Body Sculpture 101

Week 1: June 13, 2012

2012-06-13T14:40:00.002-07:00

1st week of transformation: June 13, 2012
8 weeks transformation Video
Current Weight: 185 lbs.
Goal Weight: 180 lbs.
Height: 5'10
Estimated Body Fat percentage: 12%

It is in black and white because the contrast and lighting was crap with colored. Since this is black and white, all of the following videos will be in black and white. I will record videos every Friday for 8 weeks. Stay motivated guys!

8 weeks cut! Get ripped for summer!

2012-04-23T00:20:00.003-07:00

So, I will start my official cut today (April 23, 2012). I will update this post with pictures of my progress every week. .
My total macros for each day will be 2500 calories (high protein, mod. fat, low carb) and par with "Intermittent Fasting" approach (16 hrs. fast and 8 hrs. refeed window each day). My diet will look similar to this (calories will depend on what kind of food I made):

Post workout meal:

200g Chicken Breast
1 serving of 100% Whey Isolate
1 serving of Casein Protein/ Elite XT by dymatize
1 serving of fruit
16oz milk
Bowl of veggies
Condiments (oil, sauces etc, , )

Total: 104g protein, 50g Carb, 6g-14g Fat

Meal 2:
2 Servings of Elite XT by Dymatize

Total: 42g Protein, 12g Carb, 3g fat

Meal 3:
3 Whole Eggs
100g Chicken Breast
Bowl of Veggies

Total: 41g Protein, 12g carbs, 17g Fat

1st week (4/23/2012-4/29/2012)
Pictures to be uploaded. . .

Protein rich cheesecake

2012-04-20T21:36:00.001-07:00

I found this cheesecake recipe online (not mine), so I tried it. . . The taste is really good considering the macronutrients you get from this (consistency is not as smooth as a regular cheesecake):

2 lbs non-fat cream cheese (4 blocks of non-fat cream cheese)
4 whole large eggs
1 tsp vanilla extract
1 tablespoon cinnamon
2 tablespoon unsweetened cocoa powder (OPTIONAL)
4 oz (1/2 cup) low carb non-fat milk
24 packets of splenda (sucralose)

Preheat oven to 350°F
Mix all ingredients together (pref. with a electric mixer)
Grease the baking pan
Pour the mixed ingredients in the baking pan
Cook for 40-45min
Let cool for 4-5hrs
Top it off with blueberries/strawberries or whatever you want. LOL!
Enjoy!

Note: The recipe is good for 3-5 people, so adjust it based on your preferences.

Forgot to take a pic when I ate the whole thing, but I will post a picture when I make another one on my cheat day.

Organic Weight Loss Supplements!

2012-02-21T21:40:00.000-08:00

Spring break—or maybe Summer for you— is approaching and many people are trying to be on their best shape to show off the body they worked so hard for. Here are some organic foods that can aid on your weight loss/fat loss with extra benefits on your health. I listed My Top 5 Organic Weight Loss Supplement that I find really helpful.

1. ORGANIC Apple Cider Vinegar

It gives a thermogenic effect; it increases body heat and helps your body burn more calories or fat.
It suppresses your appetite (no more cravings !!)
It helps in protein breakdowns and growth hormone production.
Lowers glucose in the bloodstream (slows down starch digestion).
A powerful antioxidant —flushes away toxins and free radicals out of your body. It can also be applied topically to cure acne.
Have an anti-inflammatory effect.

Note: If taken orally, it is suggested to take 3 Tbsp. of ORGANIC apple cider vinegar mixed with some water, 1-3 times a day.This is corrosive to your teeth so make sure to rinse your mouth with water. Make sure that you buy an ORGANIC apple cider vinegar such as Bragg's Organic Apple Cider Vinegar available in any whole food or health stores.

2. Green Tea

Great antioxidant (flushes away toxins and free radicals)
Increases metabolism and gives a thermogenic effect to your body (more calories burned).
Suppresses appetite
Gives you more energy (it contains caffeine)
Keeps you calm and satisfied

Note: Most, if not all, fat burner/weight loss pill contains Green Tea extract. Enough said!

3. Coffee

Keeps you focus and a good stimulant.
Enhance your performance and productivity because you are more focus!
Suppresses appetite
Gives a thermogenic effect to your body (more calories burned!)

Note: This doesn't mean you go to Starbucks everyday and order some Frappucinno with double shot of espresso and extra whipped cream. A cup of coffee in the morning and before working out is enough, do not drink too much coffee.

4. Omega Rich Oils (Extra Virgin Olive oil, Extra Virgin Coconut oil, Sesame seed oil)

Reduces LDL cholesterol
Anti-inflammatory effects
Increases the rate of fat oxidation; hence more fats are burned.
A great anti-oxidant.

Note: 1-2 Tbsp. a day will be ideal. Fish oil supplements can be substituted but only take 1-2 capsules a day because taking too much fish oil supplement may cause and upset stomach or internal bleeding.

5. Cinnamon

Lowers blood glucose and cholesterol.
Help suppress appetite
Mild anti-inflammatory effects.
It adds flavor to your food!!!

Supplement Deal!! Buy 2 get 1 Free

2012-01-12T18:19:00.000-08:00

Right now until January 15, 2012 (or until supplies last), Muscular Development is offering BUY 2 GET 1 FREE promo on their store
http://store.musculardevelopment.com/brands

How to get the promo?
Order the SAME brand and flavor (i.e., 2 tubs of 5lbs 100% Whey Protein Chocolate Flavor) and it will automatically add the third one for free.

If you order Dymatize Elite Protein (this is what I currently use), you can get 15lbs of Whey Isolate blend for only $83, shipping included.

HURRY UP BECAUSE THIS DEAL WON'T LAST LONG!!!

CHRISTMAS SPIRIT!!!

