https://hypermuscles.com/ Thu, 21 May 2026 17:03:40 +0000 MyBB https://hypermuscles.com/showthread.php?tid=10254 Wed, 08 Apr 2026 09:23:31 +0000 admin]]> https://hypermuscles.com/showthread.php?tid=10254
How do you see this forum can help you with your bodybuilding goals?]]>
How do you see this forum can help you with your bodybuilding goals?]]> https://hypermuscles.com/showthread.php?tid=9411 Fri, 18 Nov 2022 14:10:24 +0000 01dragonslayer]]> https://hypermuscles.com/showthread.php?tid=9411


Adequate hydration seems like such a simple concept but yet fitness-enthusiasts and everyday Joes overlook it. It’s not uncommon to see people who go through a whole day without drinking much more than a cup or two of coffee and some sugar-laden fruit juice (which can actually dehydrate you).



Water should be the main beverage of choice and consumed regularly throughout the day if you are looking to keep properly hydrated. Being well-hydrated will improve the quality of your workouts, increase your energy levels, and enhance your ability to digest food and absorb nutrients, among many other things. Thus, this article will take a look at just how important hydration is for optimal fat loss and finish off with tips on how to keep liquid intake adequate.



Adequate Hydration Expands Blood Volume
In your body, many hormones (chemical messengers) play a role in the promotion of fat loss. These hormones interact with various tissues of the body (including fat cells) by being circulated through the blood. Dehydration may reduce circulating blood volume, which compromises this process. When you maintain a fully expanded blood volume and adequate circulation (via appropriate fluid intake), it is easier for the body to circulate all of the hormones and process energy (in the form of ketone bodies, fatty acids, and glucose) that aids the fat loss process.



Adequate Hydration Improves the Liver's Ability to Mobilize Fat Tissue
There are many metabolites that build up from fat mobilization that have to be eliminated from the body. If you are adequately hydrated, these metabolites will preferentially be eliminated through the kidneys. If you are dehydrated, the liver is going to be responsible for moving a lot of those metabolites into the bile and stool for excretion. When losing body fat, the liver is also the main area where mobilized fat is processed. If the liver has to strain to eliminate metabolites, it has less capability to metabolize stored fat into usable energy. Staying well hydrated frees the liver to process body fat so that it can be burned as fuel.







Adequate Hydration Enhances Endocrine Signaling
When properly hydrated, the interior, fluid-filled space of the cell (called the cytosol) is going to be as full as possible. In this situation, think of your cells as balloons that are fully blown up. The cell will be stretched out so that all of its hormonal receptors are exposed to their extracellular environment and can interact optimally with circulating hormones. If you are dehydrated your cells may not be expanded (think more like a slightly deflated balloon), thus cell receptors are not as well exposed, and your hormones do not circulate as easily.



Adequate Hydration Increases Energy Expenditure
A gallon of ice-cold water (40 degrees Fahrenheit) requires roughly 125 calories of heat (energy/calories) to warm it to the standard core body temperature of 98.6 degrees Fahrenheit. At the same time, consuming cold water slightly lowers one’s core body temperature, which requires energy (calories) to heat the body back to its normal temperature. Between these two processes, the calories burned by the body can add up and contribute to a caloric deficit over time.



Bottom Line
It’s unfortunate that inadequate water consumption likely holds many people back from their health and fitness goals. The rule-of-thumb purported by health organizations and doctors alike is that you should consume about eight 8-ounce glasses of water per day.



However, for active individuals and those with a good amount of muscle, a better guideline is to consume at least one ounce of water for every kilogram of body weight. Thus, a gym goer weighing 220lbs (100kg) should aim for 100 ounces of water per day, minimum. If you struggle to drink enough fluid and keep hydrated, you should check out this article that gives some simple tips to increase water intake. The tips may not be profound, but they are sure to keep you hydrated so your body can keep efficient and healthy.



Ultimately, if you’re trying to lose fat or prep for a physique competition, cutting water too low will only make the process harder, so don’t skimp on fluid intake.]]>


Adequate hydration seems like such a simple concept but yet fitness-enthusiasts and everyday Joes overlook it. It’s not uncommon to see people who go through a whole day without drinking much more than a cup or two of coffee and some sugar-laden fruit juice (which can actually dehydrate you).



Water should be the main beverage of choice and consumed regularly throughout the day if you are looking to keep properly hydrated. Being well-hydrated will improve the quality of your workouts, increase your energy levels, and enhance your ability to digest food and absorb nutrients, among many other things. Thus, this article will take a look at just how important hydration is for optimal fat loss and finish off with tips on how to keep liquid intake adequate.



Adequate Hydration Expands Blood Volume
In your body, many hormones (chemical messengers) play a role in the promotion of fat loss. These hormones interact with various tissues of the body (including fat cells) by being circulated through the blood. Dehydration may reduce circulating blood volume, which compromises this process. When you maintain a fully expanded blood volume and adequate circulation (via appropriate fluid intake), it is easier for the body to circulate all of the hormones and process energy (in the form of ketone bodies, fatty acids, and glucose) that aids the fat loss process.



Adequate Hydration Improves the Liver's Ability to Mobilize Fat Tissue
There are many metabolites that build up from fat mobilization that have to be eliminated from the body. If you are adequately hydrated, these metabolites will preferentially be eliminated through the kidneys. If you are dehydrated, the liver is going to be responsible for moving a lot of those metabolites into the bile and stool for excretion. When losing body fat, the liver is also the main area where mobilized fat is processed. If the liver has to strain to eliminate metabolites, it has less capability to metabolize stored fat into usable energy. Staying well hydrated frees the liver to process body fat so that it can be burned as fuel.







Adequate Hydration Enhances Endocrine Signaling
When properly hydrated, the interior, fluid-filled space of the cell (called the cytosol) is going to be as full as possible. In this situation, think of your cells as balloons that are fully blown up. The cell will be stretched out so that all of its hormonal receptors are exposed to their extracellular environment and can interact optimally with circulating hormones. If you are dehydrated your cells may not be expanded (think more like a slightly deflated balloon), thus cell receptors are not as well exposed, and your hormones do not circulate as easily.



Adequate Hydration Increases Energy Expenditure
A gallon of ice-cold water (40 degrees Fahrenheit) requires roughly 125 calories of heat (energy/calories) to warm it to the standard core body temperature of 98.6 degrees Fahrenheit. At the same time, consuming cold water slightly lowers one’s core body temperature, which requires energy (calories) to heat the body back to its normal temperature. Between these two processes, the calories burned by the body can add up and contribute to a caloric deficit over time.



Bottom Line
It’s unfortunate that inadequate water consumption likely holds many people back from their health and fitness goals. The rule-of-thumb purported by health organizations and doctors alike is that you should consume about eight 8-ounce glasses of water per day.



However, for active individuals and those with a good amount of muscle, a better guideline is to consume at least one ounce of water for every kilogram of body weight. Thus, a gym goer weighing 220lbs (100kg) should aim for 100 ounces of water per day, minimum. If you struggle to drink enough fluid and keep hydrated, you should check out this article that gives some simple tips to increase water intake. The tips may not be profound, but they are sure to keep you hydrated so your body can keep efficient and healthy.



Ultimately, if you’re trying to lose fat or prep for a physique competition, cutting water too low will only make the process harder, so don’t skimp on fluid intake.]]> https://hypermuscles.com/showthread.php?tid=9410 Fri, 18 Nov 2022 14:08:15 +0000 01dragonslayer]]> https://hypermuscles.com/showthread.php?tid=9410 It’s become quite lucid that many competitive physique athletes (both men and women) are merely in it for the looks and nothing else. These competitions are, after all, about how your body looks and not how it functions. But what does health really mean if looks are not the best indication of longevity?



Bodybuilding and fitness, at their core, should not be viewed as just intermittent sports or competitions to build muscle and get as lean as possible. Rather, they’re a lifestyle to improve your body and health. Fitness should be a journey to enhance all aspects of your life, not take away from them. It’s unfortunate that many fitness enthusiasts and bodybuilders equate sacrifice and deprivation with success and “Wanting it more.”



