THE COMPLETE BOOK OF FOOD COUNTS
Whether you are counting your calories, carbs, or fat grams, watching your cholesterol intake or boosting fiber, The Complete Book of Food Counts is the. The Complete Book of Food Counts, 9th Edition: The Book That Counts It All [ Corinne T. Netzer] on sppn.info *FREE* shipping on qualifying offers. Corinne T. Netzer is the author of dozens of books on diet and nutrition, including THE COMPLETE BOOK OF FOOD COUNTS, THE CARBOHYDRATE.
|Language:||English, Spanish, French|
|Genre:||Business & Career|
|ePub File Size:||MB|
|PDF File Size:||MB|
|Distribution:||Free* [*Regsitration Required]|
An Abbreviated History of Anabolic Steroids Having been around for nearly 40 years now, anabolic steroids are considered relatively old drugs. Unlike the more . The Complete Book of Food Counts book. Read 9 reviews from the world's largest community for readers. Featuring thousands of new listings--and thousands. The Paperback of the The Complete Book of Food Counts, 9th Edition: The Book That Counts It All by Corinne T. Netzer at Barnes & Noble.
An athletes blood is removed, cooled to increase oxagenation, and then injected back into the athlete 6. Steroids themselves, possess both anabolic and androgenic properties.
Anabolic means the steroids will promote the building of tissue or muscle. Androgenic means that steroids will promote the secondary male sex characteristics. These characteristics are the ones that are primarily affected during adolescence. They include: growth of body hair, growth of facial hair, male pattern baldness, the deepening of the voice, increased production of oil on the skin by the sebaceous glands, development of the penis, sexual behavior, and maturation of the sperm.
Primarily the androgenic effects of steroids are the ones that athletes do not want. We do not want the development of male pattern baldness, or increased body hair. Unfortunately, such a product has not been invented. The later type of steroids would certainly want to be avoided and lengthy descriptions of such steroids have largely been excluded from this report.
The other negative effect of anabolic steroids relates to steroid toxicity. Toxic steroids are primarily the oral ones and are subject to processing by the liver. This liver processing is harsh and is best avoided. When making the personal decision to use anabolic steroids, one would want to pay special attention to the better steroids which are low in androgenic properties and low in toxic properties.
This consideration greatly reduces the side effects that could potentially be experienced on a steroid cycle. This manipulation increase the life of an oral steroid in the body, but also makes orals highly toxic.
An anabolic or muscle building effect is the most sought after effect from steroid use by athletes. One such functions is the promotion of anabolism. Steroids mimic this natural occurring effect and can accelerate the rate. Once in the blood, anabolic steroids bind to androgen receptor sites.
Steroids enter the cell and alter the function of that cell. Improved conversion of protein to muscle happens concurrently with increased nitrogen retention or slightly thereafter. The retention of nitrogen indicates that muscle tissue is being deposited. Anabolic steroids inhibit the amount of cortisol -- a catabolic hormone -- from entering muscle tissue. Less cortisol also aids in muscle growth. The kind and quantity of androgen receptors found within an organ or tissue determine how it is effected by the anabolic or androgenic properties of a steroid.
All anabolic steroids are both anabolic and androgenic. Elite Fitness would rate a steroid a perfect ten if it could be totally anabolic and not at all androgenic. As this is presently impossible, the highest rating we have given any steroid is a nine. The ideal steroid would only exert its effect on muscles; however, steroids effect many other parts of the body as well.
This is why dramatic gains in muscularity are often accompanied by dramatic side effects 6. ADP the the for Adenosine Diphosphate : An important cellular metabolite involved with energy exchange within cell. Chemical energy is conserved in a cell by the phosphorylation of ADP to ATP primarily in mitochondria, as a high energy phosphate bond. In addition to muscle development, testosterone is responsible for male secondary sexual characteristics like body hair, deepening of the voice, development of the male sex organs and sex drive.
The androgenic quality is preferred by some who feel they benefit from the increased aggressiveness and rather fast strength increases associated with androgens.
Glycogen retention of androgenic steroids is very pronounced. High androgenic steroids are often very high in anabolic properties as well. This type of steroid will give good size and strength gains, but the prolonged use of highly androgenic compounds result in serious side effects. Steroid users do not want this effect. Androgenic steroids are the ones that most often aromatize. Numerous side effects can occur, the most common being the development of breast tissue in men.
Estrogen deposited in the mammary gland is called gynecomastia. Limiting the prolonged use of androgenic steroids and using only small dosages is the best way to prevent this effect. Dianabol, Anadrol, and Testosterones aromatize very easily. ATP is generated during catabolism and utilized during anabolism. ATP can be thought of as the actual fuel that makes muscles move.
Oxygen and glucose contribute to the formation of ATP. A majority of athletes obtain steroids on the black market. By temporarily blocking this excretion many athletes can test negative for anabolic steroids on a blood test while currently on a cycle. Popular blocking agents have included: Probenecid, Carinamide, and Anturane. Most blocking agents are banned by committees who also ban anabolic steroids. Catabolism often occurs in disease, infection, and immobilization.
Intense weight training also induces catabolism. A negative nitrogen balance most often accompanies catabolic states. Anabolic steroids reverse this state and actually function optimally on muscles which are in this condition. Therefore, the intensity of a person's training can contribute to the effectiveness of an anabolic steroid.
Steroids potentially increase the availability or production of CP resulting in more available strength and endurance increasing ATP. The hormone occurs naturally in the body and is responsible for several androgenic effects including: facial hair, genetic balding and male reproductive organ development. DHT is important in the augmentation of skeletal muscle. Many endogenous and exogenous testosterones convert to DHT in the body. Common side effects of DHT are acne and accelerated balding.