2011-12-14T03:45:00.000-08:00

Damn! I haven't wrote in this blog for quiet some time now.. I've been busy with school and work that I do not have leisure to update this blog. So, For the sake of Christmas spirit, I will help 5 people to change their LIFESTYLE this coming year. If your new year's resolution is to have a healthy and fit lifestyle, take advantage of this opportunity. I will make a personalized DIET and WORKOUT plan—free of charge—to the first 5 people to message me these info:
GOAL: WHY DO YOU WANNA CHANGE YOUR LIFESTYLE?
HEIGHT:
WEIGHT:
AGE:
SCHEDULE: (TYPICAL TIME/DAY YOU CAN WORKOUT)
MEDICAL PROBLEMS: (HIGH BP, ETC..)

Only to first five people;i f I have helped you before (which is at least 60% of you guys) then I will not make you a new diet and workout plan.

Olympia 2011

2011-09-17T16:08:00.000-07:00

Live webcast by Bodybuilding.com

http://streaming.bodybuilding.com/2011-olympia-webcast/?CJAID=10409943&CJPID=5377728

On a budget? Economy Whey Protein

2011-08-15T15:36:00.000-07:00

For as low as $54, you can get a 10lbs. American Pure Whey 100% Whey Protein Matrix blend(Concentrate and isolate)
26g of Protein, 1g of Fat and 2 grams of Carbohydrates per serving. (123 calories)

To get the deal simple click on this "LINK"
Use Coupon codes: MOM20 or ern10off

Recommended flavor: Cake Batter (taste like caramel cake)

Enjoy!

Weekend Cheat meal!!!

2011-08-06T15:02:00.000-07:00

Well ,its weekend carb load day!!! So i made a banana protein cake (same recipe as choco-banana recipe but used Cake Batter flavor instead of Chocolate flavor whey isolate by American Pure Whey). Recipe can be found HERE

And how can you go wrong with NUTELLA FROSTING ON YOUR CAKE?!?!? and add some powdered sugar and sprinkles to make it more delicious.. NOM NOM NOM NOM!!!

This will be my weekend treat :)

Mobile Fit Nutrition

2011-07-06T00:44:00.000-07:00

Norcal Nutrition store in Rocklin is now closed but doesn't mean they are ending their business with you!

http://mobilefit.enstore.com/page/welcome

Just for laughs

2011-07-04T02:05:00.000-07:00

Well, apparently our friend here thinks lactic acid eats up our muscle. Hmmm.... it's probably because of the word ACID so it probably dissolves something.. "Lettuce" ask Broscientist John !!

Protein Pancake

2011-06-29T13:13:00.000-07:00

Protein pancake.
140 cals
32g protein
1g fat
1g carb

1 large egg white
1 scoop whey protein (Currently using American Pure Whey 100% Whey Isolate cake batter flavor)
(1 large egg white:1 scoop whey)
Note: I haven't tried other brands with this recipe so it might not look/taste the same =D

Mix it together
Cook like a regular pancake
Pour calorie free pancake syrup.

Well alright, my friends told me I should change the name to Protein Omelet.. haha

Norcal Nutrition

2011-06-15T10:46:00.000-07:00

If you guys live in the 916 (Sacramento) area, you should check this store out. The people who works here know what they are doing. Unlike most people who works on nutrition shops, these people actually knows how to work out and proper nutrition.

http://www.norcalnut.com/

Protein Cake recipe

2011-06-14T15:23:00.000-07:00

Choco-banana protein cake.
135g Protein
57g carbs
8g fat
7g fibers
=840 cals

4 scoops Whey Protein (I use American Pure whey Isolate Protein)
1/2 cup oats
2 Large Egg whites
1 Large Egg
1 Medium banana (A good substitute for oil in baking)
Vanilla extract(optional)
3 Sweetener Packets
1/4 cup Nonfat milk (optional, I don't really add this much, I just add it to make the batter less thick)
1/4 tspn Baking powder
1-2 tbsp of Unsweetened cocoa powder (optional)

Preheat oven at 375 degrees
Mix all ingredients in a mixing bowl
Put the mixture in a dark pan/glass oven safe dish
Set it on the middle rack of the oven
Let it cook for 30min. or until it is done

Whey Protein Isolate Deal

2011-06-08T23:44:00.000-07:00

I love saving money but I don't want to sacrifice quality. I've been using this company's protein for 3 months now and have never been disappointed. Only thing I don't like about their company is it takes at least a week to receive the item.

http://www.americanpurewhey.com/whey-isolate-01.html

The best flavors are:

1. Cake Batter

2. Chocolate

3. Cinnamon Bun

4. Choco Peanut butter

5. Strawberry

6. Peanut butter

This is the 20% coupon code: ern10off

10lbs of Whey protein isolate for $60-62. A very good protein deal.

High Intensity for Intense Gains: the Importance of HIIT

2011-04-20T21:26:00.000-07:00

Summer is coming and the gym is starting to get really packed. People are trying to get in shape and get that summer body. Pool of sweat all over the cardio machines, people running and jogging for hours are the typical things you will see right now in any fitness centers. One of the most effective cardiovascular exercise for weight loss will be HIIT or High Intensity Interval Training. My friend Michael Manbert is kind enough to share his article about HIIT.

High Intensity for Intense Gains: the Importance of HIIT

By Michael Manbert

Preview article for SimplyShredded.com - The Ultimate Lifting Experience.

Ready to trim down for Spring Break and summer, and looking to drop some jaws (and panties, if that’s your thing) at the beach or pool? Don’t want to lose all your hard-earned, precious muscle mass that’s taken years to sculpt? Look no further. Catabolism - the breakdown in living organisms of more complex substances into simpler ones together with release of energy (which equates to your muscle mass being broken down and being used as fuel for your body) - generally occurs as your body is forced to expend ATP, the “energy currency” in a cell, for extended periods of time.

Well, hell, you wouldn’t want that, would you!? You haven’t worked this hard to see your results squandered for the sake of fat loss! You’re not an Abercrombie model - you’re an athlete (or someone who aspires to resemble one). That said, in order to shed fat with minimal loss of muscle mass, one should keep low-intensity, long-distance cardio at a minimum. Instead, high-intensity interval training, HIIT, should be utilized for individuals with such goals. Take a minute to note the differences in body-types between a top distance runner - American Dathan Ritzenhein (below) - and top sprinter Jason Moots (below, farther). Note the lean, wiry frame of Ritzenhein, forged through and tailored for performance in distance running. Next, look at the contrast that the muscular sprinter Smoots poses - a body forged through years of hard work, chalked full of lean, dense muscle mass that has surely benefitted from the anabolism that sprinting promotes.

