TheFugitive
Friday, December 30, 2011
Wednesday, December 28, 2011
Tuesday, December 27, 2011
Sunday, December 25, 2011
Protein
How much protein is needed daily? One gram per pound of body weight? How much can you absorb in one sitting? Lets find out...
Bodybuilders and athletes require more than sedentary people. Strength training athletes should consume 0.75-0.85 grams per pound of body weight to build and maintain lean mass, sedentary people can take in as little as 0.30 to 0.45 grams per pound of body weight and still find it beneficial. Excess protein is either excreted from the body or converted into fat, taking in to much protein at one sitting will not only burn a hole in your pocket it just might add on a few extra unwanted pounds, so be careful. Eating the correct amount of protein during each meal gives your body the best opportunity to use every gram. I shoot for 200g daily-equally distributed throughout the day.
Saturday, December 24, 2011
Thursday, December 22, 2011
Monday, December 19, 2011
Antioxidants
Lets talk Antioxidants. How important are they? Can they prevent cancer? Can they slow down the aging process? Can they prevent cold and flu symptoms? Can they aid in recovery due to strenuous exercise? Can they cause more harm then good?
Antioxidants and Free radicals
Antioxidants are intimately involved in the prevention of cellular damage -- the common pathway for cancer, aging, and a variety of diseases. The scientific community has begun to unveil some of the mysteries surrounding this topic, and the media has begun whetting our thirst for knowledge. Athletes have a keen interest because of health concerns and the prospect of enhanced performance and/or recovery from exercise. The purpose of this article is to serve as a beginners guide to what antioxidants are and to briefly review their role in exercise and general health. What follows is only the tip of the iceberg in this dynamic and interesting subject.It's the radicals, man
Free radicals are atoms or groups of atoms with an odd (unpaired) number of electrons and can be formed when oxygen interacts with certain molecules. Once formed these highly reactive radicals can start a chain reaction, like dominoes. Their chief danger comes from the damage they can do when they react with important cellular components such as DNA, or the cell membrane. Cells may function poorly or die if this occurs. To prevent free radical damage the body has a defense system of antioxidants.Antioxidants are molecules which can safely interact with free radicals and terminate the chain reaction before vital molecules are damaged. Although there are several enzyme systems within the body that scavenge free radicals, the principle micronutrient (vitamin) antioxidants are vitamin E, beta-carotene, and vitamin C. Additionally, selenium, a trace metal that is required for proper function of one of the body's antioxidant enzyme systems, is sometimes included in this category. The body cannot manufacture these micronutrients so they must be supplied in the diet.
Vitamin E : d-alpha tocopherol. A fat soluble vitamin present in nuts, seeds, vegetable and fish oils, whole grains (esp. wheat germ), fortified cereals, and apricots. Current recommended daily allowance (RDA) is 15 IU per day for men and 12 IU per day for women.
Vitamin C : Ascorbic acid is a water soluble vitamin present in citrus fruits and juices, green peppers, cabbage, spinach, broccoli, kale, cantaloupe, kiwi, and strawberries. The RDA is 60 mg per day. Intake above 2000 mg may be associated with adverse side effects in some individuals.
Beta-carotene is a precursor to vitamin A (retinol) and is present in liver, egg yolk, milk, butter, spinach, carrots, squash, broccoli, yams, tomato, cantaloupe, peaches, and grains. Because beta-carotene is converted to vitamin A by the body there is no set requirement. Instead the RDA is expressed as retinol equivalents (RE), to clarify the relationship. (NOTE: Vitamin A has no antioxidant properties and can be quite toxic when taken in excess.)
Preventing cancer and heart disease -- do antioxidants help?
Epidemiologic observations show lower cancer rates in people whose diets are rich in fruits and vegetables. This has lead to the theory that these diets contain substances, possibly antioxidants, which protect against the development of cancer. There is currently intense scientific investigation into this topic. Thus far, none of the large, well designed studies have shown that dietary supplementation with extra antioxidants reduces the risk of developing cancer. In fact one study demonstrated an increased risk of lung cancer in male smokers who took antioxidants vs. male smoker who did not supplement. Whether this effect was from the antioxidants is unknown but it does raise the issue that antioxidants may be harmful under certain conditions.Antioxidants are also thought to have a role in slowing the aging process and preventing heart disease and strokes, but the data is still inconclusive. Therefore from a public health perspective it is premature to make recommendations regarding antioxidant supplements and disease prevention. New data from ongoing studies will be available in the next few years and will shed more light on this constantly evolving area. Perhaps the best advice, which comes from several authorities in cancer prevention, is to eat 5 servings of fruit or vegetables per day.