It’s become quite lucid that many competitive physique athletes (both men and women) are merely in it for the looks and nothing else. For whatever reason, these individuals tend to feel superior to others because of their aesthetics and leanness.



Take a step back and really think about that for a moment; why would looking a certain way make you superior to someone, or more healthy than them? Depending on your level of detachment from reality, I can assure you what goes on inside of your body is far more important than what your shell looks like.



Beauty is Only Skin Deep
It seems so common to hear people in the gym say they don’t want to be a fitness competitor, but they just want to be lean and fit. Let’s get something clear - just because you don’t plan on competing in a physique competition doesn’t mean you’re not still living a fitness lifestyle.



If you are diligently exercising and dieting with a desire to improve your health and appearance, you essentially are a physique competitor (just minus the part where you get super tan and pose on stage). It doesn’t matter if you’re a 50-year old soccer mom just trying to shape her curves or an 21-year old college girl who likes looking good in yoga pants.



So what’s the point with all this? In short, the possible health ramifications of being a competitive physique athlete (especially an elite competitor). Let’s look at male IFBB bodybuilders an example, it’s no secret that many (or basically all) of these competitors take their performance-enhancing drugs (PEDs).







Make no mistake that abusing PEDs such as anabolic steroids and growth hormone is not healthy (particularly for longevity). Some common health consequences of PED abuse (in both males and females) include myocardial infarction (heart attack), hypertension, elevated heart rate, sleep apnea, kidney/liver failure, impotence and acne/oily skin (abuse is the keyword here).[1]



Females, in particular, also become more manly, literally, when they abuse anabolic androgenic steroids. To make matters worse, many female physique competitors combat these manly traits by getting things like breast implants, which can have serious health consequences in the long-term (in particular, increased likelihood of a weakened immune system).



The most disconcerting thing is how aloof many physique competitors are to the risks associated with PEDs. Does someone who has tons of muscle mass but can barely walk up the stairs because their organs are failing sound like a healthy individual? I think not. Moreover, a female who has a lean, toned physique and breast implants may look shapely and fit, but if she’s abusing PEDs and putting foreign material in her body then odds are she isn’t feeling the best inside.



I want to make it clear, though, that abusing PEDs is vastly different from using them in nominal amounts. There’s plenty of literature that shows ‘replacement’ doses of testosterone and growth hormone can actually extend lifespan in males who are naturally deficient.[2] Same goes for estrogen in females.



Are Looks the Best Indicator of Health?
So what does it mean to be healthy if looks are not always the best indicator? If you ask most any physique competitor what health means to them odds are they will say it’s purely based on how fit they look. But as previously discussed, looks are not always synonymous with a healthy internal environment.

Take a step back and think what the term healthy really means in the big picture. Biologically speaking, health is implicitly defined by the survivability of an organism. This is synonymous with Darwin’s definition for fitness, a term often used interchangeably with health.



Essentially, for us humans, this means that a healthy person is one who is primed internally to live as long as possible. So how do we measure health and longevity in a typical human? Well, many medical tests can be run to check for things like proper blood pressure, organ function, endocrine regulation, lipid profiles, mineral/vitamin levels, heart rate, nervous system response, mental state, etc.



So are these assays the only way to get an idea of our health? Not by a long shot, but they are quite a bit more indicative of health than just looking at the shape of your body. It’s just disheartening to think that bodybuilding and fitness are not really congruous with longevity and overall health. Steroid and other PED abuse, plastic surgery, implants, working out excessively, and overly restrictive dieting are typically going to worsen your health in the long run.



It isn’t my intention to get readers riled up whether or not being a competitive physique athlete means you’re inherently unhealthy, but rather just to get the idea of bodybuilding (and fitness) back to what they’re meant to be about - being healthy and improving your physique. When you sacrifice appearance for health, you are not getting fit for much more than a shorter life, it’s that simple.]]> It’s become quite lucid that many competitive physique athletes (both men and women) are merely in it for the looks and nothing else. These competitions are, after all, about how your body looks and not how it functions. But what does health really mean if looks are not the best indication of longevity?



Bodybuilding and fitness, at their core, should not be viewed as just intermittent sports or competitions to build muscle and get as lean as possible. Rather, they’re a lifestyle to improve your body and health. Fitness should be a journey to enhance all aspects of your life, not take away from them. It’s unfortunate that many fitness enthusiasts and bodybuilders equate sacrifice and deprivation with success and “Wanting it more.”



It’s become quite lucid that many competitive physique athletes (both men and women) are merely in it for the looks and nothing else. For whatever reason, these individuals tend to feel superior to others because of their aesthetics and leanness.



Take a step back and really think about that for a moment; why would looking a certain way make you superior to someone, or more healthy than them? Depending on your level of detachment from reality, I can assure you what goes on inside of your body is far more important than what your shell looks like.



Beauty is Only Skin Deep
It seems so common to hear people in the gym say they don’t want to be a fitness competitor, but they just want to be lean and fit. Let’s get something clear - just because you don’t plan on competing in a physique competition doesn’t mean you’re not still living a fitness lifestyle.



If you are diligently exercising and dieting with a desire to improve your health and appearance, you essentially are a physique competitor (just minus the part where you get super tan and pose on stage). It doesn’t matter if you’re a 50-year old soccer mom just trying to shape her curves or an 21-year old college girl who likes looking good in yoga pants.



So what’s the point with all this? In short, the possible health ramifications of being a competitive physique athlete (especially an elite competitor). Let’s look at male IFBB bodybuilders an example, it’s no secret that many (or basically all) of these competitors take their performance-enhancing drugs (PEDs).







Make no mistake that abusing PEDs such as anabolic steroids and growth hormone is not healthy (particularly for longevity). Some common health consequences of PED abuse (in both males and females) include myocardial infarction (heart attack), hypertension, elevated heart rate, sleep apnea, kidney/liver failure, impotence and acne/oily skin (abuse is the keyword here).[1]



Females, in particular, also become more manly, literally, when they abuse anabolic androgenic steroids. To make matters worse, many female physique competitors combat these manly traits by getting things like breast implants, which can have serious health consequences in the long-term (in particular, increased likelihood of a weakened immune system).



The most disconcerting thing is how aloof many physique competitors are to the risks associated with PEDs. Does someone who has tons of muscle mass but can barely walk up the stairs because their organs are failing sound like a healthy individual? I think not. Moreover, a female who has a lean, toned physique and breast implants may look shapely and fit, but if she’s abusing PEDs and putting foreign material in her body then odds are she isn’t feeling the best inside.



I want to make it clear, though, that abusing PEDs is vastly different from using them in nominal amounts. There’s plenty of literature that shows ‘replacement’ doses of testosterone and growth hormone can actually extend lifespan in males who are naturally deficient.[2] Same goes for estrogen in females.



Are Looks the Best Indicator of Health?
So what does it mean to be healthy if looks are not always the best indicator? If you ask most any physique competitor what health means to them odds are they will say it’s purely based on how fit they look. But as previously discussed, looks are not always synonymous with a healthy internal environment.

Take a step back and think what the term healthy really means in the big picture. Biologically speaking, health is implicitly defined by the survivability of an organism. This is synonymous with Darwin’s definition for fitness, a term often used interchangeably with health.



Essentially, for us humans, this means that a healthy person is one who is primed internally to live as long as possible. So how do we measure health and longevity in a typical human? Well, many medical tests can be run to check for things like proper blood pressure, organ function, endocrine regulation, lipid profiles, mineral/vitamin levels, heart rate, nervous system response, mental state, etc.



So are these assays the only way to get an idea of our health? Not by a long shot, but they are quite a bit more indicative of health than just looking at the shape of your body. It’s just disheartening to think that bodybuilding and fitness are not really congruous with longevity and overall health. Steroid and other PED abuse, plastic surgery, implants, working out excessively, and overly restrictive dieting are typically going to worsen your health in the long run.



