Thursday, 8 December 2011

gaspari - superpump250


fruit punch is tangy and tastes great. gets you in the back of the jaw like those dinasour eggs.
like dark rage, makes me need a dump.
similar sinking feeling.
can feel blood pumping through brain.
taken 30-40 mins before workout.
body still stiff from back and chest workout 2 days previous.
body feels hotter than usual.
1 hour shoulders and arms workout using 10kg dumbells, followed by situps.

apparently it's the best pre-workout supplement in the industry.

didn't feel that much different than without.
arms got tired just like usual.


Do these things lose their affect after they pass their sell by date? I found a packet of this in the cupboard and drank it before an RPT set of squats this morning. Again, didn't feel much different than without.

Came across an interesting article debunking Nitric Oxide supplements. Apparently Arginine or any crazy form of Arginine does NOT increase nitric oxide in the body. Also they put a lot of stimulants in NO products to make you feel wired. The creatine they use is usually the cheaper and useless "creatinine". The sugar and stimulants in the product give you more energy and focus making the suer think they are getting a good deal. In fact you're better off with a can of red bull and some maltodextrose.

#1 Use creatine monohydrate (CREAPURE is the only brand that does not contain large amounts of creatinine instead of creatine monohydrate).
#2 Take high GI carbs pre workout.
#3 Increase your testosterone levels with a course our "Unleashed" or "LJ100".
#4. Find a supplement containing "Glycine Propion yl-L-Carnitine (GPLC)" that is actually PROVEN to increase Nitric Oxide.

Wednesday, 7 December 2011

BMR Recalculation

I've been following Martin Berkhan's Leangains protocol for the past year and it's reduced my bodyfat considerably since Jan until now, a lot of that is also due to switching to Paleo. I counted calories to get and idea in the beginning, and now I guess at 2640 (BMR + 20%) on training days and 1760 (BMR - 20%) on rest days. That was using a BMR value of 2200 calories. My bodyfat ranges between 11% and 12% depending on how much beer I drink during the week. Last week I had a friend staying from Denmark and went out on the beers 3 times and BF rose to 12.6%. No drinking this so next time I check BF should be back down under 12.

Just saw this website today with a BMR calculation showing a much lower result. He recommends eating a lot more carbs that I usually eat and less calories overall. It's also interesting what he says about fat on training days. I know it's best to eat carbs post workout to restore muscle glycogen and to spike insulin to shuttle protein to the muscle cells, and less carbs on rest days, but I never gave that much concern to the amount of fat I was eating.

Calculating Leangains Macros based on

Metric BMR Formula
Women: BMR = 655+ ( 9.6 x weight in kilos )+( 1.8 x height in cm ) – ( 4.7 x age in years )
Men: BMR = 66+ ( 13.7 x weight in kilos ) + ( 5 x height in cm ) – ( 6.8 x age in years )
Kie: 66 + (13.7 x 76) + (5 x 178) - (6.8 x 35) = 66 + 1041.2 + 890 - 238 = 1759.2 calories

Adjust for Activity
Guides to BMR usually recommend that you use an ‘activity multiplier’ (x1.2~x1.9) depending on your lifestyle/training.
( I won't bother adjusting because I work at a desk and only exercise 3 times a week )


Choose to ‘Cut’, ‘Slow-Bulk’ or gradual ‘Body-Recomposition’
The calories and thus macros you choose will depend on your goals.

Body-Recomposition: Martin himself refers to a +20%kCal and -20%kCal rule for T-Days and R-Days respectively.
Cut: Your numbers might look something like 2200kCal and 1300kCal. (+10%/-35%kCal)
Slow bulk: Your numbers might look something like 1800kCal and 2800kCal. (+40%/-10%kCal)

Based on the above recommendations, following the 'Cut' guide, I would be eating 1935 calories on training days and 1143 calories on rest days. That seems like hardly any calories at all man, I reckon if I followed that I might lose weight and strength.

I have an "Over-training and Cortisol" experiment that I'm doing first during December, then I'll think about trying this in January.

Main goal is to get stronger, after that start playing with leaning out techniques.

Tuesday, 6 December 2011

Dymatize Xpand Nitric Oxide Reactor

Tried this before a Bench Press workout this week. Think I'm immune to it, it was gritty, flavour was nice, made me go for a poo, but I didn't get close to my 1RM bench. Pointless supplement.

Why do all these Nitric Oxide ones make me need a poo!!!?