Exercise and oxidative damage
Endurance exercise can increase oxygen utilization from 10 to 20 times over the resting state. This greatly increases the generation of free radicals, prompting concern about enhanced damage to muscles and other tissues. The question that arises is, how effectively can athletes defend against the increased free radicals resulting from exercise? Do athletes need to take extra antioxidants?Because it is not possible to directly measure free radicals in the body, scientists have approached this question by measuring the by-products that result from free radical reactions. If the generation of free radicals exceeds the antioxidant defenses then one would expect to see more of these by-products. These measurements have been performed in athletes under a variety of conditions.
Several interesting concepts have emerged from these types of experimental studies. Regular physical exercise enhances the antioxidant defense system and protects against exercise induced free radical damage. This is an important finding because it shows how smart the body is about adapting to the demands of exercise. These changes occur slowly over time and appear to parallel other adaptations to exercise.
On the other hand, intense exercise in untrained individuals overwhelms defenses resulting in increased free radical damage. Thus, the "weekend warrior" who is predominantly sedentary during the week but engages in vigorous bouts of exercise during the weekend may be doing more harm than good. To this end there are many factors which may determine whether exercise induced free radical damage occurs, including degree of conditioning of the athlete, intensity of exercise, and diet.
Can antioxidant supplements prevent exercise induced damage or enhance recovery from exercise?
Although it is well known that vitamin deficiencies can create difficulties in training and recovery, the role of antioxidant supplementation in a well nourished athlete is controversial. The experimental studies are often conflicting and conclusions are difficult to reach. Nevertheless, most of the data suggest that increased intake of vitamin E is protective against exercise induced oxidative damage. It is hypothesized that vitamin E is also involved in the recovery process following exercise. Currently, the amount of vitamin E needed to produce these effects is unknown. The diet may supply enough vitamin E in most athletes, but some may require supplementation. There is no firm data to support the use of increased amounts of the other antioxidants.Performance
In general, antioxidant supplements have not been shown to be useful as performance enhancers. The one exception to this is vitamin E which has been shown to be useful in athletes exercising at high altitudes. A placebo controlled study done on mountaineers demonstrated less free radical damage and decline in anaerobic threshold in those athletes supplemented with vitamin E. Although difficult to generalize, this finding suggests that supplementation with vitamin E might be beneficial in those triathletes who are adapting to higher elevations.How much is enough?
Although there is little doubt that antioxidants are a necessary component for good health, no one knows if supplements should be taken and, if so, how much. Antioxidants supplements were once thought to be harmless but increasingly we are becoming aware of interactions and potential toxicity. It is interesting to note that, in the normal concentrations found in the body, vitamin C and beta-carotene are antioxidants; but at higher concentrations they are pro-oxidants and, thus, harmful. Also, very little is known about the long term consequences of megadoses of antioxidants. The body's finely tuned mechanisms are carefully balanced to withstand a variety of insults. Taking chemicals without a complete understanding of all of their effects may disrupt this balance.I've been supplementing with antioxidants for years especially in the winter months, I personally feel they strengthen your immune system and can possibly shorten the duration of a cold.
As for fighting certain types of cancer, slowing the aging process and helping athletes with recovery times this is still up in the air. I feel more research needs to be done on antioxidants but the future does look bright. Keep an eye out for my thoughts on Resveratrol and Blueberries coming soon!
As for fighting certain types of cancer, slowing the aging process and helping athletes with recovery times this is still up in the air. I feel more research needs to be done on antioxidants but the future does look bright. Keep an eye out for my thoughts on Resveratrol and Blueberries coming soon!
