic and deeper in taste. This is due to courmarin, I lost my links for cinnamon, but Google can make the case.

SUPPLEMENT #4: Raw Garlic
Again, to the end of proper gut health and overall well being. It works well for arterial flexibility, blood pressure, antioxidatant, and helps proper gut bacertia to flourish. Make note, though, ONLY THE RAW FORM IS WORTH YOUR WHILE. If you’re not taking raw garlic, you will simply not be releasing and absorbing the health benefits. I take 6 to 8 cloves daily…and I only ‘stink’ when I sweat heavily. I’m a married carrier man with a child – if I’m going to occasionally smell, mote it be.

Here is a good link, with medical study link provided on the site: http://healthyeating.sfgate.com/heal...aily-3577.html

SUPPLEMENT #5: Black Rice
Not really a supplement, but the only carb source I use as of late. I occasionally indulge in other forms on a cheat day, but no other carb exists in my diet otherwise. Keep in mind studies are emerging, but the current evidence is strong.

http://www.rsc.org/chemistryworld/20...long-life-rice
http://www.ncbi.nlm.nih.gov/pubmed/22930061

CONCLUSION
So that’s it in a nutshell, so to speak. Again, there’s a billion different approaches one could take, but this is my all-encompassing approach on my long term health goals. I have been following this specific protocol for nearly all of 2013 and feel better at 32 than I did at 21. My weight indicates I’m doing the right thing, as does my energy, mood, and test values. All of the decisions made for this approach have scientific backing, although counterarguments will ALWAYS exists in the opposite direction.

To this end, I leave this open to debate and criticism, and will happy field any questions you may have.