It isn’t my intention to get readers riled up whether or not being a competitive physique athlete means you’re inherently unhealthy, but rather just to get the idea of bodybuilding (and fitness) back to what they’re meant to be about - being healthy and improving your physique. When you sacrifice appearance for health, you are not getting fit for much more than a shorter life, it’s that simple.]]> https://hypermuscles.com/showthread.php?tid=9409 Fri, 18 Nov 2022 14:05:54 +0000 01dragonslayer]]> https://hypermuscles.com/showthread.php?tid=9409


The other (much less abundant) type of fat tissue humans possess is brown fat, which is actually a “healthy” fat in that it is metabolically demanding and tends to be higher in lean individuals.[1] The roles of brown fat extend beyond the scope of this article so we’ll save that for a future installment.



Back on point, visceral fat is fat tissue that surrounds the internal organs and lies on the dorsal side of the abdominal wall; this fat differs in form and function from subcutaneous fat tissue which lays underneath the dermal layers. An overabundance of visceral fat tissue (which comprises the majority of ‘belly fat’) appears to be the major culprit of the health woes associated with obesity (i.e. excess white adipose tissue).[2]



Anatomical Complications of Excess Belly Fat
As noted above, visceral fat tissue presents not only anatomical contradictions but physiological contradictions as well. Visceral/belly fat, in excess, is largely responsible for three rather unappealing phenomena colloquially termed “skinny-fatness”, “growth-hormone (GH)/insulin gut”, and “protruding gut syndrome”. In all three instances, what happens is the proportion of subcutaneous fat to visceral fat becomes greatly askew, in favor of the latter. In turn, this results in a large accumulation of fat tissue behind the abdominal wall and literally “pushes” the abs and internal organs outward. In severe cases, this can result in a hernia and ‘pop’ the belly button outward.



Physiological Ramifications of Excess Belly Fat
Where to begin here…Well, for starters, excessive visceral/belly fat has consistently been associated with elevated levels of blood triglycerides (i.e. hypertriglyceridemia), which is a major risk factor for cardiovascular disease.[3] Moreover, organ (especially the pancreas and liver) inflammation, decreased levels of high-density lipoproteins (HDLs) and concomitant increases in very-low-density lipoproteins (VLDLs), as well as secretion of proinflammatory adipokines have all also been associated with an overabundance of belly fat.



One of the more disconcerting complications, however, is the development of insulin resistance (which eventually can manifest itself into type-II diabetes).[4] The other endocrine and metabolic woes that excess belly fat presents are just as worrisome, including, but not limited to: lower levels of testosterone (specifically in males), decreased growth hormone (and thus lower levels of IGF-1) production, elevated cortisol levels, and leptin resistance. [5,6]



Adipokine Dysfunctions Present in Central Adiposity
Essentially, if your health, longevity and aesthetics mean much to you, then carrying a lot of belly fat is likely antagonizing your goals. So what can be done to get rid of that belly fat that’s hiding your prized six-pack abdominals? Hours of ab training and crunches? Nope, quite the contrary actually. Read on as there is a myriad of rather simple solutions to this conundrum.



Keys to Losing Belly Fat
While I’m actually partial to the advancement of pharmaceuticals in the war on belly fat, I don’t feel drugs and/or supplements should be relied upon to “do all the work” for you because they almost never take care of everything (but they can help, nonetheless). Thus, it’s more pertinent to focus on the things we can do without drugs (e.g. dietary and lifestyle modifications) to eradicate belly fat once and for all..





High-Intensity Exercise
Naturally, exercise plays a large role in the equation to reduce belly fat. But not just any type of exercise, I’m talking more about vigorous anaerobic training (e.g. lifting weights and sprints). In fact, a study by Yamaguchi et. al found a significant negative correlation between visceral fat tissue and serum growth hormone levels among individuals in who train to their anaerobic threshold.[7] In layman’s terms, the more intense you train, the more growth hormone (GH) you secrete (which is a potent fat loss hormone).



Therefore, the rationale for doing hours of low-intensity cardio to lose belly fat seems to lose a lot of ground given that long, endurance-type training does not significantly boost GH levels, and may actually decrease it in certain cases.



Furthermore, a different study by Irving et. al found that “High-intensity Exercise Training (HIET)”, which is described as exercise performed at or above lactate threshold, actually raised the basal metabolic rate and significantly decreased waist circumference in overweight individuals. Not surprisingly, “Low-intensity Exercise Training (LIET)” and no exercise both actually decreased basal metabolic rate.[8]



This is yet another demonstration of the benefits of high-intensity interval training (HIIT) and resistance training, and most importantly, the significant reduction in belly fat when compared to low-intensity exercise.



Dietary Modifications
It shouldn’t come as much of a shock that if you want to get rid of that big ole pot belly you’re going to need to restrict your calorie intake a bit. The thing to keep in mind is that weight/fat loss can’t really be “targeted”, so reduction of caloric intake won’t get rid of solely visceral fat tissue. That being said, studies suggest that lowering caloric intake to a level that is about 20% below total energy expenditure can significantly reduce waist circumference (and improve internal health).[9,10]



My advice, especially for very overweight individuals, is not to focus so much on one specific macronutrient (ahem, carbohydrates), but rather start small and just work on reducing your total calorie intake by about 20%.



Bear in mind that low-carb diets inherently help cut calorie intake (assuming one isn’t loading up on fats in lieu of carbohydrates). Cutting carbs helps, but it’s not a cookie-cutter solution for losing belly fat..



I also have to assume that if you’re reading this article you are at least somewhat up to speed on the necessity of proteins and fats in the human diet. Again, the focus for getting rid of excessive belly fat is to control total calorie intake. As methodical as I like to be, it only adds to the stress of lowering calorie intake by telling individuals they have to completely cut out certain foods and/or severely limit a certain macronutrient. Plenty of athletes and gym goers can reveal their six-pack without harsh, restrictive dieting. If you’re a competitive bodybuilder, then obviously there is a little more to getting under 6% body fat than just calorie control, but I digress...



Lifestyle Modifications
This is sort of the “other” category and the suggestions herein will probably seem rather intuitive, but there’s a reason for that–they flat out work for cutting belly fat!



Limit Alcohol Consumption
You’re likely familiar that limiting alcohol intake is a rather important lifestyle modification if you’re looking to reduce your belly girth. If you must keep alcohol in your lifestyle/regimen, then try and keep intake reasonable; a beer or two every week or so won’t kill your progress, and may, in fact, be somewhat beneficial.



Avoid Tobacco
Studies have found that cigarette smokers who are obese and then give up the tobacco habit lose (and keep off) more weight than those who continue to puff away.[9,11,12] Frankly speaking, I don’t really see how cigarette smoking could ever really accompany someone looking to optimize their health, so if you’re a smoker looking to lose the gut I’d try and kick that habit.



Get Plenty of Sleep
Sleep is an interesting part of the weight-loss equation in that it appears even acute losses of sleep can significantly alter insulin sensitivity and food intake.[13,14] Findings show that individuals who consistently lack nominal amounts of sleep are at higher risk for obesity and type-II diabetes, and this seems to stem from the psychological desire to eat more throughout the day and simultaneous impairment of insulin sensitivity. On the flipside, oversleeping is not a good thing either, so try and find your “sweet spot” for a duration (likely between 6-8 hours per night) and stay consistent (i.e. avoid erratic sleep patterns).



Increase Your Non-Exercise Activity Thermogenesis (NEAT)
In a nutshell, NEAT entails the activities you do throughout the day that aren’t considered diligent physical exercise. So essentially NEAT is things like your walk up the stairs to the office or to the cafeteria for lunch, brushing your teeth, cooking, and so on. While I’m not going to suggest you start being super finicky and track your every movement, it is certainly worth your while to at least get up and move for a few minutes every 45 minutes to an hour or so if you live a sedentary lifestyle. People who sit behind a desk for eight hours a day may stand to benefit from switching to a standing desk not just for posture purposes, but because this also appears to turn on fat-burning enzymes, specifically lipoprotein lipase (LPL).[15]



Bringing It All Together
This is a lot to take in, but it’s a complex topic and I’d rather be too thorough as opposed to abbreviated. Belly fat is arguably the driving force behind why many people join a gym in the first place. It’s never fun to look in the mirror and wish you could finally see those six-pack abs you know are hiding in there. The good news is that there’s not much mystery in the fat-loss process; more than anything, it’s all about consistency and patience.]]>


The other (much less abundant) type of fat tissue humans possess is brown fat, which is actually a “healthy” fat in that it is metabolically demanding and tends to be higher in lean individuals.[1] The roles of brown fat extend beyond the scope of this article so we’ll save that for a future installment.