These range from herbal formulas to strong chemicals which drain the body of electrolytes and fluid. The primary clinical use is as a hypertension treatment. Bodybuilders use diuretics to remove subcutaneous water improving definition. This is effective for some bodybuilders but even often it leaves the athlete's muscles drawn and flat. Occasionally, too much potassium is depleted and muscle cramping is so severe that the bodybuilder cannot pose.
Athletes also use diuretics to dilute drug test urine samples. Often the diuretics themselves are banned by most committees which ban steroids. Needing to make a certain weight class, athletes may use diuretics for rapid weight loss. Side effects are numerous and can include heart failure. Anabolic steroids are an ergogenic aid because they can enhance muscle performance. An injected synthetic steroid is an exogenous source of that hormone. Oral steroids must undergo this process before entering the blood and binding to cells where they exert their functions.
The most accurate analytical method for testing urine samples and for doing substance analysis. A gas chromatograph GC isolates each individual component of a substance for analysis by the mass spectrometer MS. The majority of muscle bulk that comes from using anabolic steroids occurs from muscular hypertrophy. Some studies suggest that anabolic steroids can possibly cause hyperplasia or an increase in the actual number of muscle cells. Many feel that Growth Hormone causes hyperplasia which enables more muscular development than using anabolic steroids alone.
This theory is controversial. The entire process of substances entering the body, converting to particular compounds, and the rate of utilization. The rate is hormonally controlled. A negative nitrogen balance occurs when excretion exceeds intake. A positive balance exists when nitrogen ingestion is greater than what is excreted. A positive nitrogen balance possibly indicates that muscle acquisition is occurring.
Steroidal derivatives exhibit minimal liver toxicity and related side effects, but easily detectable on drug tests even up to 12 months after administering the drug. Oral steroids are subject to first pass before they enter the system and then must go back through the liver before they are eliminated. They both rapidly enter and exit the system. Often, the entire dosage is eliminated in less than a day requiring multiple dosages to keep a constant level of the drug in the blood.
Oral compounds are typically hard on the liver, especially the 17 alpha alkylated group. Some of these are Anadrol, Metandren, Dianabol, and Halotestin. This might be intravenous into the vein , subcutaneous under the skin , or intramuscular in the muscle. Anabolic steroids require deep intramuscular injection. The recommended injection site is the upper outer quadrant of the gluteal muscle. This often occurs because of receptor down regulation.
At this point steroid receptor sites are no longer recognizing the exogenous androgens -- they then are of no further benefit to the user. Plateaus can occur after as few as three weeks, but are more often reported after six weeks. Athletes try to overcome plateaus by increasing the dosage of the drug to keep it working.
This is effective up to a certain point, but soon reaches potentially harmful dosages. Another common practice is to cycle the steroids in a stack-stagger pattern. In this type of cycle the user takes a number of different steroids, each for three to six weeks. Taken in short intervals, the receptor sites usually do not shut down. Other steroid users stop the drugs when they reach a plateau.
Other users feel special arrays do not reach plateaus. An array is a stack of two or more steroids, or drugs. This method is inadequate as it produces false positive and negative readings. During this rebound state the athlete often incurs his best strength and size gains. This may be due to an over production of testosterone by the testes upon the cessation of exogenous steroid use. HCG administration further enhances this effect.
Each person reacts differently to dosages of different steroids. Mapping is done in an effort to individualize dosages so that one maximizes gains while minimizing side effects. Mapping starts with recording a number of aspects of a cycle. First, all the steroids taken must be carefully documented everyday. Graphs of weight and strength gains should be made up and filled in once a week. A thorough diary should be kept which reports any side effects like acne, water retention, gynecomastia, etc.
Other variables should be monitored like energy levels, sex drive, and appetite. Usually these are recorded three times a week. During the cycle, the dosages should be steadily increased. If side effects are occurring concurrently with strength and weight gains, the dosage should be lowered to see if gains outweigh the adverse reactions.
All the variable readings can give clues as to whether the drugs are working. If effective, energy levels, appetite, and sex drive should be high. This method has some flaws. Mapping one drug at a time is more accurate than trying to map a stack of drugs 6. The risk to benefit factor analyzes the increase in benefit derived from using additional quantities of a drug or by additional items to the anabolic steroid stack.
The risk to benefit factor should favor the benefit to justify the additional use of anabolic steroids 6.
Athletes will saturate multiple steroid receptor populations more effectively than if only one steroid was used. Thus lower dosages are necessary reducing side effects for the user.
Users claim that certain drugs are synergistic or work better together. Other drugs are "pre-stacked" by the manufacturer. Some of these are: Primoteston, Sustanon, Drive, and Spectriol.
Women who use steroids risk virilizing effects -- caused by the androgens which exist in all anabolic steroids to a varying degree.
The Ten Most Common Errors Made with Anabolic Steroids and Performance Enhancement Drugs: Any bodybuilder who is considering the use of steroids should make certain to obtain as much information as possible. It is crucial to avoid the most dangerous brands of steroids and equally important to be familiar with the safe steroid brands that cut, define, and tone and those better used to increase muscle mass.
One should also learn how to properly dose anabolics and the various advantages and disadvantages of oral steroids versus injectable steroids. Finally, it is important to understand how to stack and cycle multiple anabolics for short time periods in order to reduce dangerous side effects and to promote permanent gains in lean muscle tissue. Of the many mistakes athletes often make with anabolic steroids, W.