“But what IS HIIT, and how do I perform it?”

High-intensity interval training is the primary method of speed and endurance training for nearly every athlete who plays sports that require explosiveness - something that is in direct correlation with strength, which, of course, is generally dictated by one’s muscle-mass to fat ratio. Sprinters, basketball, football and hockey players, fighters, wrestlers and a plethora of other types of athletes regularly utilize HIIT in order to keep their bodies in top shape.

A typical HIIT session consists of running, jumping, or both. While the former of the two, running, is generally considered the most traditional form of HIIT, many top athletes utilize standing jump-sets, broad jumps, skips, and other various types of jumps. However, before delving into the various methods by which athletes utilize HIIT - many of which are advanced, specific to a certain sport, or both, let us first take a look at a couple basic forms of HIIT.

For reference, let’s assume “jogging” means running at 60%, “sprinting” means running at 95-100%, “fast-jogging” refers to a speed between a jog and a sprint, at about 80% speed, and “slow-jogging” refers to about 40% speed.

Generic HIIT session -

10 minute HIIT session:

30 seconds jogging

30 seconds sprinting

30 seconds jogging

30 seconds sprinting... etc.

Continue alternating between jogging and sprinting every 30 seconds for 8 minutes, at which point you should jog for the remainder of your run, so as to slow your heartbeat, and allow for the lactic acid buildup in your muscles to dissipate.

Generic HIIT session #2 -

8 minute HIIT session:

30 seconds slow-jogging

30 seconds jogging

30 seconds fast-jogging

30 seconds sprinting

30 seconds slow-jogging.. etc.

Again, following your 8 minutes of brutality, allow your heart rate to slowly return to a normal state by walking for at least a couple minutes.

Although the word “generic” often carries a negative connotation, don’t allow yourself to be put off from these HIIT session routines - sometimes, simple is better. While there are more advanced ways to perform HIIT training, a couple of which will be exemplified next, many top athletes and bodybuilders alike swear by the more “simple” HIIT (and weightlifting) routines. However, for some, simple is not enough. Let us take a look at some more advanced HIIT sets.

Advanced HIIT session -

6 minute advanced HIIT session:

30 seconds high-knees

30 seconds “burpees”

30 seconds mountain climbers

30 seconds rest

Repeat 3 times.

While this HIIT session - as can be said for HIIT as a whole - is primarily geared towards fat loss, it also incorporates some muscle-building elements, hence it being termed “advanced”. Rather than delve into detailed explanations of each exercise, allow fitness guru Brandon Carter to demonstrate this intense HIIT set.

This set is probably my personal favorite as it allows for whole-body fat loss and is extremely hard on one’s core, making for muscle gain in the abdominal and oblique region - looking to get that six-pack? Look no further.

Advanced HIIT session #2 -
6 minute advanced HIIT session:

1 minute jump-rope (70% speed)

30 seconds fast (95% speed) jump-rope

1 minute jump-rope

30 seconds fast jump-rope

1 minute jump-rope

30 seconds fast jump-rope

Rest, then repeat to your heart’s desire. Obviously, this HIIT set incorporates both jumps, which I mentioned often played an integral role in HIIT training earlier, and a jump-rope. Not very proficient with the jump-rope? Give it your best. You’re doing this to burn fat, regardless of how pretty you look while exercising. Similar sets that also incorporate jump-ropes are often utilized by boxers and soccer players in order to improve footwork and endurance. However, bodybuilders also take part in jump-oriented HIIT sessions in order to cut fat while building leg muscle.

The sets exemplified in this article represent only a few options among the vast array of HIIT sets out there. Again - do you want to lose fat, while keeping muscle loss to a minimum? Then look no further; HIIT is for you. Those who work the hardest also reap the greatest benefits, and HIIT is quite intense and strenuous, especially for beginners. How bad do you want it? With knowledge of the benefits HIIT provides to athletes, bodybuilders and regular, trying-to-get-in-shape people alike, it’s time to get out there and kick some ass. Good luck, and go hard.

The Deadlift

2011-04-18T13:55:00.000-07:00

Next time you go to the gym, try to observe around and look for people doing the deadlift; the chances are, you won't see anyone performing this lift. Many people believe that deadlift is bad for your back and if you have back problems, you should avoid this exercise. This in fact is both true and false; deadlift is beneficial for our core since its a multi-compound movement that involves many muscle groups in the upper and lower body. It mainly targets the lats, quadriceps, hamstrings, glutes, trapezius muscles, spinal erectors and abs.The reason why people believe that deadlift is bad for our back is because they do not practice good form and technique. Deadlift is all about form and technique, it is only beneficial if performed correctly. There are many variations for the deadlift, they are: Conventional deadlift, Sumo/wide Stance Deadlift, and Romanian/Stiffed Leg deadlift. Some people perform this lift with momentum, now that is not a deadlift. Deadlift is called a dead lift because you are lifting a dead weight from the ground up.
People asked me what I do for my back and traps and the answer is, the DEADLIFT!
More info. about the deadlift can be found in my post Workouts

Squat Myths !!

2011-04-11T22:44:00.000-07:00

As many of you know, I am a big fan of SQUATTING.. And every time I go to the gym and do my squats, I always hear people telling me that squatting is bad for my knees, don't go down below parallel, it is bad for your back, buy these expensive flat shoes bla bla bla bla and lots of other bull shits! I am just fed up with it so here are the myths about squatting:

The Myths of the Squat.
By Rob Wagner

Myth # 1. Squatting is bad for your knees.
Dr. Klein's can take the credit for launching this one. Studies carried out over the past twenty years have rejected Klein's findings. In a study that looked at the effects that full squats and half squats had on knee stability showed no change, over eight different tests for stability, when compared to a control group. To determine the long-term effects the same researchers looked at the knees of competitive powerlifters and weightlifters and found that powerlifters and weightlifters had tighter knee joints than the controls (Chandler & Stone, 1991). Another study found that the involvement of the hamstring in full squats plays a role in helping protect the anterior cruciate ligament (Manariello, Backus & Parker, 1994). In a less scientific approach, the late John Grimek (1963) pointed out, in Strength and Health, that if squatting were bad for your knees we would have a lot of people walking around with bad knees since we perform a squat every time we sit down and stand up. When done properly the exercise actually helps develop the muscles utilized in stabilizing the knee. So how is a squat done properly, I will make it a little more clear in Myth #2.