Back on point, visceral fat is fat tissue that surrounds the internal organs and lies on the dorsal side of the abdominal wall; this fat differs in form and function from subcutaneous fat tissue which lays underneath the dermal layers. An overabundance of visceral fat tissue (which comprises the majority of ‘belly fat’) appears to be the major culprit of the health woes associated with obesity (i.e. excess white adipose tissue).[2]



Anatomical Complications of Excess Belly Fat
As noted above, visceral fat tissue presents not only anatomical contradictions but physiological contradictions as well. Visceral/belly fat, in excess, is largely responsible for three rather unappealing phenomena colloquially termed “skinny-fatness”, “growth-hormone (GH)/insulin gut”, and “protruding gut syndrome”. In all three instances, what happens is the proportion of subcutaneous fat to visceral fat becomes greatly askew, in favor of the latter. In turn, this results in a large accumulation of fat tissue behind the abdominal wall and literally “pushes” the abs and internal organs outward. In severe cases, this can result in a hernia and ‘pop’ the belly button outward.



Physiological Ramifications of Excess Belly Fat
Where to begin here…Well, for starters, excessive visceral/belly fat has consistently been associated with elevated levels of blood triglycerides (i.e. hypertriglyceridemia), which is a major risk factor for cardiovascular disease.[3] Moreover, organ (especially the pancreas and liver) inflammation, decreased levels of high-density lipoproteins (HDLs) and concomitant increases in very-low-density lipoproteins (VLDLs), as well as secretion of proinflammatory adipokines have all also been associated with an overabundance of belly fat.



One of the more disconcerting complications, however, is the development of insulin resistance (which eventually can manifest itself into type-II diabetes).[4] The other endocrine and metabolic woes that excess belly fat presents are just as worrisome, including, but not limited to: lower levels of testosterone (specifically in males), decreased growth hormone (and thus lower levels of IGF-1) production, elevated cortisol levels, and leptin resistance. [5,6]



Adipokine Dysfunctions Present in Central Adiposity
Essentially, if your health, longevity and aesthetics mean much to you, then carrying a lot of belly fat is likely antagonizing your goals. So what can be done to get rid of that belly fat that’s hiding your prized six-pack abdominals? Hours of ab training and crunches? Nope, quite the contrary actually. Read on as there is a myriad of rather simple solutions to this conundrum.



Keys to Losing Belly Fat
While I’m actually partial to the advancement of pharmaceuticals in the war on belly fat, I don’t feel drugs and/or supplements should be relied upon to “do all the work” for you because they almost never take care of everything (but they can help, nonetheless). Thus, it’s more pertinent to focus on the things we can do without drugs (e.g. dietary and lifestyle modifications) to eradicate belly fat once and for all..





High-Intensity Exercise
Naturally, exercise plays a large role in the equation to reduce belly fat. But not just any type of exercise, I’m talking more about vigorous anaerobic training (e.g. lifting weights and sprints). In fact, a study by Yamaguchi et. al found a significant negative correlation between visceral fat tissue and serum growth hormone levels among individuals in who train to their anaerobic threshold.[7] In layman’s terms, the more intense you train, the more growth hormone (GH) you secrete (which is a potent fat loss hormone).



Therefore, the rationale for doing hours of low-intensity cardio to lose belly fat seems to lose a lot of ground given that long, endurance-type training does not significantly boost GH levels, and may actually decrease it in certain cases.



Furthermore, a different study by Irving et. al found that “High-intensity Exercise Training (HIET)”, which is described as exercise performed at or above lactate threshold, actually raised the basal metabolic rate and significantly decreased waist circumference in overweight individuals. Not surprisingly, “Low-intensity Exercise Training (LIET)” and no exercise both actually decreased basal metabolic rate.[8]



This is yet another demonstration of the benefits of high-intensity interval training (HIIT) and resistance training, and most importantly, the significant reduction in belly fat when compared to low-intensity exercise.



Dietary Modifications
It shouldn’t come as much of a shock that if you want to get rid of that big ole pot belly you’re going to need to restrict your calorie intake a bit. The thing to keep in mind is that weight/fat loss can’t really be “targeted”, so reduction of caloric intake won’t get rid of solely visceral fat tissue. That being said, studies suggest that lowering caloric intake to a level that is about 20% below total energy expenditure can significantly reduce waist circumference (and improve internal health).[9,10]



My advice, especially for very overweight individuals, is not to focus so much on one specific macronutrient (ahem, carbohydrates), but rather start small and just work on reducing your total calorie intake by about 20%.



Bear in mind that low-carb diets inherently help cut calorie intake (assuming one isn’t loading up on fats in lieu of carbohydrates). Cutting carbs helps, but it’s not a cookie-cutter solution for losing belly fat..



I also have to assume that if you’re reading this article you are at least somewhat up to speed on the necessity of proteins and fats in the human diet. Again, the focus for getting rid of excessive belly fat is to control total calorie intake. As methodical as I like to be, it only adds to the stress of lowering calorie intake by telling individuals they have to completely cut out certain foods and/or severely limit a certain macronutrient. Plenty of athletes and gym goers can reveal their six-pack without harsh, restrictive dieting. If you’re a competitive bodybuilder, then obviously there is a little more to getting under 6% body fat than just calorie control, but I digress...



Lifestyle Modifications
This is sort of the “other” category and the suggestions herein will probably seem rather intuitive, but there’s a reason for that–they flat out work for cutting belly fat!



Limit Alcohol Consumption
You’re likely familiar that limiting alcohol intake is a rather important lifestyle modification if you’re looking to reduce your belly girth. If you must keep alcohol in your lifestyle/regimen, then try and keep intake reasonable; a beer or two every week or so won’t kill your progress, and may, in fact, be somewhat beneficial.



Avoid Tobacco
Studies have found that cigarette smokers who are obese and then give up the tobacco habit lose (and keep off) more weight than those who continue to puff away.[9,11,12] Frankly speaking, I don’t really see how cigarette smoking could ever really accompany someone looking to optimize their health, so if you’re a smoker looking to lose the gut I’d try and kick that habit.



Get Plenty of Sleep
Sleep is an interesting part of the weight-loss equation in that it appears even acute losses of sleep can significantly alter insulin sensitivity and food intake.[13,14] Findings show that individuals who consistently lack nominal amounts of sleep are at higher risk for obesity and type-II diabetes, and this seems to stem from the psychological desire to eat more throughout the day and simultaneous impairment of insulin sensitivity. On the flipside, oversleeping is not a good thing either, so try and find your “sweet spot” for a duration (likely between 6-8 hours per night) and stay consistent (i.e. avoid erratic sleep patterns).



Increase Your Non-Exercise Activity Thermogenesis (NEAT)
In a nutshell, NEAT entails the activities you do throughout the day that aren’t considered diligent physical exercise. So essentially NEAT is things like your walk up the stairs to the office or to the cafeteria for lunch, brushing your teeth, cooking, and so on. While I’m not going to suggest you start being super finicky and track your every movement, it is certainly worth your while to at least get up and move for a few minutes every 45 minutes to an hour or so if you live a sedentary lifestyle. People who sit behind a desk for eight hours a day may stand to benefit from switching to a standing desk not just for posture purposes, but because this also appears to turn on fat-burning enzymes, specifically lipoprotein lipase (LPL).[15]



Bringing It All Together
This is a lot to take in, but it’s a complex topic and I’d rather be too thorough as opposed to abbreviated. Belly fat is arguably the driving force behind why many people join a gym in the first place. It’s never fun to look in the mirror and wish you could finally see those six-pack abs you know are hiding in there. The good news is that there’s not much mystery in the fat-loss process; more than anything, it’s all about consistency and patience.]]> https://hypermuscles.com/showthread.php?tid=9408 Fri, 18 Nov 2022 13:58:10 +0000 01dragonslayer]]> https://hypermuscles.com/showthread.php?tid=9408


How could this happen? You shopped at Whole Foods Market for the highest quality proteins and vegetables. You never missed cardio or a training session, in fact - you even went over your regimented time some days here and there.