Philips cites the following as the ten most common. Not only is this dangerous, but steroids in high dosages have been proven to be ineffective. Mega dosages put undue stress on the liver and kidneys that can lead to damage or even disease of those organs.
Aromatizing effects, or the conversion of steroids to estrogen, and the suppression of the body's own testosterone production are also greatest when high dosages are used. The body can only use a certain amount of a synthetic steroid. It will not recognize any excessive dosage, and will most often convert it to estrogen.
Once a steroid receptor site, i. This amount where the receptor site is fully activated occurs at a surprisingly low dosage. Reports that many successful bodybuilders, strength athletes, and top-models had to take up to 50 tabs of D-Bol a day, and mg of Testosterone a week to develop their superior physique are blatantly untrue 6.
If a sufficient dose of a steroid is not used for a precise period of time then the effects of the drug will likely be negligible. Often, this is why many bodybuilders "stack" several different brands of steroids at once. By using multiple brands of steroids at the same time, athletes can use lower dosages of each brand and consequently prevent receptor downgrading and harmful side effects.
The other important consideration when using steroids is the "cycle. Most cycles usually last for about eight to twelve weeks and then the athlete begins an "off-cycle" for usually around six months.
Cycling in this pattern allows athletes to take relatively high dosages of steroids safely and then end the drug use before any damage to the body is done. Numerous athletes will use steroids for up to 6 months, a year, or even longer. This practice is dangerous and ineffective as well. The prolonged use of steroids puts stress on the liver and kidneys. This damage often shows no symptoms, until substantial impairment has taken place. Health problems such as cholestatic hepatitis, jaundice, hepatic neoplasms, and kidney failure have arisen in patients who took anabolic and androgenic steroids for prolonged periods of time.
Furthermore, steroids often fail to exhibit any anabolic effects after as little as 6 weeks. The positive nitrogen balance that is a primary benefit of using steroids, diminishes after 6 to 8 weeks. The continued use of the steroids is therefore ineffective 6. Research shows that for the initial positive nitrogen balance that steroids induce to continue, increasing the dosage is necessary. This positive nitrogen balance begins to return to normal after 6 to 8 weeks of a particular steroid's use.
These facts indicate that a cycle should involve using steroids on an incline dose pattern and that switching to different steroids should occur at no more than 8 weeks.
Research also demonstrates that side effects, strength losses, and weight losses suffered when steroid therapy is abandoned, can be minimized through a proper decline cycle. This involves gradual tapering off the drugs at the end of a cycle in order to permit the body's natural testosterone production to resume.
A diamond pattern cycle best fits the facts presented here. Elite Fitness Research maintains a database providing examples of popular, safe and effective steroid stacks and cycles.
A lengthy off cycle should always follow an on cycle. Many steroid users take only a few weeks off the steroids before recommencing the program. Evidence supports a much longer off cycle period that allows the body to return to normal and recover from any stress suffered during the cycle.
Steroid receptor sites are much more active when the user has been off the drugs for an extended time period. Most report that the longer they remain off the drugs, the more effective they are when they go back to them 6. Anabolic steroids are most effective when used with a high calorie, high protein diet. In fact, only one steroid has exhibited any anabolic effects on a limited calorie diet.
An optimum diet when on steroids involves consuming 6, to 9, calories per day. Most people regularly consume 2, to 3, calories per day. Second only to intense training, a high calorie diet is the most important factor to be in place for significant muscle gains. In other words, a thirty pound gain in lean muscle mass has to come from somewhere.
Supplements may be needed to meet this goal. Many athletes do not eat enough food for steroids to work, or if they do intake enough calories, often too much fat is consumed. Anabolic steroid themselves can increase cholesterol levels and blood pressure. This may lead to heart disease. An athlete should always attempt to keep excessive fat out of the diet to offset any additional threat of heart disease that steroids present. Concurrently, make sure protein and overall caloric consumption is high enough to fuel the full effectiveness of the steroids Steroids are most effective in this situation.
An athlete can attain this state with regular, intense workouts. Remember, weight training is the stimulus that allows skeletal muscle cells to use the anabolic steroids. Without this proper catalyst, anabolic steroids will not exert the desired effect. Workouts should be progressive and involve maximum weights.
The most important concept to understand, and one of the few on which almost all experts in the bodybuilding community agree, is the idea of training to muscular failure. In other words, if when performing a set, you are able to complete the ten repetitions without aid from a partner, then the set was performed with a weight that was too light. Although the experts often disagree on the most effective work-out duration, with opinions ranging from twenty minutes to three hours, almost all agree that the last two or three reps of each set should not be possible entirely by oneself.
This holds true for both steroid users and non-users alike 6. An initial plasma screen should be performed to establish a reference range, and to determine any existing problems that might preclude the use of steroids. If the initial test shows no contraindications, then another should be done about 6 weeks into the cycle to check for further abnormalities. During the initial weeks of a cycle, many readings often become elevated only to return to normal several weeks later. Blood screening every six weeks should bypass this normal fluctuation and give a more accurate interpretation.
If this blood test shows elevated serum levels, it might justify ending the cycle to avoid serious damage. Unfortunately, only a fraction of steroid users ever gets a blood test 6. Many athletes increase the risk of side effects by using the wrong steroids.
The use of androgenic steroids is frequently linked to serious side effects. Androgenic steroids exert their effects primarily on the secondary sexual characteristics of the body like the deepening of the voice, development of the sex organs, and male pattern baldness.
If one feels he must use these items; they should never be used for more than 4 to 6 weeks at a time. Also, when stacking, it is not wise to use more than one highly androgenic product at a time.