Myth #2 When you perform the squat just bend your knees and go down.
If you bend the knees first, it limits the hip's freedom of movement. All the force is felt in the knees, and you will find yourself in a very awkward position on the balls of your feet. When performed properly the squat should start by gliding the hips backwards before the knees break. This is done while keeping the torso upright and is not simply a lean forward (Chandler, Wilson & Stone, 1989). It should be similar to sitting in a chair especially a low chair. This posterior movement actually helps you get the weight over the arch of your foot. Having the weight on the toes or heel of the foot will affect muscle function and balance. This weight positioning becomes even more crucial when you reach the bottom of the squat. As the top of the thigh reaches a parallel to the floor position or below it is now time to come up. If the weight is forward on the toes, there is a tendency for the hips to rise up faster than the shoulders, leaving you in a potentially poor leverage position. This situation is when the squat becomes a good morning exercise. The opposite result of having the weight in the heel will leave you stuck at the bottom position or on your backside due to the balance problem.

Myth # 3. Squatting is bad for your back.
If you are using your back dynamically, as in the good morning position mentioned above, you are going to make this myth come true. Letting the low back get into a flexed position (improper technique) can create injury (Davies, 1980). The low back muscles, which include the erector spinae, quadratus lumborum, multifidus, intertransversarii, interspinales and rotatores, are all postural muscles. Their primary responsibility is to keep us vertical during standing, seated and other upright activities. When we start using the low back muscles to lift up loads dynamically, we are placing them in a job that they are not designed. Its like going to the dentist for the flu shot. While I would trust the dentist with the flu shot, I don't want him doing open-heart surgery on me. With training they can function dynamically to accommodate heavier loads but it will usually be the weak link in the chain. The low back muscles are much more effective when they are used to maintain the upright posture during squat activity (McLaughlin, Lardner & Dillman, 1978). This position can be created raising your rib cage. This position is the same as standing at attention for a drill sergeant. The low back musculature should serve to maintain the rigidity of the torso so that the force from the legs can be applied directly to the weight. The raising of the rib cage should occur immediately before you descend with the weight.

Myth # 4. Squat with your toes pointed straight ahead.
This seems to make sense because we walk with our toes forward, but there are few similarities between walking and squatting. I have seen a small number of individuals that can squat with their toes pointed forward (less than 5 %). Most individuals have to point or flare the toes outward in a five of one o'clock or ten of two o'clock position. The flaring actually helps orient the head of the femur in the pelvis's socket type joint. A simple experiment to determine the need to flare is to hang from bar and let your feet dangle. Do the toes point straight or out slightly? Another way to test this is to squat with the toes straight ahead. If your hips feel like they are binding as you approach parallel, simply flare the toes out while in that position and you will suddenly get the appropriate depth. This foot positioning has no negative effect on the function of the muscles used in the squat (Boyden,et al, 2000; Signorile, et al, 1995; Escamilla, et al, 2001)

Myth #5 Squats are for the quads!
If any of you have squatted in earnest, you know that not only do your quads get sore but also your glutes, adductors and hamstrings. The only way to isolate the quads in the squat would be to do them on your toes and even then the glutes will be involved. The hamstrings play the role of helping to maintain the upright posture as well as keeping the shin from moving forward during the squat. The hams and glutes also play a role in extending the thigh while the quads are extending the knees. In looking specifically at the hamstrings, they tend to be more active in the ascent phase and it has been suggested that the length of the hamstrings during the squat changes minimally (Escamiila, et al, 1997; Wilk, et al, 1996). The often forgotten adductors also play a role in stabilizing the leg and also in the role of thigh extensor. This myth can get complicated when individuals discuss the width of stance in the squat stating that wide (outside of shoulder width) will affect the muscles differently than a narrow stance (inside shoulder width). It has been shown that in narrow stance squats the gastrocnemius, one of the calf muscles, is more active when compared to wide stance squats. However, no other muscle differences have been found (McCaw & Melrose 1999; Tesch, 1993). The width of your stance should be determined by your comfort with the stance and your ability to get to parallel. If you can't reach parallel with a narrow stance then widen your feet. Another simple rule to follow is if you have long legs and a short torso you will typically need to squat with a wide stance while the opposite of short legs and long torso can use a narrower stance. This will decrease the amount of lean required for the long legged, short torso lifter. The short legged, long torso squatter can be narrower since he need less lean to keep the bar over his foot.

Myth #6 In squats the bar placement doesn't matter
Bar placement does matter and it can enhance your ability in the lift if you have the right placement. Bar placement when in tune with your stance, can make all the difference in the world with your squat performance. The two typical placements are high bar where the bar sits on top of the traps below your 7th cervical vertebrae and low bar where the bar is placed across the posterior deltoid or on top of the scapula. In either case create a solid foundation, for the bar to sit on, by lifting the elbows posteriorly toward the ceiling. Some guidelines I suggest if you are that long legged, short torso person is to squat with the bar in a high bar position. This will lessen the degree of forward lean you will have to achieve to keep the bar over your foot during the squat. For the long torso, short leg person the low bar position is advantageous because it will allow you to stand more upright and will reduce the work done by the low back. In Sweden a study was conducted using weight lifters (high bar) and powerlifters (low bar). In this study the high bar squatters tended to distribute the load more evenly across the knee and hip while the low bar lifters put more load in the hips joint. The low bar lifters handled the heaviest weight in the study but showed lower force values at the knee joint than the high bar squatters. When they looked at the hams and quads involvement they found that the low bar squatters had more activity in both sets of muscles than the high bar squatters and that the low bar squatters had more hamstring activity than the high bar (Wretenberg, et al, 1996). One note about this study was that there was no selection of bar position based on limb and torso lengths. If this had been considered I feel there would have been fewer significant differences between the two groups

Myth #7 Squats will make your butt big
This will happen if you have the big butt gene. If your family has large rumps, then yes, it's a good chance that you have one already and squatting may enhance it. However, if you don't have this physical characteristic and no one in your family displays it, the likelihood of you getting a big butt from squatting is slim. In the case of having the big butt gene, squatting does not have to be eradicated from your program. Focus more on strength development by keeping the reps lower (5 and under) regardless of weight used. From my experience higher reps can put on the size when supported nutritionally. Alternatives like the front squat can also be used.