You looked good, but 2nd place could have been prevented as you still had just a tiny bit more back fat or water under the skin.



After the contest is over -- you cannot sleep that night in your hotel room,so you brainstorm what you did for this outcome.



MENTAL CHECKLIST



High quality food
Verified and trusted supplements
Consistent cardio & training
Slept pretty good most nights (if not, took naps)
No real injuries or true setbacks
You start questioning your metabolism, maybe your body is aging? Maybe you need to do even more cardio -or maybe less? What the heck didn’t quite click this time around?



Let Me Tell You-



After competing in over 30 + contests year after year - I have tried just about everything you can imagine. The first 5 years I was consistently nailing my conditioning, and able to peak at multiple shows back-to-back and other times spread out.



Something happened during my 6th year of competing that opened up my eyes from that point on… I missed my peak.



It actually seemed like an impossibility to me and my brain couldn’t compute the aftermath as I added up all the ingredients that went into that preparation and I should have been beyond my best!



I ended up doing more cardio than any other outing.



I ate virtually cod fish and spinach for 6 weeks straight.



I knew all my supplements were legitimate and working.



To do MORE than usual, and not hone in my “trademark conditioning”, placing my lowest to date was a nightmare and ego crusher.





Like you probably guessed -- I didn’t sleep that night and figured out my issues as simple as they are going to sound.



Simple Preventable Issues:



1) I overlooked my water consumption and didn’t calculate ingestion until a few days out.



What’s the big deal? - When you do not have what I refer to as “water goals” , you can not have predictable muscle fullness, dryness and performance. Namely the anti-diuretic remedy with water ingestion is key! This is painfully crucial especially dialing in your final 10 days.



2.) I didn’t eat ANY of my green vegetables during that diet, and consumed a powdered replacement drink instead.



What’s the big deal? - I do not have proof, but I strongly feel that when you eat cruciferous, fibrous vegetables during a dieting period - it detoxes the body and stimulates digestion and metabolism ,which could have a slight cumulative effect as the weeks add up regarding conditioning.



3.) I convinced myself that more cardio (jogging,HIIT, steady state,etc…) for 2-3 sessions a day could only equal better leanness.



What’s the big deal? - I ignored my tried and true instincts of knowing that MORE is not better for my unique metabolism, as I am an ectomorph. I would begin to look worse if doing too much cardio and not ingesting enough carbohydrates or high-carb days etc...



4.) I stayed sedentary all day due to a new salary position in a high-stress environment working 10-12 hours a day (50-60 hours per week).



What’s the big deal? - Gigantic game-changer for me here. I always worked on a sales floor and stayed on my feet all day. I was always high strung, and what you would refer to as a “fidgeter.” I had to slowly train myself to adjust to being sedentary and cope with non stop lethargy. This HIGHLY influenced poor blood flow throughout the body and downgraded total energy expenditure. I believe people will find it very difficult to get their stubborn lower back and glutes in shape when working a seated job all day.



My solution to EVERYONE is -- Build a standing station or buy a standing desk. You will never catch me working while sitting now. Ask any of my clients and they will all say that I am non-stop standing. You probably have pesky, stupid, lower back fat around your waistband if you’re stuck working a sedentary office job. Get your ass up and get your feet used to holding your fat ass up all day long!



5.) I internalized stress more than ever regarding new job, preparing to save money for a Wedding, and physical stress and nervousness for my upcoming competition.



What’s the big deal? - Not knowing how to cope with, and manage pent-up stress will overflow into your physical/cosmetic self. Slowed fat-loss, sodium and water hormone channels will be influenced, as well as glucose intolerance etc… I was a nervous wreck and finally faced some issues face-to-face and crushed the stress.



6.) I didn’t listen to the one person whom had been at ALL other previous contests when they told me to my face 3 weeks out: “Something isn’t right this year.” (I was butt-hurt and defensive towards them)



What’s the big deal? - When you do more cardio, eat zero carbs, and someone tells you that you look behind schedule,while you’re a stressed,emotional rollercoaster, it will surely rub you the wrong way. However, your gut knows when people are correct and you know internally that you indeed -- are not your best regardless of how much stuff you’re undergoing.]]>


How could this happen? You shopped at Whole Foods Market for the highest quality proteins and vegetables. You never missed cardio or a training session, in fact - you even went over your regimented time some days here and there.



You looked good, but 2nd place could have been prevented as you still had just a tiny bit more back fat or water under the skin.



After the contest is over -- you cannot sleep that night in your hotel room,so you brainstorm what you did for this outcome.



MENTAL CHECKLIST



High quality food
Verified and trusted supplements
Consistent cardio & training
Slept pretty good most nights (if not, took naps)
No real injuries or true setbacks
You start questioning your metabolism, maybe your body is aging? Maybe you need to do even more cardio -or maybe less? What the heck didn’t quite click this time around?



Let Me Tell You-



After competing in over 30 + contests year after year - I have tried just about everything you can imagine. The first 5 years I was consistently nailing my conditioning, and able to peak at multiple shows back-to-back and other times spread out.



Something happened during my 6th year of competing that opened up my eyes from that point on… I missed my peak.



It actually seemed like an impossibility to me and my brain couldn’t compute the aftermath as I added up all the ingredients that went into that preparation and I should have been beyond my best!



I ended up doing more cardio than any other outing.



I ate virtually cod fish and spinach for 6 weeks straight.



I knew all my supplements were legitimate and working.



To do MORE than usual, and not hone in my “trademark conditioning”, placing my lowest to date was a nightmare and ego crusher.





Like you probably guessed -- I didn’t sleep that night and figured out my issues as simple as they are going to sound.



Simple Preventable Issues:



1) I overlooked my water consumption and didn’t calculate ingestion until a few days out.



What’s the big deal? - When you do not have what I refer to as “water goals” , you can not have predictable muscle fullness, dryness and performance. Namely the anti-diuretic remedy with water ingestion is key! This is painfully crucial especially dialing in your final 10 days.



2.) I didn’t eat ANY of my green vegetables during that diet, and consumed a powdered replacement drink instead.



What’s the big deal? - I do not have proof, but I strongly feel that when you eat cruciferous, fibrous vegetables during a dieting period - it detoxes the body and stimulates digestion and metabolism ,which could have a slight cumulative effect as the weeks add up regarding conditioning.



3.) I convinced myself that more cardio (jogging,HIIT, steady state,etc…) for 2-3 sessions a day could only equal better leanness.



What’s the big deal? - I ignored my tried and true instincts of knowing that MORE is not better for my unique metabolism, as I am an ectomorph. I would begin to look worse if doing too much cardio and not ingesting enough carbohydrates or high-carb days etc...



4.) I stayed sedentary all day due to a new salary position in a high-stress environment working 10-12 hours a day (50-60 hours per week).



What’s the big deal? - Gigantic game-changer for me here. I always worked on a sales floor and stayed on my feet all day. I was always high strung, and what you would refer to as a “fidgeter.” I had to slowly train myself to adjust to being sedentary and cope with non stop lethargy. This HIGHLY influenced poor blood flow throughout the body and downgraded total energy expenditure. I believe people will find it very difficult to get their stubborn lower back and glutes in shape when working a seated job all day.



My solution to EVERYONE is -- Build a standing station or buy a standing desk. You will never catch me working while sitting now. Ask any of my clients and they will all say that I am non-stop standing. You probably have pesky, stupid, lower back fat around your waistband if you’re stuck working a sedentary office job. Get your ass up and get your feet used to holding your fat ass up all day long!



5.) I internalized stress more than ever regarding new job, preparing to save money for a Wedding, and physical stress and nervousness for my upcoming competition.



What’s the big deal? - Not knowing how to cope with, and manage pent-up stress will overflow into your physical/cosmetic self. Slowed fat-loss, sodium and water hormone channels will be influenced, as well as glucose intolerance etc… I was a nervous wreck and finally faced some issues face-to-face and crushed the stress.