Injectable steroids are a better choice in most cases as they not only provide a steady influx of the drug to the blood stream, but they are not subject to first pass, a stage where an oral steroid goes through the liver losing a great deal of its potency, and causing a great deal of stress to the organ.
Most athletes still are not aware that they can achieve great gains on low androgenic and high anabolic or muscle development inducing steroids, while avoiding many hazards.
Therefore, it is safe to conclude that a thorough knowledge of which steroids are highly anabolic versus those that are primarily androgenic is of paramount importance. The company Elite Fitness Research maintains a database of the various brands of steroids and how they exert their effects on the body 6. This heading speaks for itself. Phony steroids are being used by thousands of unsuspecting athletes.
Some of these bad steroids contain impurities that cause infections or even poisoning at the extreme. Other fake steroids, contain only inert ingredients, which will of course result in no muscle gains.
Other counterfeits carry the name of one drug, but actually contain another. This can result in the athlete using a drug he or she does not desire to be using. For example, a recent test of a product called Liquid Anavar was found to contain a mixture of testosterones. Many athletes used this drug for contest preparation thinking it would help enhance definition, when in fact the drug was making them retain water and look bloated. This item was also used by several women who were told it was a very low androgenic steroid, when in fact the testosterone which the 'Anavar' contained was exactly what they wanted to avoid.
Fake steroids do pose a serious threat to athletes. This last mistake is almost self explanatory. Information is the key to successful and safe steroid usage. One point bears additional consideration. The information should come from a reliable and knowledgeable source. Many athletes begin a cycle with only the advice of a black-market steroid drug dealer.
Another source of very poor information is conventional gym wisdom. Often this information is based solely on anecdote with no regard to psychological fact. Finally, it is important to realize that the knowledge of steroids in the medical community varies widely from doctor to doctor. Some have excellent information and some have either very little knowledge of the subject or significantly outdated views. Make certain to ask anyone who has an opinion on the subject where he or she got the facts and do not be afraid to question those sources.
Of the athletes that I have interviewed that tried a cycle of legitimate anabolic steroids, those that did not make good gains in lean body mass most often have not paid special consideration to points 2, 5, and 6. For anabolic steroids to be effective, they must be used in relatively high dosages, on a high calorie diet, and an athlete must train intensely. Pursuant to the statute, as well as extant federal criminal laws, several anabolic steroids are now classified as Schedule III controlled substances, and among other things their possession and distribution may are criminalized.
Also, you may wish to look at the following articles, all of which are prescriptive but which set forth, in varying degrees of usefulness, the current law: Entertainment Law Journal 33 That section provides: Any sentence imposing a term of imprisonment under this paragraph shall, in the absence of such a prior conviction, impose a term of supervised release of at least 2 years in addition to such term of imprisonment and shall, if there was such a prior conviction, impose a term of supervised release of at least 4 years in addition to such term of imprisonment.
Note also that the distribution of human growth hormones is prohibited as well under 21 U. Except as provided in paragraph 2 , whoever knowingly distributes, or possesses with intent to distribute, human growth hormone for any use in humans other than the treatment of a disease or other recognized medical condition, where such use has been authorized by the Secretary of Health and Human Services under section of this title and pursuant to the order of a physician, is guilty of an offense punishable by not more than 5 years in prison, such fines as are authorized by Title 18, or both.
Whoever commits any offense set forth in paragraph 1 and such offense involves an individual under 18 years of age is punishable by not more than 10 years imprisonment, such fines as are authorized by Title 18, or both.
Any conviction for a violation of paragraphs 1 and 2 of this subsection shall be considered a felony violation of the Controlled Substances Act [21 U. As used in this subsection the term "human growth hormone" means somatrem, somatropin, or an analogue of either of them.
The Drug Enforcement Administration is authorized to investigate offenses punishable by this subsection. Finally, note that if you're in the military, you are generally subject to military law, which has an independent prohibition on anabolic steroids that incorporate various provisions of the U.
There are a number of steps that should be understood in order to complete a safe and proper Intramuscular injection.
First off, before handling any needles or vials, the user should take a thorough shower. Next, an alcohol swab should be used to clean the injection site and another alcohol swab should be used to clean the rubber stopper on top of the vial which will be drawn from. Then, take a brand new syringe out of its wrapper, remove its plastic top, draw about 2 ccs of air into it and insert it into the vial.
Inject this air into the vial; this creates pressure within the vial and makes it easier to draw out oil based preparations. Then, hold the syringe needle-side-up and continue to tap it to encourage all the air bubbles to come to the top of the syringe. Now, take another clean syringe, remove it from its sterile package and unscrew the needle from the syringe. Exchange the brand new needle for the one that has just been injected into the stopper. By using two needles for every injection, you can take advantage of using the full sharpness of the pin.
The needle does suffer some dulling when it is pushed through the firm rubber stopper on a vial. It is important not to touch this needle before the injection. It should not come into contact with a counter top, your fingers, nor should it be cleaned with alcohol. This needle is sterile and should not be touched. At this point, once again swab the injection site with alcohol, then press the stopper of the syringe holding it needle-side-up, until the slight air bubbles that are at the top are pressed out.
Once a bead of oil has appeared at the top of the needle, allow it run down the surface of the needle which provides lubrication. At this time, take the syringe and hold it like a dart. Use the other hand to stretch the skin at the injection site and simply push the sharp clean needle in.
After inserting it deep into the muscle, pull back on the stopper for a few seconds to make sure it does not fill up with blood which would indicate that the needle had been injected into a blood vessel. Providing there is no blood present in the syringe, slowly press the stopper down until all the oil is injected. Then, quickly pull the needle out and take another alcohol swab and press firmly on the injection site. This will minimize bleeding, if there is any, and by firmly pressing on the injection site and slightly massaging it, some of the soreness may be eliminated.