Myth #8 Squat slow
Actually the way to squat is with controlled speed. The control relates to your ability to maintain correct posture during the entire movement. McLaughlin (1989) suggests that more experienced squatters lower their squat at speeds under 2 miles per hour or 2 feet, 10 inches per second. He recommends that 1 mph is better and that would be around 1.5 feet per second. So if you are about 6 feet tall, a full squat could have the bar traveling around 3 feet in distance. You would want to lower the bar down to parallel in a range of one to two seconds. I am more of a 1 second fan, but I feel that that speed plays a big role in athletic development. On the ascent you should move the bar as fast as you can with control. Your ability to maintain posture will always determine your speed.

Transformation

2011-04-07T16:38:00.001-07:00

Hey guys I will be posting my transformation from 2009-2011 soon. Get ready to be inspired!
For now, get motivated and watch this video. I'm too busy with school and work trying to pay my bills and auto insurance so just wait.

-Rap

AndroGenetX

2011-04-05T16:45:00.000-07:00

Get 5% off when you order from

www.AndroGenetX.com

Coupon code: RBVIP

Personal Reviews on supplements:

RejuvaDream:

This product really helps with recovery and will help you sleep like a baby. After taking this supplement, I always feel fresh and energetic every morning.

RejuvaDream is a nighttime supplement for restful sleep, fat loss, and muscle growth. Anxiety and stress are immediately reduced by relaxation inducing amino-acids and herbal extracts. Immunity and recovery are aided by the blend of anti-oxidant rich ingredients. Optimal growth hormone levels are promoted, resulting in lean muscle growth and a nocturnal assault on body fat.

WARNING: Intended for healthy adults over the age of 21. Not for individuals with medical history or using any type of medication.

PhuckFat:

This fat burner is at the same league of the most popular fat burners in the market today and is really effective if paired up with a good diet and exercise program. It also gives you the energy you need to push yourself on your hardest workout. It also enhances your mood as an added bonus!

Muscle Oxide: (stimulant free Muscle oxide is also available)

This pre-workout formula will give you the pump, focus and endurance you need for your workout. This has no artificial stuffs in it, no bullshit just pure ingredients to deliver the maximum result.

Muscle Oxide is innovation in quality. AGX has finally created a product for the pre-workout market that has combined quality with quantity. Muscle Oxide is the first pre-workout that is 100% active ingredients. There are no preservatives, no flavoring, and no BS ingredients; if it doesn't make you lift harder, lift longer, build muscle, or burn fat we didn't put it in there. You will not see any proprietary blends or low level ingredients blended into the formula. Muscle Oxide is 15g scoop of pure, unadulterated performance made with the highest quality ingredients available. Take Muscle Oxide for INCREASED STRENGTH, MUSCLE, ENERGY, AND FOCUS. Try this once and your standards for supplements will be changed FOREVER.

Diet Sample

2011-04-04T15:16:00.000-07:00

Here is a sample of my diet when I am trying to gain weight:

		Fat	Protein	Carbs	Calories	Fiber
Entrée#1	3 Large Eggs cooked in 1t bsp canola/olive oil 3pcs. 100% whole wheat bread.	32 grams	27 grams	33 gram	620	4 gram
Entree#2 shake	1 cup blended quick oats 16oz Nonfat Milk 1 scoop Whey protein	6 grams	50 grams	86.5 grams	570	7 grams
Post- workout	2 scoops whey protein powder 50g Dextrose/Corn Sugar 1 banana 16oz Nonfat Milk	2 grams	65 grams	110 grams	780	3 grams
Entree#3	200g Chicken Breast 1 cup brown/white rice	5 grams	50grams	61grams	440	3grams
Entree #4	1x 85% lean Burger patty 1 Slice Cheese 1 100% whole wheat bun 1-2 servings of vegetable 200g sweet potato/potato	26 grams	38 grams	69g grams	700	14grams
Entrée#5	2 Scoops Protein Powder 1 tbsp Peanut Butter 16oz Nonfat Milk	9 grams	69.5 grams	35.5 grams	510	1 gram
Total		79.5g	292g	395g	3590	35g
Optional meal	100grams Bottom/top Round Roast beef 1 cup brown rice	7.6 grams	32 grams	46 grams	390	3 grams
Optional meal	1 Salmon(110g) 2/3 cup mixed vegetables	8 grams	29 grams	15g	253	3 grams

Here is a sample of my diet when I am trying to cut/lose body fat:
I do these for 6 days straight and do a carb load. For information on carb-load pls refer to my Diet Types

		l Fat	Protein	Carbs	Calories	Fiber
Entrée#1	3 Large Eggs 1 burger 3 slices bacon 2 fish oil capsules	45g	41 grams	0	620	0
Entree#2	60g Whey isolate/casein	4g	48 grams	4g	240	0
Entree#3	150g chicken breast Salad 1tbsp balsamic dressing with EVOO	16g	30 grams	7g	350	3g
Post- workout	60g whey 10g Dextrose	4g	48 grams	10g	300	0
Entrée#4	Fatty fish/Burger 1 Large Egg	23g	25 grams	0	340	0
Snacks	23pcs almonds	14g	6 grams	6g	175	3g
Total		106g	198g	17g	2025	6g

Supplements

2011-03-31T20:36:00.000-07:00

Whey Protein
Whey protein basically comes from milk. It is a complete protein that contains all 20 amino acids and all nine essential amino acids (i.e. amino acids that must be obtained in the diet because the body cannot make them using other amino acids). Whey protein empties from the stomach and is absorbed into the bloodstream from the intestine faster than other proteins. Moreover, whey protein contains especially high concentrations of amino acids that are metabolized at high rates during exercise—most notably glutamine and leucine. There are three kinds of Whey Protein in the market today, they are:

Isolate-Whey Isolates are filtered milk proteins. Whey is a by-product of the cheese-making process. Its protein-rich contents can be filtered to yield a concentrated or isolated whey protein. Isolates are filtered enough to become lactose free, carbohydrate free, fat free and cholesterol free. Isolates also have the highest protein content per serving.