6.) I didn’t listen to the one person whom had been at ALL other previous contests when they told me to my face 3 weeks out: “Something isn’t right this year.” (I was butt-hurt and defensive towards them)



What’s the big deal? - When you do more cardio, eat zero carbs, and someone tells you that you look behind schedule,while you’re a stressed,emotional rollercoaster, it will surely rub you the wrong way. However, your gut knows when people are correct and you know internally that you indeed -- are not your best regardless of how much stuff you’re undergoing.]]> https://hypermuscles.com/showthread.php?tid=9388 Tue, 12 Apr 2022 12:39:30 +0000 War Machine]]> https://hypermuscles.com/showthread.php?tid=9388
I have Tren A available 1ml = 100mgs and Tren E 1ml = 200mgs. I am not sure how to use either one of these or how to implement. I started with the Tren A for about three weeks now on 50mgs every other day. I have since stopped using Tren A about two days ago and considering starting with the Tren E. Can I micro dose the Tren E? I am worried about the side affects if I take Tren E twice a week at 1ml split into two doses.

Should I also increase the Test C because doesnt Tren take away from testosterone?

I am totally confused...]]>
I have Tren A available 1ml = 100mgs and Tren E 1ml = 200mgs. I am not sure how to use either one of these or how to implement. I started with the Tren A for about three weeks now on 50mgs every other day. I have since stopped using Tren A about two days ago and considering starting with the Tren E. Can I micro dose the Tren E? I am worried about the side affects if I take Tren E twice a week at 1ml split into two doses.

Should I also increase the Test C because doesnt Tren take away from testosterone?

I am totally confused...]]> https://hypermuscles.com/showthread.php?tid=8108 Thu, 04 May 2017 12:51:45 +0000 Bluesfan55]]> https://hypermuscles.com/showthread.php?tid=8108 https://hypermuscles.com/showthread.php?tid=8025 Thu, 06 Apr 2017 20:46:13 +0000 F.I.S.T.]]> https://hypermuscles.com/showthread.php?tid=8025 2000 Calorie Sample Diet

[SIZE="4"][COLOR="Red"]
Monday[/COLOR][/SIZE][SIZE="3"]

Breakfast: (Spinach and cheese omelette): one cup spinach, one ounce Swiss cheese, 2 large eggs, one muffin, one orange. (460 Cal.)
[SIZE="4"][COLOR="Red"]
Snack:[/COLOR][/SIZE] 1 cup melon, 3/4 cup low-fat cottage cheese (250 Cal.)
[SIZE="4"][COLOR="Red"]
Lunch: [/COLOR][/SIZE](Honey mustard chicken pita with cucumber salad): 5 oz grilled sliced chicken, one whole grain pita, ½ cup baby spinach, ½ cups sliced cucumber, 2 tbsp. honey, one tbsp. Dijon mustard, one tbsp. olive oil, one tbsp. vinegar, pepper. (500 Cal.)
[SIZE="4"][COLOR="Red"]
Afternoon snack: [/COLOR][/SIZE]one medium apple, one stick low-fat String cheese, one ounce cashews. (340 Cal.)
[SIZE="4"][COLOR="Red"]
Dinner:[/COLOR][/SIZE] medium baked potato with two tbsp. light sour cream, grilled fillet mignon,1 cup steamed vegetables. (450 Cal.)

[SIZE="4"][COLOR="Red"]
Tuesday[/COLOR][/SIZE]

Breakfast: two sausages, one cup cooked oatmeal, two tbsp. light cream, 1 teaspoon brown sugar and 1 grapefruit. (400 Cal.)
[SIZE="4"][COLOR="Red"]
Snack:[/COLOR][/SIZE] one apple (sliced), with two tbsp. peanut butter. (280 Cal.)
[SIZE="4"][COLOR="Red"]
Lunch:[/COLOR][/SIZE] Tuna salad; 6 oz. chunk light tuna, 8 whole-grain crackers, 3 stalks celery, one cup sliced cucumber, 2 tbsp. lemon juice, two tbsp. olive oil, salt and pepper. (500 Cal.)
[SIZE="4"][COLOR="Red"]
Snack:[/COLOR][/SIZE] frozen yogurt, ½ cup frozen berries, 2 tbsp walnuts. (210 Cal.)
[SIZE="4"][COLOR="Red"]
Dinner:[/COLOR][/SIZE] 1 1/2 cup brown rice, 6 marinated and grilled shrimp, one cup broccoli (steamed). (610 Cal.)

[SIZE="4"][COLOR="Red"]
Wednesday[/COLOR][/SIZE]

Breakfast: three slices turkey bacon, one poached egg, one cup orange juice. (286 Cal.)
[SIZE="4"][COLOR="Red"]
Snack: [/COLOR][/SIZE]non-fat raspberry Greek yogurt. (120 Cal.)
[SIZE="4"][COLOR="Red"]
Lunch:[/COLOR][/SIZE] 6 ounces rotisserie chicken breast, 5 ounces baked and topped sweet potato with 1 teaspoon of butter, 1/2 cup steamed broccoli. (590 Cal.)
[SIZE="4"][COLOR="Red"]
Snack:[/COLOR][/SIZE] Chai spiced hot chocolate, one medium banana and 7 raw almonds. (450 Cal.)
[SIZE="4"][COLOR="Red"]
Dinner:[/COLOR][/SIZE] 6oz Ginger-Honey Pork Tenderloin, wilted Spinach with pine nuts and raisins, ¾ cup steamed brown rice, one orange (554 Cal.)

[SIZE="4"][COLOR="Red"]
Thursday

Breakfast: [/COLOR][/SIZE]½ cup oatmeal with cinnamon, banana smoothie. (369 Cal.)

[SIZE="4"][COLOR="Red"]
Snack:[/COLOR][/SIZE] 1/2 ounce almonds, one artichoke steamed, ½ medium pear (200 Cal.)
[SIZE="4"][COLOR="Red"]
Lunch:[/COLOR][/SIZE] Ham and veggie pita (½ wheat pita, 5 ounce turkey ham, 5 sliced cherry tomatoes, 1 tbsp. mustard, 1/4 cup chopped spinach and ½ cup spicy sprouts) 8 ounces skim milk, one apple. (606 Cal.)
[SIZE="4"][COLOR="Red"]
Snack: [/COLOR][/SIZE]Ham wrapped honeydew, ¼ medium avocados (190 Cal.)
[SIZE="4"][COLOR="Red"]
Dinner:[/COLOR][/SIZE] one cup watermelon chunks, 6oz chicken & lettuce wrap, 8 ounces skim milk (635 Cal.)

[SIZE="4"][COLOR="Red"]
Friday

Breakfast[/COLOR][/SIZE]
1 large egg omelet (96 calories)
1/4 cup low-fat shredded cheddar cheese (49 calories)
2 slices nitrate/nitrite free turkey bacon (70 calories)
1 slice whole wheat bread, toasted (100 calories)
1 medium-sized orange (62 calories)
Total (377 calories)

[SIZE="4"][COLOR="Red"]
Snack[/COLOR][/SIZE]
1.5 large rectangular graham crackers, 3 squares (90 calories)
1 tbsp peanut butter (95 calories)
[SIZE="4"][COLOR="Red"]
[
Lunch[/COLOR][/SIZE]
2 slices whole-wheat bread (200 calories)
2 slices turkey-breast meat (44 calories)
1 slice low-fat American cheese (38 calories)
Lettuce (5 calories)
2 slices tomato (6 calories)
1 medium banana (105 calories)
4 squares dark chocolate, 70-85% cocoa (72 calories)
1 cup baby carrots (50 calories)

[SIZE="4"][COLOR="Red"]
Snack[/COLOR][/SIZE]
1 medium apple (95 calories)
15 almonds (105 calories)
[SIZE="4"][COLOR="Red"]

Dinner[/COLOR][/SIZE]
1 cup cooked whole-wheat spaghetti (176 calories)
4 oz cooked chicken breast (186 calories)
1/2 cup steamed broccoli (27 calories)
1/2 cup chopped zucchini (10 calories)
1 cup tomato sauce (78 calories)
[SIZE="4"][COLOR="Red"]
Dessert[/COLOR][/SIZE]
1 cup low-fat frozen yogurt (280 calories)
10 raspberries (10 calories)[/SIZE]]]> 2000 Calorie Sample Diet