It is important that the liquid is not injected too quickly as this causes more pain at the site during the injection and in the proceeding days. After this procedure has been completed, return the plastic caps to shield the needles and make sure they are discarded properly. To avoid discomfort and excessive scar tissue at the injection site, it is not wise to inject more than 2 ccs of solution per shot. This means the shot must penetrate the skin and subcutaneous tissue to enter the muscle itself.
Intramuscular injections are used when prompt absorption is desired, when larger doses are needed than can be given cutaneously or when a drug is too irritating to be given subcutaneously. The common sites for in tramuscular injectons include the buttock, lateral side of the thigh, and the deltoid region of the arm. Muscles in these areas, especially the gluteal muscles in the buttock, are fairly thick. Because of the large number of muscle fibers and extensive fascia, fascia is a type of connective tissue that surrounds and separates muscles the drug has a large surface area for absorption.
Absorption is further promoted by the extensive blood supply to muscles. Ideally, intramuscular injections should be given deep within the muscle and away from major nerves and blood vessels. The best site for steroid injections is in the gluteus medius muscle which is located in the upper outer quadrant of the buttock.
The iliac crest serves as a landmark for this quadrant. The iliac crest is the top of the pelvic girdle on the posterior back side. You can find the iliac crest by feeling the uppermost bony area above each gluteal muscle. The upper outer quadrant is chosen because the muscle in this area is quite thick and has few nerves.
The probability of injecting the drug into a blood vessel is remote in this area. Injecting here reduces the chance of injury to the sciatic nerve which runs through the lower and middle area of the buttock.
It controls the posterior of each thigh and the entire leg from the knee down. If an injection is too close to this nerve or actually hits it, extreme pain and temporary paralysis can be felt in these areas. This is especially undesirable and warrants staying as far away from this area as possible.
If the gluteal region cannot be injected for some reason, the second choice would be the lateral portion of the thigh. Usually, intramuscular injections in the thigh are only indicated for infants and children.
The vastus lateralis muscle is the only area of the thigh that should be injected intramuscularly. This site is determined by using the knee and the greater trochanter of the femur as landmarks. The greater trochanter is the bony area that you can feel where the femur joins the pelvic girdle. The mid portion of the muscle is located by measuring the handbreadth above the knee and the handbreadth below the greater trochanter.
Injecting into the front of the thigh or inside of the thigh is extremely unwise.
These areas contain nerves as well as a number of blood vessels. The principle components of a syringe include a cylindrical barrel to one end of which a hollow needle is attached, and a close fitting plunger.
This length allows for penetration to reach deep inside the muscle tissue. The lower the gauge number, the wider it is. A 27 gauge needle is very thin. An 18 gauge is quite wide; it is often referred to as a cannon. The 22 and 23 gauge needles are not so large that they are difficult to insert, yet are large enough for solutions to easily be propelled through them.
The use of insulin needles is not acceptable; they are simply too small. Mauro Di Pasquale, together with some additional info on low carb foods, as the list in the book is small.
Before you start on this diet. Get a complete physical, including blood work. Among other things, this will give you a baseline Cholesterol level. This diet is not recommended for children or pregnant women. This diet is controversial, use at your own risk. Problems with low-fat diets Low fat sends the body into starvation mode, it tries to hold on to fat, burns muscle instead.
When carbohydrate stores are exhausted, it will burn protein first before switching to fat. Carbohydrates can increase serotonin levels and cause sleepiness. Insulin swings can provoke mood swings. High insulin levels increase fat storage which can cause bloating, and water retention. Often, protein supplements are needed for the bodybuilder. Low-fat foods are often much more expensive than the conventional version, and contain more "chemistry" i.
How the high-fat diet works: During the week Monday - Friday , you eat by calories about The plentiful supply of fat causes a metabolic shift from primarily burning carbs to primarily burning fats.
Insulin levels remains low which increases GH release. Increased dietary fat is also linked to increased testosterone levels. Despite popular belief, the human body can run pretty well without carbs otherwise Eskimos wouldn't be doing too well.
During the weekend Saturday - Sunday, about 24 to 48 hours , you eat a high carb, medium fat This causes an insulin spike. While this can increase fat deposits, it moves more nutrients into your muscles, and has an anabolic effect.
What are the benefits? What about Cholesterol?
If you keep your fat intake somewhat balanced, i. For example, eggs tend to increase your HDL level good Cholesterol. Your actual mileage may vary - test your Cholesterol level before you start. Low carb foods Try to get as much natural fiber as possible from salad or vegetables, while staying within the 30g carb target. The usual suspects: Beef, Chicken etc. Fish Cheese Butter Any kind of oil Veggies: Caesar salad dressing, Oil and vinegar salad dressing, Mustard e. Dijon , Pickles, Sour cream For the sweet tooth: Ephedrine is questionable.
References The anabolic diet Dr. Mooney Blvd. Netzer Dell Publishing ISBN Supplements while on the anabolic diet There are a bunch of supplements out there for the bodybuilder, a lot of junk and a few gleaming jewels. The problem anabolic dieters face is twofold. One problem resides in finding what exactly works, and what does not. The second problem begins when you first start the anabolic diet. You are creating an entirely different arena for which the supplements can or can not work.
Some of it is simple. Obviously carb drinks are out of the question, so are most supplements like weight gainers and even some protein supplements which I will address later. First let's address which supplements the anabolic dieter should stay away from. Carb drinks, weight gainers with carbs, in fact anything with carbs in it that can be considered a supplement.