Concentrate- The protein availability in whey protein concentrate is more varied and lower than that of whey protein isolate. Whey protein concentrate also is noticeably higher in levels of lactose. If anyone is lactose intolerant, it is important to seek advice from a medical practitioner before considering to take whey protein.

Hydrolized- Hydrolyzed whey protein is a type of protein found in infant formula and medicinal protein supplements that have recently found its way into common store bought weightlifting protein supplements. Basically, on the microscopic level, these branch chain proteins are broken down into many smaller segments. Because of this, the chance for allergic reaction is limited. Hence, the reason it is used in medical and infant products. Of course, this reduction in the chance for an allergic reaction makes it a desirable product on the commercial marketplace. Needless to say, the sales of hydrolyzed whey protein have been quite solid and continue to sell well.

I use Optimum Nutrition, 100% Whey Gold Standard, Dymatize elite Gourmet Protein, Myofusion

Casein
Casein is a slow digesting and rich protein source that continues to feed your muscles long after whey proteins have dropped off. In fact, studies with this undenatured form of isolated casein protein have demonstrated it to sustain steady amino acid elevations for an incredible 7 hours. It was shown to offer a strong anti-catabolic effect not noticed with fast digesting whey protein, and actually fostered a much more positive overall net protein balance in comparison.

Soy Protein
Soy protein has been used since 1959 as ingredients for its functional properties in a variety of foods such as salad dressings, soups, vegetarian foods and meat imitations. Its functional properties are emulsification and texturizing. Recently the popularity of soy protein is increasing, mainly because of its health benefits. It has been proven that soy protein can help to prevent heart problems and many countries allow health claims for food, which are rich in soy protein.

Essential Fatty Acids/Omega 3 and 6
Essential Fatty Acids and Omegas are required for proper growth and metabolism, and they are just as necessary for good health as any vitamin and mineral. Nutritional science currently recognizes two kinds of EFAs, omega-3 fatty acids and omega-6 fatty acids. Most scientists now believe that a reasonably high intake of omega-3 fatty acids offers significant protection against this country’s leading cause of death, cardiovascular disease and many other health benefits.

Multi-vitamins
Multivitamin and mineral supplement is one of the most important things you can do for wellness. Experts agree that supplementing your diet with a good multi-vitamin and mineral supplement makes sense for maintaining health. For the human body to perform at its maximum potential, it must receive many vital nutrients daily including vitamins and minerals. Becoming deficient in just one of these essential vitamins or minerals breaks down the metabolic pathway that produces optimum efficiency and overall health. Daily consumption of a high-potency multivitamin/multimineral formula may help ensure the presence of essential cofactors necessary for thousands of metabolic processes within the body.

Creatine
Creatine supplements are used primarily as an ergogenic aid by athletes and bodybuilders. Many studies support creatine supplements use as safe and effective muscle builders, fueling their popularity and variety of forms. Specifically, creatine supplements have been shown to increase strength and performance by playing a key role in the transfer of energy to muscles by converting to phosphocreatine (creatine phosphate), allowing more ATP production to occur for short energy bursts such as sprinting and weightlifting.
CREATINE IS NOT A STEROID!!

AMINO ACIDS
if adequate amino acids are not available during an intense workout, the body may start to cannibalize muscle tissue to make up for the deficit.
Preworkout, intraworkout and postworkout amino acid supplementation maximizes the anabolic window which is vitally important for maintaining positive nitrogen balance and building muscle mass. There are two kinds of Amino Acid supplements in the market today, they are:

BCAA (Branched Chain Amino Acid)

BCAA are building blocks of muscle mass and size. Metabolized directly in the muscle, BCAAs, may improve nitrogen retention by sparing other amino acid groups for repair and rebuilding. The Branched Chain Amino Acids (BCAA's), so named because of their unique branched chemical structure, are essential in that the body cannot make them from other compounds. In recent times, these amino acids have been investigated for their potential anticatabolic (preventing muscle breakdown) and anabolic (muscle building) effects.

EAA (Essential Amino Acid)

(EAA) profile, is designed to deliver the correct ratios of key essential amino acids required for igniting the anabolic drive via increased muscle protein synthesis and decreased muscle protein breakdown. Recent research has shown that, following resistance exercise, only EAAs are needed to spark protein synthesis - non-essential amino acids (NEAAs) are not required and are effectively wasted. EAA are not produced in your body and must be supplemented through diet. The essential amino acids must be available in the body simultaneously and in the correct proportions for protein synthesis to occur.

Carbohydrates, Protein and Fat

2011-03-30T22:28:00.000-07:00

WHY DO WE NEED CARBOHYDRATES TO SURVIVE?
Carbohydrates are the macronutrient that we need in the largest amounts. According to the Dietary Reference Intakes published by the USDA, 45% - 65% of calories should come from carbohydrate. We need this amount of carbohydrate because:

Carbohydrates are the body’s main source of fuel.
Carbohydrates are easily used by the body for energy.
All of the tissues and cells in our body can use glucose for energy.
Carbohydrates are needed for the central nervous system, the kidneys, the brain, the muscles (including the heart) to function properly.
Carbohydrates can be stored in the muscles and liver and later used for energy.
Carbohydrates are important in intestinal health and waste elimination.
Carbohydrates are mainly found in starchy foods (like grain and potatoes), fruits, milk, and yogurt. Other foods like vegetables, beans, nuts, seeds and cottage cheese contain carbohydrates, but in lesser amounts.