[SIZE="4"][COLOR="Red"]
Monday[/COLOR][/SIZE][SIZE="3"]

Breakfast: (Spinach and cheese omelette): one cup spinach, one ounce Swiss cheese, 2 large eggs, one muffin, one orange. (460 Cal.)
[SIZE="4"][COLOR="Red"]
Snack:[/COLOR][/SIZE] 1 cup melon, 3/4 cup low-fat cottage cheese (250 Cal.)
[SIZE="4"][COLOR="Red"]
Lunch: [/COLOR][/SIZE](Honey mustard chicken pita with cucumber salad): 5 oz grilled sliced chicken, one whole grain pita, ½ cup baby spinach, ½ cups sliced cucumber, 2 tbsp. honey, one tbsp. Dijon mustard, one tbsp. olive oil, one tbsp. vinegar, pepper. (500 Cal.)
[SIZE="4"][COLOR="Red"]
Afternoon snack: [/COLOR][/SIZE]one medium apple, one stick low-fat String cheese, one ounce cashews. (340 Cal.)
[SIZE="4"][COLOR="Red"]
Dinner:[/COLOR][/SIZE] medium baked potato with two tbsp. light sour cream, grilled fillet mignon,1 cup steamed vegetables. (450 Cal.)

[SIZE="4"][COLOR="Red"]
Tuesday[/COLOR][/SIZE]

Breakfast: two sausages, one cup cooked oatmeal, two tbsp. light cream, 1 teaspoon brown sugar and 1 grapefruit. (400 Cal.)
[SIZE="4"][COLOR="Red"]
Snack:[/COLOR][/SIZE] one apple (sliced), with two tbsp. peanut butter. (280 Cal.)
[SIZE="4"][COLOR="Red"]
Lunch:[/COLOR][/SIZE] Tuna salad; 6 oz. chunk light tuna, 8 whole-grain crackers, 3 stalks celery, one cup sliced cucumber, 2 tbsp. lemon juice, two tbsp. olive oil, salt and pepper. (500 Cal.)
[SIZE="4"][COLOR="Red"]
Snack:[/COLOR][/SIZE] frozen yogurt, ½ cup frozen berries, 2 tbsp walnuts. (210 Cal.)
[SIZE="4"][COLOR="Red"]
Dinner:[/COLOR][/SIZE] 1 1/2 cup brown rice, 6 marinated and grilled shrimp, one cup broccoli (steamed). (610 Cal.)

[SIZE="4"][COLOR="Red"]
Wednesday[/COLOR][/SIZE]

Breakfast: three slices turkey bacon, one poached egg, one cup orange juice. (286 Cal.)
[SIZE="4"][COLOR="Red"]
Snack: [/COLOR][/SIZE]non-fat raspberry Greek yogurt. (120 Cal.)
[SIZE="4"][COLOR="Red"]
Lunch:[/COLOR][/SIZE] 6 ounces rotisserie chicken breast, 5 ounces baked and topped sweet potato with 1 teaspoon of butter, 1/2 cup steamed broccoli. (590 Cal.)
[SIZE="4"][COLOR="Red"]
Snack:[/COLOR][/SIZE] Chai spiced hot chocolate, one medium banana and 7 raw almonds. (450 Cal.)
[SIZE="4"][COLOR="Red"]
Dinner:[/COLOR][/SIZE] 6oz Ginger-Honey Pork Tenderloin, wilted Spinach with pine nuts and raisins, ¾ cup steamed brown rice, one orange (554 Cal.)

[SIZE="4"][COLOR="Red"]
Thursday

Breakfast: [/COLOR][/SIZE]½ cup oatmeal with cinnamon, banana smoothie. (369 Cal.)

[SIZE="4"][COLOR="Red"]
Snack:[/COLOR][/SIZE] 1/2 ounce almonds, one artichoke steamed, ½ medium pear (200 Cal.)
[SIZE="4"][COLOR="Red"]
Lunch:[/COLOR][/SIZE] Ham and veggie pita (½ wheat pita, 5 ounce turkey ham, 5 sliced cherry tomatoes, 1 tbsp. mustard, 1/4 cup chopped spinach and ½ cup spicy sprouts) 8 ounces skim milk, one apple. (606 Cal.)
[SIZE="4"][COLOR="Red"]
Snack: [/COLOR][/SIZE]Ham wrapped honeydew, ¼ medium avocados (190 Cal.)
[SIZE="4"][COLOR="Red"]
Dinner:[/COLOR][/SIZE] one cup watermelon chunks, 6oz chicken & lettuce wrap, 8 ounces skim milk (635 Cal.)

[SIZE="4"][COLOR="Red"]
Friday

Breakfast[/COLOR][/SIZE]
1 large egg omelet (96 calories)
1/4 cup low-fat shredded cheddar cheese (49 calories)
2 slices nitrate/nitrite free turkey bacon (70 calories)
1 slice whole wheat bread, toasted (100 calories)
1 medium-sized orange (62 calories)
Total (377 calories)

[SIZE="4"][COLOR="Red"]
Snack[/COLOR][/SIZE]
1.5 large rectangular graham crackers, 3 squares (90 calories)
1 tbsp peanut butter (95 calories)
[SIZE="4"][COLOR="Red"]
[
Lunch[/COLOR][/SIZE]
2 slices whole-wheat bread (200 calories)
2 slices turkey-breast meat (44 calories)
1 slice low-fat American cheese (38 calories)
Lettuce (5 calories)
2 slices tomato (6 calories)
1 medium banana (105 calories)
4 squares dark chocolate, 70-85% cocoa (72 calories)
1 cup baby carrots (50 calories)

[SIZE="4"][COLOR="Red"]
Snack[/COLOR][/SIZE]
1 medium apple (95 calories)
15 almonds (105 calories)
[SIZE="4"][COLOR="Red"]

Dinner[/COLOR][/SIZE]
1 cup cooked whole-wheat spaghetti (176 calories)
4 oz cooked chicken breast (186 calories)
1/2 cup steamed broccoli (27 calories)
1/2 cup chopped zucchini (10 calories)
1 cup tomato sauce (78 calories)
[SIZE="4"][COLOR="Red"]
Dessert[/COLOR][/SIZE]
1 cup low-fat frozen yogurt (280 calories)
10 raspberries (10 calories)[/SIZE]]]> https://hypermuscles.com/showthread.php?tid=7991 Sun, 26 Mar 2017 22:56:32 +0000 F.I.S.T.]]> https://hypermuscles.com/showthread.php?tid=7991 The Carb-Rotating Diet for Bodybuilders
By Steven Stiefel
[SIZE="3"]

The pros, cons, and who should follow it.

PHILOSOPHY

Carbs have many different effects on the body. When you consume very few of them, you begin to burn body fat. But your metabolic rate the number of calories your body burns every day also begins to decrease. However, drastically changing up the amount of carbs you take in on a daily basis helps rev up your metabolic rate.

Rotating the amount of carbs you consume from day to day will help you feel better over the long haul, and it will allow you to burn more body fat than consuming a low-carb diet in which you dont include high-carb days.

WHAT YOU SHOULD EAT

Virtually every food on a standard bodybuilding diet, depending on the day of the week. This includes high-protein foods: meat, eggs, protein shakes, cheese, and vegetables and fruit. And even high-carb foods, such as low-fat sugary treats on specific days.

Check Out the Latest in Science Behind the Supps

WHAT YOU SHOULDN'T EAT

Foods high in both fats and carbs. This plan allows you to consume foods that are high in carb content or fats but not both at the same time.

CONS

Many bodybuilders follow the same meal plan every day. Carb rotating forces you to change up your plan based on the day of the week.

PROS

The high-carb days help your muscles get full while you're also reducing body fat.

WHY YOU SHOULD FOLLOW IT

This is one of the best plans for maintaining muscle mass while burning body fat.