MCT oil. There has been quite a bit of debate as to whether an anabolic dieter can use this supplement. While having a protein-sparing effect on a diet high in carbohydrates, MCT's can play real havoc with the body on the high fat diet.
Instead of using up the long chain fatty acids that make up most bodyfat, the body opts to use the MCT's. This results in a bypassing of the metabolic processes that the high fat diet sets up to burn its own fat. The decrease in fat to lean mass the diet seeks to deliver is thus lost. It should also be pointed out that the long chain fatty triglycerides used in the anabolic diet, have many advantages over MCT's. And, along with decreasing the production of bodyfat which the MCT's also do they increase the amount of existing body fat broken down and serve to greatly decrease body fat levels.
Vanadyl Sulphate. Vanadate a salt of vanadic acid which is derived from vanadium is an essential trace element in most body tissues of mammals but has an unknown function. However, both the vanadate and vanadyl forms of vanadium have been shown to stimulate possible insulin-like effects. Its effects have been reported to diminish the diabetic effect by either substituting for and replacing insulin or possibly enhancing the effects of the existing insulin in the body on diabetic rats.
Oral vanadate, however, seems to have little effect on plasma glucose levels in nondiabetic rats. Another study done on rats found that despite the improvement of the rat's diabetic state, vanadate-treated rats did not gain more weight than the untreated rats, and in fact, in some studies, caused a DECREASE in bodyweight in control and diabetic rats due to decreased food intake. In real life, I have found that vanadyl sulfate seems to increase the "pump" from workouts and by some mechanism allows the pump to remain for some time after a workout.
I also have noticed that it seems to increase "hardness" and in me, vascularity. The problem for anabolic dieters stems from the fact that it either works with insulin, or by itself acting like insulin.
As you know, insulin on the 5 high fat days of the diet is chronically low, and glycogen levels are chronically elevated for very good reason. By taking the vanadyl sulfate during this time, I can assure you that it won't work for 2 reasons. Low insulin levels, and little or no carbohydrates in the diet to stimulate the insulin or the vanadyl sulfate. Therefore stay away from it on the high fat days. On the other hand, if you want to take it on your 2 carb-loading days, that is fine, and the vanadyl will work for you properly.
But I still can't recommend it either way, from evidence of toxicity to the liver, and because further research is needed to substantiate any of the many claims made by the manufacturers.
Supplements to take on the Anabolic Diet 1. Caffeine Caffeine is found in coffee, unless specified that it is plant products like the cola available in liquid, tablet, tea, chocolate, and cola drinks, which includes both diet cola drinks caffeine-free and regular cola drinks.
It is also present in related kola nut ref. A number of studies have shown that caffeine may favorably affect long-term endurance performance ref. Still, it seems very likely from an analysis of the biochemical effects of caffeine that is has a beneficial effect on short-term fatigue and muscle fiber in high intensity, short-term exercise like weightlifting ref.
Caffeine is also of great use for people on the anabolic diet. A high carbohydrate diet negates the fat-burning effects of caffeine ref. I would recommend a good, strong cup of coffee 20 minutes or so before training as a practical, natural way to make full use of its benefits. The caffeine, ephedrine, aspirin stack This can have a positive effect on workload capacity and anabolic drive as a thermogenic cocktail ref.
It can promote fat burning while decreasing possible muscle breakdown. I have used it quite extensively and know for an absolute fact that the "stack" works far better on the anabolic diet than on a regular carb-based diet.
First we know from the reference above, that carbs can negate the effect of caffeine, but on the anabolic diet we have an inherent need for free fatty acids for energy, and caffeine will increase these levels in the blood and thus will improve both workload capacity, fat burning capabilities, and spare muscle, but only on the anabolic diet will the effects of the caffeine in the stack be realized to its full potential.
This is not to say that if you are on a carb-based diet and use the stack that it won't work, because it will. What I am saying is that to get the most bang for your buck you have got to be on the anabolic diet -- period. As far as ephedrine is concerned, it is a drug. And what comes with all drugs is a note of caution.
If you use the stack, make sure that you use it correctly, don't remain on it for extended periods of time, and make sure that you "can" take it. What I mean is this. If you have a heart condition, high blood pressure, etc.
But do so at your own risk. Ephedrine may be banned from over-the-counter sale by the FDA. If it is, ephedrine can be found in its herbal form under the name ma huang. Creatine Monohydrate Creatine Monohydrate is obtained from food especially red meat -- 2 lbs.
Creatine is then taken up by skeletal muscle where it forms phosphocreatine, the high energy phosphate compound. Phosphocreatine serves as a backup source of energy for ATP, the immediate source of energy for muscular contraction. The amount of phosphocreatine in skeletal muscle partially determines the length of time that maximum muscle work can be done. Once the phosphocreatine is gone, ATP must be regenerated through the metabolism of substrates such as glycogen, glucose, fatty acids, ketones, and amino acids.
Recent research has shown that oral creatine supplements not only increase creatine content in the muscle the increase is greatest in exercised muscles ref. Other studies have shown that oral creatine supplements increases both power output and the total amount of short term work ref. Creatine may also independently result in increased body mass ref.
There is some conflicting data out there ref. The literature cites the dosages as: Mauro Di Pasquale has found the dosages higher than those listed in the studies to work better. Here is what he says: Use 2 grams per 10 lbs. Anyone over lbs. The basis premise is that the long and slow school of aerobics for fat-burning is now outdated.