Friday, December 9, 2011
Gamma Labs PTF sale
We are currently running a PTF special at BodyBuilding.com. $10.00 off Pre-Training Formula
till 12-12-11 $21.95 with coupon code> (10OFFPTF)
http://www.bodybuilding.com/store/gamma-labs/pre-training-formula.html
till 12-12-11 $21.95 with coupon code> (10OFFPTF)
http://www.bodybuilding.com/store/gamma-labs/pre-training-formula.html
Wednesday, December 7, 2011
Friday, December 2, 2011
Ultimate Fighter Finale 12-03-11
The Finale should bring some fireworks. My picks Bisping, Dodson and Bermudez
http://www.ufc.com/event/TUF14-Finale#/fight
http://www.ufc.com/event/TUF14-Finale#/fight
Sunday, November 27, 2011
Monday, November 21, 2011
Magnesium Creatine Chelate (MCC)
Creatine is one of the most widely used and effective supplements on the market today. It has been shown in many clinical studies to enhance lean body mass, increase strength, enhance energy levels, and increase muscle size. Some newer research on creatine indicates that combining creatine with protein and carbohydrates is as effective for stimulating creatine uptake and retention in the muscle tissue as taking creatine with carbohydrates alone. Stimulating insulin release has been shown to enhance the transport and uptake of creatine into the muscle tissue where it is used to support the reproduction of ATP (energy) and enhance cell volume as well as possibly buffer lactic acid. The study entitled "Protein and carbohydrate-induced augmentation of whole body creatine retention in humans" was published in the September 2000 issue of the Journal of Applied Physiology (1) and showed that consuming 50 grams of protein and 47 grams of carbohydrates with creatine was equally as effective in terms of creatine absorption and retention as consuming 96 grams of carbohydrates alone with creatine. So the creatine, protein, and carbohydrate combination actually makes for a great post workout drink mix to enhance recovery and help prevent muscle breakdown secondary to weight training.
Some other less recent studies on creatine have shown that it can enhance aerobic endurance (2) as well as anaerobic endurance. Up until this point, it was concluded that creatine only enhanced short-term explosive anaerobic activity but now this study should prompt future research on the effects of creatine on aerobic performance. Another study showed that creatine might directly enhance the size of the muscle fibers themselves by causing direct hypertrophy (3). Although this was an animal study, it does bring about some interesting findings that will hopefully lead to future human research in this area.
Creatine Magnesium Chelate
This is a new form of creatine on the market and can be considered an advanced version. Magnesium is a macromineral that has many synergistic effects with creatine. In fact, ATP is actually found in the muscle cells bound to magnesium for stability. Magnesium has been shown to enhance strength and energy levels taken on it’s own. It is intimately involved in the energy cycle and has cardio-protective effects as well. Creatine monohydrate has been shown to be very effective in many studies, however some users experience stomach discomfort due to lower absorption rate and breakdown into it’s by-product creatinine in the stomach. By creating a creatine-magnesium chelate, creatine can be protected from the harsh environment of the stomach acid and this chelate can help prevent breakdown. It can also help enhance absorption of creatine and decrease stomach discomfort that many creatine users (and their friends) can appreciate. This chelation provides a highly bioavailable form of creatine and magnesium. Some initial research shows it is better absorbed and tolerated than traditional creatine monohydrate. It also mixes well in water. There have been no side effects shown with this compound at the recommended doses and it shows excellent promise for the future of creatine.
If you decide to try MCC, make sure it's the patented version manufactured by Albion Labs.
Some other less recent studies on creatine have shown that it can enhance aerobic endurance (2) as well as anaerobic endurance. Up until this point, it was concluded that creatine only enhanced short-term explosive anaerobic activity but now this study should prompt future research on the effects of creatine on aerobic performance. Another study showed that creatine might directly enhance the size of the muscle fibers themselves by causing direct hypertrophy (3). Although this was an animal study, it does bring about some interesting findings that will hopefully lead to future human research in this area.
Creatine Magnesium Chelate
This is a new form of creatine on the market and can be considered an advanced version. Magnesium is a macromineral that has many synergistic effects with creatine. In fact, ATP is actually found in the muscle cells bound to magnesium for stability. Magnesium has been shown to enhance strength and energy levels taken on it’s own. It is intimately involved in the energy cycle and has cardio-protective effects as well. Creatine monohydrate has been shown to be very effective in many studies, however some users experience stomach discomfort due to lower absorption rate and breakdown into it’s by-product creatinine in the stomach. By creating a creatine-magnesium chelate, creatine can be protected from the harsh environment of the stomach acid and this chelate can help prevent breakdown. It can also help enhance absorption of creatine and decrease stomach discomfort that many creatine users (and their friends) can appreciate. This chelation provides a highly bioavailable form of creatine and magnesium. Some initial research shows it is better absorbed and tolerated than traditional creatine monohydrate. It also mixes well in water. There have been no side effects shown with this compound at the recommended doses and it shows excellent promise for the future of creatine.