Fiber refers to certain types of carbohydrates that our body cannot digest. These carbohydrates pass through the intestinal tract intact and help to move waste out of the body. Diets that are low in fiber have been shown to cause problems such as constipation and hemorrhoids and to increase the risk for certain types of cancers such as colon cancer. Diets high in fiber; however, have been shown to decrease risks for heart disease, obesity, and they help lower cholesterol. Foods high in fiber include fruits, vegetables, and whole grain products.

WHY DO WE NEED PROTEIN TO SURVIVE?
According to the Dietary Reference Intakes published by the USDA 10% - 35% of calories should come from protein. Most Americans get plenty of protein, and easily meet this need by consuming a balanced diet. We need protein for:

Growth (especially important for children, teens, and pregnant women)
Tissue repair
Immune function
Making essential hormones and enzymes
Energy when carbohydrate is not available
Preserving lean muscle mass

Protein is found in meats, poultry, fish, meat substitutes, cheese, milk, nuts, legumes, and in smaller quantities in starchy foods and vegetables.

When we eat these types of foods, our body breaks down the protein that they contain into amino acids (the building blocks of proteins). Some amino acids are essential which means that we need to get them from our diet, and others are nonessential which means that our body can make them. Protein that comes from animal sources contains all of the essential amino acids that we need. Plant sources of protein, on the other hand, do not contain all of the essential amino acids.

WHY DO WE NEED FAT TO SURVIVE?
Although fats have received a bad reputation for causing weight gain, some fat is essential for survival. According to the Dietary Reference Intakes published by the USDA 20% - 35% of calories should come from fat. We need this amount of fat for:

Normal growth and development
Energy (fat is the most concentrated source of energy)
Absorbing certain vitamins ( like vitamins A, D, E, K, and carotenoids)
Providing cushioning for the organs
Maintaining cell membranes
Providing taste, consistency, and stability to foods

Fat is found in meat, poultry, nuts, milk products, butters and margarines, oils, lard, fish, grain products and salad dressings. There are three main types of fat, saturated fat, unsaturated fat, and trans fat. Saturated fat (found in foods like meat, butter, lard, and cream) and trans fat (found in baked goods, snack foods, fried foods, and margarines) have been shown to increase your risk for heart disease. Replacing saturated and trans fat in your diet with unsaturated fat (found in foods like olive oil, avocados, nuts, and canola oil) has been shown decrease the risk of developing heart disease.

All the information in this post was directly copied from this website and I do not deserve any credit for it.

List of Weight Loss Surgeries

2011-03-30T17:58:00.000-07:00

I really do not support the use of surgery for weight loss unless if it is really necessary. Diet and exercise is still the best approach for weight loss.

Here are some types of surgeries that are popular today:

The contents of this post are taken directly from this website and I don't deserve any credits on the information provided.

Restrictive and Malabsorptive Weight Loss Surgeries

There are two basic types of weight loss surgery -- restrictive surgeries and malabsorptive/restrictive surgeries. They help with weight loss in different ways.

Restrictive surgeries work by physically restricting the size of the stomach and slowing down digestion. A normal stomach can hold about three pints of food. After surgery, the stomach may at first hold as little as an ounce, although later that could stretch to two or three ounces. The smaller the stomach, the less you can eat. The less you eat, the more weight you lose.
Malabsorptive/restrictive surgeries are more invasive surgeries that work by changing how you take in food. In addition to restricting the size of the stomach, these surgeries physically remove parts of your digestive tract, which makes it harder for your body to absorb calories. Purely malabsorptive surgeries -- also called intestinal bypasses -- are no longer done because of the side effects

ADJUSTABLE GASTRIC BANDING

What is it? Gastric banding is among the least invasive weight loss treatments. This surgery uses an inflatable band to squeeze the stomach into two sections: a smaller upper pouch and a larger lower section. The two sections are still connected; it's just the channel between them is very small, which slows down the emptying of the upper pouch. Gastric banding physically restricts the amount of food you can take in at a meal. Most people can only eat a half to one cup of food before feeling too full or sick. The food also needs to be soft or well-chewed.

There are several brands of adjustable gastric bands available. They include LAP-BAND and REALIZE.

A similar weight loss surgery is called vertical banded gastroplasty.

Like adjustable gastric banding, it divides the stomach into two parts, although with both a band and surgical staples. Because the results weren't as good as other techniques, it's now less common. An even earlier procedure, original (or horizontal) gastroplasty -- or "stomach stapling" -- is no longer performed at all because of low success rates.

The Pros. The advantage to gastric banding is that it's simpler to do and safer than gastric bypass and other operations. It's routinely done as minimally invasive surgery, using small incisions, special instruments, and a tiny camera called a laparoscope. Recovery is usually faster. You can also have it reversed by surgically removing the band.

Because the band is connected to an opening just beneath the skin in the abdomen, it can be easily loosened or tightened in the doctor's office. To tighten the band and further restrict the stomach size, more saline solution is injected into the band. To loosen it, the liquid is removed with a needle.

The Cons. People who get gastric banding often have less dramatic weight loss than those who get more invasive surgeries. They may also be more likely to regain some of the weight over the years.

The Risks. The most common side effect of gastric banding is vomiting, a result of eating too much too quickly. Complications with the band aren't uncommon. It might slip out of place, or become too loose, or leak. Sometimes, further surgeries are necessary. As with any surgery, infection is always a risk. Although unlikely, some complications can be life-threatening

SLEEVE GASTRECTOMY

What is it? This is a relatively new form of restrictive weight loss surgery. In the operation, which is usually done with a laparoscope, about 75% of the stomach is removed. What remains of the stomach is a narrow tube or sleeve, which connects to the intestines.

Usually, a sleeve gastrectomy is a first step in a sequence of weight loss surgeries. It's typically followed up by gastric bypass or biliopancreatic diversion, which will result in greater weight loss. However, in some cases, it might be the only surgery you need.

The Pros. For people who are very obese or sick, standard gastric bypass or biliopancreatic diversion may be too risky. A sleeve gastrectomy is a simpler operation that allows them a lower-risk way to start losing weight. Afterwards, once they've lost weight and their health has improved -- usually after 12-18 months -- they can go on to have a second surgery, such as gastric bypass. In people with high BMIs, sleeve gastrectomies result in an average weight loss of 40% to 50% of excess weight after three years. People with lower BMIs tend to lose even more of their excess weight. The preliminary evidence suggests that sleeve gastrectomy works about as well as adjustable gastric banding.