Shawn Phillips of Muscle Media claims the way to more fat-burning success is interval training done on a track, a bike, or stairs. To get cut there is nothing else like a good diet. High reps and less weight is a myth as is spot reducing. Aerobics are good, however, too much will burn muscle. Optimal Training for Muscle Growth Intensity has been identified as the single most crucial factor to success in your training. Intensity can be defined as the percent of your momentary ability to perform an exercise.
Intensity has nothing to do with how much resistance you are using, nor what percent of your 1 repetition maximum is for a chosen exercise. The specific intensity required to produce optimal gains in strength is unknown at this point. What is "HIT"? HIT simply means organizing your workouts so that they are: BRIEF - sets of a few basic exercises performed in an hour or less. The reps should be done in a controlled fashion so tension is placed on the muscles.
Some use a 2 second count for the concentric lifting phase while others use a 20 second count. One set IS productive, although some high intensity advocates sometimes choose to perform more than one set.
Some people may require additional sets.
Frequently bought together
As a general rule, with of course some exceptions, one set performed in a high intensity manner will provide all the stimulation you need. When you're in the gym you want to focus your energies on only performing work that is productive, i. In good form, you push yourself as far as you can go on every set. Now, by training this way you simply CANNOT do the marathon hour workouts the "champs" say they do in the muscle mags.
These guidelines - or ones very similar have formed the basis of strength training programs for years: Intensity is defined as "a percentage of momentary ability". In other words, intensity relates to the degree of "inroad" or muscular fatigue, made into muscle at any given instant. Essentially this principle states that in order to increase muscular size and strength, a muscle must be stressed - or "overloaded" with a workload that is beyond its present capacity. Your intensity of effort must be great enough to exceed this threshold level so that a sufficient amount of muscular fatigue is produced.
Your muscles must be overloaded with a workload that is increased steadily and systematically throughout the course of your program. Therefore every time you work out you should attempt to increase either the weight you use or the repetitions you perform relative to your previous workout.
This can be viewed as a "double progressive" technique resistance and repetitions. Challenging your muscles in this manner will force them to adapt to the imposed demands or stress. It really doesn't matter whether you fatigue your muscles in one set or several sets - as long as your muscles experience a certain level of exhaustion. When performing multiple sets, the cumulative effect of each successive set makes deeper inroads into your muscle thereby creating muscular fatigue; when performing a single set to failure, the cumulative effect of each successive repetition makes deeper inroads into your muscle thereby creating muscular fatigue.
Numerous research studies have shown that there are NO significant differences when performing either one, two or three sets of an exercise, provided, of course, that one is done with an appropriate level of intensity i. As muscle hypertrophy is an adaptive response by the body to stress, you should always strive to go as far as you can go on that "impossible" rep.
Every centimeter matters. Your "impossible" rep should last between seconds. One could even call this an "isometric rep". If concentric muscular failure occurs before you reach the lower level of the repetition range, the weight is too heavy and should be reduced for your next workout.
If the upper level of the repetition range is exceeded before you experience muscular exhaustion, the weight is too light and should be increased for your next workout by five percent or less. In many cases people have been known to benefit from higher reps for their lower body , while lower reps for the upper body One can perform a set of 10 reps in as low as seconds, or a set of only 1 rep in 60 seconds.
So how many seconds per repetition? The general guideline is a 6 second repetition consisting of a 2 second lifting concentric phase, followed by a 4 second lowering eccentric phase. The lowering of the weight should also be emphasized because it makes the exercise more efficient: The only difference is that when you raise a weight, your muscles are shortening against tension and when you lower a weight, your muscles are lengthening against tension.
So, by emphasizing the lowering of the weight, each repetition becomes more efficient and each set becomes more productive. Because a muscle under tension lengthens as you lower it, lowering the weight in a controlled manner also ensures that the exercised muscle is being stretched properly and safely.
Thus in a rep scheme with the above guidelines, each set should take you between seconds until you reach concentric muscular failure. If you are training with a high level of intensity, more than one hour is counterproductive as it increases the probability of overtraining due to a catabolic hormone called cortisol. Overtraining, next to injury, is your worst enemy. Avoid it like the plague. You should proceed from one exercise to the next as soon as you catch your breath or feel that you can produce a maximal level of effort.
After an initial period of adjustment, you should be able to recover adequately within 1 to 3 minutes. Training with a minimal amount of recovery time between exercises will elicit a metabolic conditioning effect that cannot be approached by traditional multiple set programs. The emphasis of your exercises should be your major muscle groups i.
You should select any exercises that you prefer in order to train those body parts. It is recommended that lower body work be done first, as it is more taxing. This is not always the case, as a technique for bringing up a lagging body part is to work it first in your routine, but it is a general outline.
The reasoning is that training their upper body on one day and lower body on the next day allows them additional time to work each muscle group "harder". And if you train harder you MUST train briefer, not longer. You cannot train hard for a long period of time. Thus, out of physiologic necessity, people who use a split routine have to reduce the intensity of their exercise which leads to less growth stimulation. After high intensity training your muscle tissue is broken down although that's a very basic way of describing it and the recovery process allows your muscle time to rebuild itself.
Thus the stronger you get the LESS high intensity exercise you can tolerate. Some authorities, such as Dr. Thus in theory, the average trainee has the potential to increase his untrained strength by a factor of 4, but his recovery ability will only increase by a factor of 1.
With the ever decreasing availability of non-counterfeit black market steroids athletes are increasingly turning to international mail order and the Internet for steroid downloads. The success of download attempts varies enormously, as does the reliability of the mail order pharmacies. As the laws in this area remain vague, the following general guidelines should be used in mail order transactions in order to insulate the downloadr from potential problems.