If you decide to try MCC, make sure it's the patented version manufactured by Albion Labs.
Sunday, November 20, 2011
Fedor-vs-Monson-results and LIVE play-by-play coverage
Round one: Monson shoots for the takedown but Fedor evades. Fedor connects with a nice leg kick. Fedor Round one: Monson shoots for the takedown but Fedor evades. Fedor connects with a nice leg kick. Fedor connects with a few jabs that causes blood to run from the nose of Monson. More leg kicks from Fedor. Fedor with a more cautious stance. Low blow from Fedor. Monson shoots for the takedown but Fedor quickly stuffs it and scores a takedown. The fight is quickly brought to the feet. Fedor continues to land some nice low leg kicks. Fedor connect with a right hand that drops Monson. Fedor goes in for the finish but Monson survives. The fight is back to the feet and Fedor drops Monson one more time with a few seconds left in the first round.
Fedor wins the round 10-9
Round two: Fedor drops Monson in the opening seconds of round two but does not go in for the finish and allows Monson to stand. More leg kicks from Fedor that are hitting their mark. Monson goes in for the takedown but Fedor stuffs. Fedor drops Monson again with a straight right hand. Again, Fedor allows Monson to stand. Fedor avoiding the takedown again from Monson. Monson wants Fedor to go to the ground but Fedor has none of it. Fedor stuffs another takedown attempt. Fedor lands some nice inside leg kicks.
Fedor wins the round 10-9
Round three: Fedor lands a nice right to the nose of Monson. Lands a nice leg kick that drops Monson. Fedor lands a couple nice rights. Monson not really looking to strike as Fedor continues to pepper him with some jabs and a few rights. The ref breaks the action to have the doctor check Monson cut on his lip.
Fight continues.
Monson misses with an overhand right. Fedor stuffs yet another takedown. Fedor lands a nice left as he misses with a leg kick. Monson attempts another takedown but misses. Fedor connects with a few more rights as the round comes to an end.
Fedor wins the round 10-9
Fedor Emelianenko wins via unanimous decision
Fedor wins the round 10-9
Round two: Fedor drops Monson in the opening seconds of round two but does not go in for the finish and allows Monson to stand. More leg kicks from Fedor that are hitting their mark. Monson goes in for the takedown but Fedor stuffs. Fedor drops Monson again with a straight right hand. Again, Fedor allows Monson to stand. Fedor avoiding the takedown again from Monson. Monson wants Fedor to go to the ground but Fedor has none of it. Fedor stuffs another takedown attempt. Fedor lands some nice inside leg kicks.
Fedor wins the round 10-9
Round three: Fedor lands a nice right to the nose of Monson. Lands a nice leg kick that drops Monson. Fedor lands a couple nice rights. Monson not really looking to strike as Fedor continues to pepper him with some jabs and a few rights. The ref breaks the action to have the doctor check Monson cut on his lip.
Fight continues.
Monson misses with an overhand right. Fedor stuffs yet another takedown. Fedor lands a nice left as he misses with a leg kick. Monson attempts another takedown but misses. Fedor connects with a few more rights as the round comes to an end.
Fedor wins the round 10-9
Fedor Emelianenko wins via unanimous decision
Saturday, November 19, 2011
Fedor-vs-Monson 11-20-11
Live on Pay Per View from Russia 7:30 AM/ET 4:30 AM/PT Plus replays throughout the day.
http://prommanow.com/index.php/2011/11/03/fedor-vs-monson-ppv-set-for-november-20th/
http://prommanow.com/index.php/2011/11/03/fedor-vs-monson-ppv-set-for-november-20th/
Friday, November 18, 2011
Monday, November 14, 2011
Creatinol-O-Phosphate
What is Creatinol-O-Phosphate and what does it do...