Because the intestines aren't affected, a sleeve gastrectomy doesn't affect the absorption of food, so nutritional deficiencies are not a problem.

The Cons. Since a sleeve gastrectomy is often just the first step in weight loss surgery, you will probably face further operations later on. Unlike gastric banding procedures, a sleeve gastrectomy is irreversible. Most importantly, since it's relatively new, the long-term benefits and risks aren't yet known.
The Risks. Typical surgical risks include infection, leaking of the sleeve, and blood clots.

Gastric Bypass Surgery (Roux-en-Y Gastric Bypass)

What is it? Gastric bypass is the most common type of weight loss surgery. It makes up about 80% of all weight loss surgeries in the U.S., and combines both restrictive and malabsorptive approaches. It can be done as either a minimally invasive or open surgery.

In the operation, the surgeon divides the stomach into two parts, sealing off the upper section from the lower. The surgeon then connects the upper stomach directly to the lower section of the small intestine. Essentially, the surgeon is creating a shortcut for the food, bypassing a section of the stomach and the small intestine. Skipping these parts of the digestive tract means that fewer calories get absorbed into the body.
The Pros. Weight loss tends to be swift and dramatic. Most of it happens in the first six months. It may continue for up to two years after the operation. Because of the rapid weight loss, health conditions affected by obesity -- like diabetes, high blood pressure, high cholesterol, arthritis, sleep apnea, heartburn, and other conditions -- often improve quickly. You'll probably also feel a dramatic improvement in your quality of life.

Gastric bypass also has good long-term results; studies have found that many people keep most of the weight off for 10 years or longer.
The Cons. By design, surgeries like this impair the body's ability to absorb food. While that can cause rapid weight loss, it also puts you at risk of serious nutritional deficiencies. The loss of calcium and iron could lead to osteoporosis and anemia. You'll have to be very careful with your diet -- and take supplements -- for the rest of your life.

Another risk of gastric bypass is dumping syndrome, in which food is "dumped" from the stomach into the intestines too quickly, before it's been properly digested. About 85% of people who get a gastric bypass have some dumping. Symptoms include nausea, bloating, pain, sweating, weakness, and diarrhea. Dumping is often triggered by sugary or high-carbohydrate foods, and adjusting the diet helps. However, some experts actually see dumping syndrome as beneficial, in that it encourages people to avoid foods that could lead to weight gain.

Unlike adjustable gastric banding, gastric bypass is generally considered irreversible. In has been reversed in rare cases. Therefore, getting this surgery means that you're permanently changing how your body digests food.
The Risks. Because these weight loss surgeries are more complicated, the risks are higher. The risk of death from these procedures is low -- under 1% -- but they are more dangerous than gastric banding. Infection and blood clots are risks, as they are with most surgeries. Gastric bypass also increases the risk of hernias, which can develop later and will need further surgery to fix. One side effect of rapid weight loss is the formation of gallstones. Usually, they are treated with medicine. But in some bypass surgeries, the gallbladder might actually be removed to prevent this problem.

BILOPANCREATIC DIVERSION

What is it? This is essentially a more drastic version of a gastric bypass, in which part of the stomach -- as much as 70% -- is removed, and even more of the small intestine is bypassed.

A somewhat less extreme version of this weight loss surgery is called biliopancreatic diversion with a duodenal switch. While still more involved than a gastric bypass, this procedure removes less of the stomach and bypasses less of the small intestine. It also reduces the risk of dumping syndrome, malnutrition, and ulcers, which are more common with a standard biliopancreatic diversion.

The Pros. Biliopancreatic diversion can result in even greater and faster weight loss than a gastric bypass. Studies show an average loss of 75%-80% of excess weight. Although much of the stomach is removed, the remainder is still larger than the pouches formed during gastric bypass or banding procedures. So you can actually eat larger meals with this surgery than with others.

The Cons. Biliopancreatic diversion is less common than gastric bypass. One of the reasons is that the risk of nutritional deficiencies is much more serious. It also poses many of the same risks as gastric bypass, including dumping syndrome. However, biliopancreatic diversion with a duodenal switch may lower some of these risks.

The Risks. This is one of the most complicated and high-risk weight loss surgeries. According to National Institutes of Health, the risk of death from a biliopancreatic diversion with duodenal switch range between 2.5% to 5%. As with gastric bypass, this surgery poses a fairly high risk of hernia, which will need further surgery to correct. However, this risk is lower when the procedure is done laparoscopically.

Which Weight Loss Surgery Is Best?

The ideal weight loss surgery depends on your current health and body type. For instance, if you are very obese, or had abdominal surgery before, minimally invasive surgeries might not be possible. It really pays to talk with your doctor about the pros and cons of each procedure.

If possible, go to a medical center that specializes in weight loss surgery. Studies have shown that the risk of complications is lower when weight loss surgery is done by experts. No matter where you are, always make sure that your surgeon has had plenty of experience performing the procedure you need.

Is Weight Loss Surgery Right for Me?

Weight loss surgery is not for everyone. Doctors only recommend it for people who:

Have a body mass index (BMI) of 40 or more. This would be about 100 pounds overweight for men or 80 pounds for women.

Have a lower BMI (between 35 and 40) but also have a serious health problem related to obesity, like heart disease, type 2 diabetes, severe sleep apnea, or high cholesterol.

Have tried and failed to lose weight by other means.

Fully understand the risks.

In early 2011, the FDA approved the use of LAP-BAND surgery in those with a BMI of 30 or higher who have at least one obesity-related condition, such as diabetes.

Even if you meet these basic criteria, there's a lot more you have to consider. Perhaps most importantly, you need to be mentally ready. Weight loss surgery can be lifesaving, but it is not a cure. Instead, it's the first step in a lifelong commitment. For any surgery to help, you need to be dedicated to making dramatic and permanent changes to how you eat, exercise, and live.

2011-03-30T17:47:00.000-07:00