Never order using your real name. Do not pay by a traceable means -- e. Keep the order small i. Never include any personal information e. Request non-registered delivery only and request a notice to be placed on package "leave at door. Do not order by unencrypted E-mail, order by regular mail. Never sign for or acknowledge ordering a package -- i. Check out arriving-orders carefully for dubious looking brands and containers.
Use published literature and discussion forums like www. Do not order any overseas package shipped via express. Always use regular snail mail service.
A delayed but delivered parcel is preferable to a fast, intercepted one.
The Complete Book of Food Counts, 9th Edition : The Book That Counts It All
Detailed Fina Instructions- courtesy of Animal himself! A 20ml syringe will create 80psi, while a 10ml syringe creates psi. With a 10ml syringe the solution will go through more than 2x faster.
Quick Access Links: GMF Filters Cleaning a spent sterile filter for 'pre-filtering' purposes. What you should have in your 'Sterile' kit.
What you should have in an 'EZ' kit. How to keep a bottle sterile. New 'Easy' kit directions. Sterile filtering. Descriptions of Variations Resistant to weakening or disruption of the fibrous matrix by inorganic or organic solutions and has a broad chemical compatibility.
Made of borosilicate glass microfibers. Presterilized by gamma irradiation. Well, if you mess up your filter you can run some methanol through it and then wrap it in a piece of aluminum foil, and then you can throw it in your oven at F for minutes. Then it will be good as new again! You can also make a very good pre-filter which is specifically made for our solutions!
Cleaning a spent sterile filter for 'pre-filtering' purposes.
The Complete Book of Food Counts (3rd Edition)
The GDX filters have a pre-filter built into them and it is a By cleaning an old Sterile filter out with methanol you can use it again as a pre-filter if your solution hasn't cleared enough. Run about 20ml of methanol through your syringe into your syringe filter.
When the syringe is empty, back draw on the syringe and that pulls much of the filler off the top of the filter and you will see the methanol turn white. Discard the methanol. Blow some air through the filter by taking off the syringe and filling it with air a couple times to dry out the filter. Let sit 24hrs to let the rest of the methanol evaporate, or you can throw it in a F oven. A red stoppered clear vial with oil in it. A sealed clear, sterile, vial. Two 18 gauge 1. A 5ml and a 10ml syringe.
A QS also has a 20ml syringe. This is the largest syringe we can use with the Sterile filters. QS kits have 2 filters. A real cheap coffee filter. It can also mean outright steroids in countries where they are legal. Please do not do anything illegal with these solubility experimentation kits. Tear out the aluminum center circle of the bottle.
Tear off the rest of the aluminum. Using syringe filters or sterile contents from the clear bottle inject back into the bottle or just pull the stopper out and pour whatever you want into it and reseal. As long as you don't touch the lip of the bottle with something non-sterile it will remain sterile. New The the the 'Easy' kit directions.
Oxidation is what causes the glue to turn into a gum and which also turns solution brown. You may crush the pills in the vial to speed up the breakdown of the pills, but DO NOT let the pills or crushed pills sit for more than an hour without going to step 2 or the glue will oxidize. You must do step 2 within that time frame as the oil keeps the glue from oxidizing.
IF you have crushed the pills you can skip step 3. Let it set at least 2 hours or overnight to soften the pills further. Do not shake. This should take about 15 minutes. Boiled water is hot enough if you don't have an electric stove. At this point you turn off the heat, but let the vial sit on the element or in the hot water as it cools.
Let's say you're trying to stick to a healthy diet that is high in fiber and low in fat and sodium. Look up a food item and you'll see an array of brands compared, making it easy to find the healthiest choices.
All major brands of packaged, canned, and frozen food items are listed. You can even look up a chain restaurant and check out menu options before you order; for example, a Carl's Jr.
Know what you're eating--look it up before you download! Most health -- and weight -- concious people have become aware of the importance of restricting dietary fat and salt and boosting their intake of fiber.
But whether you're on your own or under a doctor's supervision, you'll find everything you need to know in this bigger and better than ever New Third Edition of The Complete Book Of Food Counts. It contains the latest nutritional information on over 12, items, featuring basic generic foods, brand-name foods, fresh, frozen and fast-food items in one compact, comprehensive reference.
Convert currency. Add to Basket. Compare all 4 new copies. Fine Communications, Hardcover. Book Description Dell, Mass Market Paperback.A lot harder to do on regular gear. You'll need a glass pot big enough to hold 2 quarts of liquid. Let it set for less than 1 hour to prevent glue oxidation. Although the experts often disagree on the most effective work-out duration, with opinions ranging from twenty minutes to three hours, almost all agree that the last two or three reps of each set should not be possible entirely by oneself.
What is "HIT"? Tear off the rest of the aluminum. Estrogen deposited in the mammary gland is called gynecomastia. Corinne T. Oral steroids must undergo this process before entering the blood and binding to cells where they exert their functions.
- GODFATHER BANGLA PDF
- KAREN KINGSBURY THE BRIDGE EPUB
- AMONG THE BETRAYED PDF
- JO NESBO THE BAT EBOOK
- OUTLIERS THE STORY OF SUCCESS PDF
- THE BRIDE JULIE GARWOOD EBOOK
- THE WEDDING JULIE GARWOOD EPUB
- THE SOUL OF A NEW MACHINE TRACY KIDDER PDF
- STOCKS FOR THE LONG RUN 5TH EDITION PDF
- COMPILER DESIGN BY KAKADE PDF
- FISICA AMALDI PDF