Creatinol O Phosphate or COP increases levels of ATP in the muscle, and this may be due in part because of its actions as an intracellular buffer, a phosphate donor, and a stabilizer of cell membranes. The end result is that contractility (force of contraction) of muscles is increased – especially in low oxygen, low blood flow conditions. These conditions would be present during demanding activity such as weight training.
When you are performing an explosive activity like weight training you are going to create conditions in which lactic acid increases and PH drops in the muscle. ATP levels also drop as you perform intense activity. These are the conditions that cause muscle failure.
So what happens when you supplement with Creatinol O Phosphate? Your muscles are able to generate a greater amount of force which leads to strength gains, and increased muscular endurance.
I've been using COP for the past six months and have noticed vast improvements in my endurance levels. I feel I'm able to train at a higher level for a longer period of time when using COP. I conducted quite a few tests using COP just to rule out the placebo effect. One test was hitting the treadmill on numerous occasions after a strenuous leg workout, I was able to run at a consistent pace for 1.5 miles with no cramping or muscle fatigue. I also put my arms through quite a few grueling workouts with and without COP, the days using COP I was able to exert my muscles for a longer period of time. I highly recommend COP.
Friday, November 11, 2011
Testosterone
What is testosterone?
Testosterone is a steroid hormone which is made in the testes in males and in the ovaries in women (a minimal amount is also made in the adrenal glands). Testosterone has two major functions in the human body.
- Testosterone is needed to form and maintain the male sex organs and promote secondary male sex characteristics (in both men and women) such as voice deepening and hair growth patterns. This function is related to its androgenic properties.
- Testosterone is the facilitation of muscle growth as well as bone development and maintenance. This is a result of its anabolic properties.
Testosterone production is regulated by hormones released from the brain. The hypothalamus and pituitary gland located in the brain produce hormonal signals that ultimately result in the production of testosterone. The hypothalamus is located just above the brain stem, and among its many functions, it produces gonadotrophin releasing hormone (GRH). GRH then travels a short distance to the pituitary gland, which is located in the base of the brain, and stimulates this gland to release FSH (follicle stimulating hormone) and LH (luteinizing hormone). These hormones travel through the bloodstream to activate the sex organs in both men and women. Subsequently, these hormones have a role in regulating testosterone levels in the bloodstream.
The majority of testosterone circulates in the blood bound to a carrier protein (many hormones that are produced in one area and affect another area have a carrier protein that helps their travel through the bloodstream). In this case the carrier protein is called "sex hormone binding globulin," or SHBG. When testosterone is being carried by SHBG, it is considered "bound". Bound testosterone does not play an active role in the body; only the unbound or "free" testosterone is able to enter the different cells of the body and exert its androgenic and anabolic effects. Thus, anything that affects the function or the amount of SHBG can also affect the total circulating amount of active testosterone.
Symptoms of Low testosterone
>Depression, mild anxiety
>Decreased energy levels
>Decreased mental quickness
>Decreased desire for physical activity
>Decreased desire for sexual activity
>Decreased muscle tone
>Increase in body fat (arms, legs and mid section)
>Trouble sleeping
>Rise in blood pressure and lipid levels
Thursday, November 10, 2011
Gamma Oryzanol
What is Gamma Oryzanol...Gamma Oryzanol is a mixture of substances derived from rice bran oil, including sterols and ferulic acid. It has been approved in Japan for several conditions, including menopausal symptoms, mild anxiety, stomach upset and high cholesterol. In the U.S. it is widely used for a sport supplement (testosterone support) reducing cholesterol and for it's potent antioxidant effects, gamma oryzanol may also be effective at inhibiting certain cancers, as well as limiting the damaging effects of radiation exposure.
Gamma Oryzanol in powder form has a very low absorption rate. This is where Gamma Labs has taken it to the next level, our break through technology has allowed us to transform the powder extract into a liquid emulsion. The liquid has over 200 times more surface area, allowing the gamma to quickly enter the blood stream.
Gamma Oryzanol in powder form has a very low absorption rate. This is where Gamma Labs has taken it to the next level, our break through technology has allowed us to transform the powder extract into a liquid emulsion. The liquid has over 200 times more surface area, allowing the gamma to quickly enter the blood stream.
Wednesday, November 9, 2011
Caffeine is a must for boosting performance levels
You already know that caffeine can help keep you alert, increasing your focus and concentration when you need to finish that paper or get through that Monday 8:00 am meeting. (Of course, too much may keep you up at the wrong time, too.) Evidence continues to mount that it can also help you go the extra mile… literally.
It is well-established that caffeine enhances athletic performance, but the research is wide-ranging and sometimes contradictory. In an effort to consolidate the best evidence, the International Society of Sports Nutrition just released a position statement on caffeine and athletic performance.
Overall, caffeine is effective for improving athletic performance. The degree of improvement depends on several factors, including the duration, intensity and type of exercise, the condition of the athlete (higher-trained athletes tend to reap more benefits at higher levels of intensity and performance), and the previous caffeine habits of the user (non-habitual users may get a longer endurance boost at first). Caffeine can improve performance in endurance sports like running, swimming and cycling, consistent with its possible influence on the Central Nervous System and on muscles’ increased use of fat for energy. It also may help you recover from exercise. Why? When taken after exercise, caffeine may aid recovery by helping your liver and muscles re-synthesize glycogen. But monitor your overall caffeine intake if you take it both before and after exercise so as to avoid unwanted side effects
One likely cause is the same reason caffeine makes you alert- it acts on your brain and central nervous system (CNS). One study cited in the position statement noted that athletes using caffeine began exercise at a higher intensity than they did on placebo, but did not notice a difference in effort. Another possible explanation for caffeine’s benefit is that your muscles use more fat for energy and less glycogen (carbohydrate), which boosts endurance and delays your time to exhaustion.
For trained athletes, caffeine is beneficial for team sports that combine endurance with short bursts of high intensity, including soccer, hockey, and rugby. Besides increased endurance, studies have shown improvements in passing accuracy and ball control in trained soccer and rugby athletes taking caffeine, suggesting enhanced fine-motor skills. Research is limited and inconsistent with regard to caffeine and strength training or other exercise of high intensity and short duration. More studies are needed before recommendations can be made. One potential concern about caffeine and sports is that caffeine is normally (at rest) a diuretic, increasing urine volume and potentially causing dehydration. Proper hydration is obviously very important for athletic performance and overall health. During exercise, however, caffeine does not exhibit significant diuretic effects. Studies have not shown differences in fluid balance, urine volume or sweat rates during exercise for athletes on caffeine.
Tuesday, November 8, 2011
Sunday, November 6, 2011
Current PTF log
Checkout our current PTF log at Bodybuilding.com...Powered by TheMatzah
http://forum.bodybuilding.com/showthread.php?t=138656043&page=1
http://forum.bodybuilding.com/showthread.php?t=138656043&page=1
Saturday, November 5, 2011
Current Promotions
http://www.gammao.com/
Gamma Labs PTF Video Contest and Sweepstakes – Powered by GNC Live Well, encouraging workout enthusiasts to step up their game in a video challenge. The First Place winner will be awarded $10,000 in cash, with five runners up each winning $1000 in cash. As part of the sweepstakes, GNC will award four $250 GNC gift certificates in random drawings. The contest ends December 16 and all winners will be announced December 19.
Gamma Labs PTF Video Contest and Sweepstakes – Powered by GNC Live Well is
encouraging everyone, at any level of fitness, to create their coolest 90-second video pushing their limits. Fun or inspiring, with activities featuring sports, gaming, yoga, Pilates or hard-core training...all are welcome!
For further information on Gamma Labs PTF Video Contest and Sweepstakes – Powered by
GNC Live Well, go to Gamma Lab's Facebook Fan Page www.facebook.com/GammaLabs.
We are also hosting a PTF video contest at BodyBuilding.com. The First place winner will receive a $200.00 Bodybuilding.com gift certificate, Second place $100.00 gift certificate, Third place $50.00 gift certificate, Fourth place one Gamma Labs product of your choice, Fifth place a tub of PTF. Link and info to contest below.
http://forum.bodybuilding.com/showthread.php?t=139011973 Current Bodybuilding.com special: Take an extra $5.00 off Gamma Labs PTF. Coupon code 5OFFPTF
http://www.bodybuilding.com/store/gamma-labs/pre-training-formula.htmlIf your interested in trying Gamma Labs PTF for free checkout our current promotion at Modern Fitness Forum. Link below.
http://www.modernfitnessforum.com/company-promotions/16673-gamma-labs-ptf-logging-opportunity.html#post355184
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