HOW TO FOLLOW THE CARB-ROTATING DIET

Instead of having a daily plan, its crucial to understand how many carbs you should consume each day of the week, because your diet varies significantly from day to day. Good sources of slow-burning carbs are yams, brown rice, oatmeal, and whole-grain breads. Fast-burning carbs come from sugar, honey, and low-fat processed breads. You can even consume desserts such as angel-food cake on some days so long as they are extremely low in fats. The following plan is based on a bodybuilder who typically eats about 300 grams of carbs per day for of-season bodyweight maintenance. You may need to adjust these numbers up or down depending on your body weight, metabolic rate, and typical carbs/calorie intake when youre not dieting.

MONDAY 150g from slow-burning carbs in the morning, and fast-burning carbs around your workouts. Divide these into nearly equal servings. Other than vegetables, avoid carbs with your dinner and late-night snack.

TUESDAY Same as Monday.

WEDNESDAY Same as Monday.

THURSDAY 400-500g of carbs, getting in plenty of carbs throughout the day. Cut dietary fats very low on high-carb days.

FRIDAY Same as Monday.

SATURDAY Same as Monday.

SUNDAY 300g of carbs. Emphasize one large cheat meal rather than consuming carbs throughout the day. A low-fat pasta meal is a good example of a cheat meal for this day.[/SIZE]]]> The Carb-Rotating Diet for Bodybuilders
By Steven Stiefel
[SIZE="3"]

The pros, cons, and who should follow it.

PHILOSOPHY

Carbs have many different effects on the body. When you consume very few of them, you begin to burn body fat. But your metabolic rate the number of calories your body burns every day also begins to decrease. However, drastically changing up the amount of carbs you take in on a daily basis helps rev up your metabolic rate.

Rotating the amount of carbs you consume from day to day will help you feel better over the long haul, and it will allow you to burn more body fat than consuming a low-carb diet in which you dont include high-carb days.

WHAT YOU SHOULD EAT

Virtually every food on a standard bodybuilding diet, depending on the day of the week. This includes high-protein foods: meat, eggs, protein shakes, cheese, and vegetables and fruit. And even high-carb foods, such as low-fat sugary treats on specific days.

Check Out the Latest in Science Behind the Supps

WHAT YOU SHOULDN'T EAT

Foods high in both fats and carbs. This plan allows you to consume foods that are high in carb content or fats but not both at the same time.

CONS

Many bodybuilders follow the same meal plan every day. Carb rotating forces you to change up your plan based on the day of the week.

PROS

The high-carb days help your muscles get full while you're also reducing body fat.

WHY YOU SHOULD FOLLOW IT

This is one of the best plans for maintaining muscle mass while burning body fat.

HOW TO FOLLOW THE CARB-ROTATING DIET

Instead of having a daily plan, its crucial to understand how many carbs you should consume each day of the week, because your diet varies significantly from day to day. Good sources of slow-burning carbs are yams, brown rice, oatmeal, and whole-grain breads. Fast-burning carbs come from sugar, honey, and low-fat processed breads. You can even consume desserts such as angel-food cake on some days so long as they are extremely low in fats. The following plan is based on a bodybuilder who typically eats about 300 grams of carbs per day for of-season bodyweight maintenance. You may need to adjust these numbers up or down depending on your body weight, metabolic rate, and typical carbs/calorie intake when youre not dieting.

MONDAY 150g from slow-burning carbs in the morning, and fast-burning carbs around your workouts. Divide these into nearly equal servings. Other than vegetables, avoid carbs with your dinner and late-night snack.

TUESDAY Same as Monday.

WEDNESDAY Same as Monday.

THURSDAY 400-500g of carbs, getting in plenty of carbs throughout the day. Cut dietary fats very low on high-carb days.

FRIDAY Same as Monday.

SATURDAY Same as Monday.

SUNDAY 300g of carbs. Emphasize one large cheat meal rather than consuming carbs throughout the day. A low-fat pasta meal is a good example of a cheat meal for this day.[/SIZE]]]> https://hypermuscles.com/showthread.php?tid=7793 Wed, 07 Dec 2016 18:30:25 +0000 BGR384]]> https://hypermuscles.com/showthread.php?tid=7793 my summer cutting cycle
Stats - 36yr 165lbs 5'6" US Marine Vet novice on weight training I play basketball for cardio and some running. Lots of push ups and pull ups.

Clomid and Anastrozole on deck.

First cycle I used a little test C at the end alone I got gyno on my right nipple it was noticeable by me and girlfriend. My second cycle I added some Anastrozole and it eliminated the gyno and haven't had a problem since.

weeks 1-4 beginning in march or April.

Cutmix 150mg eod. #Drostanolone Propionate eliminates gyno protection
Test prop 100mg eod. #this extra test in cycle over comes the sides I get from tren. I.E limp dick
Win tabs 60mg ed #using at start of cycle really kicks it in early.

Weeks4-8
Cutmix 150mg eod
Test prop 100mg eod

Weeks8-12 longer cycle for extended summer time body
Cutmix 150mg eod
Test prop 100mg eod
Win tabs 60mg ed #taking win at the end of cycle really puts the cherry on top.

Pct - Clomid standard cycle #not sure if I really need too by I'm using advice. I don't get any bad sides that I notice.

After final pin I notice a month of continued gains and weight loss
I am able to keep a lot of my gains. My body has been transformed and I look great all year around. my weight does fluctuate thru the year 175lbs - 160lbs.
I did a lot of research on this cutting cycle I asked a lot of questions from the experienced guys on here I got ridiculed for using pins more than once and they were right. Saved me a lot of pain and possible infection. I ordered a large supply via internet and still have a ton left. Thanks brothers]]> my summer cutting cycle
Stats - 36yr 165lbs 5'6" US Marine Vet novice on weight training I play basketball for cardio and some running. Lots of push ups and pull ups.

Clomid and Anastrozole on deck.

First cycle I used a little test C at the end alone I got gyno on my right nipple it was noticeable by me and girlfriend. My second cycle I added some Anastrozole and it eliminated the gyno and haven't had a problem since.

weeks 1-4 beginning in march or April.

Cutmix 150mg eod. #Drostanolone Propionate eliminates gyno protection
Test prop 100mg eod. #this extra test in cycle over comes the sides I get from tren. I.E limp dick
Win tabs 60mg ed #using at start of cycle really kicks it in early.

Weeks4-8
Cutmix 150mg eod
Test prop 100mg eod

Weeks8-12 longer cycle for extended summer time body
Cutmix 150mg eod
Test prop 100mg eod
Win tabs 60mg ed #taking win at the end of cycle really puts the cherry on top.

Pct - Clomid standard cycle #not sure if I really need too by I'm using advice. I don't get any bad sides that I notice.

After final pin I notice a month of continued gains and weight loss
I am able to keep a lot of my gains. My body has been transformed and I look great all year around. my weight does fluctuate thru the year 175lbs - 160lbs.
I did a lot of research on this cutting cycle I asked a lot of questions from the experienced guys on here I got ridiculed for using pins more than once and they were right. Saved me a lot of pain and possible infection. I ordered a large supply via internet and still have a ton left. Thanks brothers]]> https://hypermuscles.com/showthread.php?tid=7749 Fri, 25 Nov 2016 21:22:45 +0000 Gwhiz2517]]> https://hypermuscles.com/showthread.php?tid=7749 https://hypermuscles.com/showthread.php?tid=7699 Sat, 12 Nov 2016 06:04:43 +0000 new-Jedi]]> https://hypermuscles.com/showthread.php?tid=7699
I can get 60ml of 200mcg I believe for $40 bucks. Not even sure that's a good price.

I want to shed what's left of my body fat and my metabolism is poop. I have to drop my caloric intake too low to keep muscle to see any real fat loss. So screw it, I decided to mess with my thyroid hormones.

You all never done me wrong, so of course I come to you.

I haven't been on in awhile--after school I had to get a job, etc. But things have settled enough for me to blast off.]]>
I can get 60ml of 200mcg I believe for $40 bucks. Not even sure that's a good price.

I want to shed what's left of my body fat and my metabolism is poop. I have to drop my caloric intake too low to keep muscle to see any real fat loss. So screw it, I decided to mess with my thyroid hormones.

You all never done me wrong, so of course I come to you.

I haven't been on in awhile--after school I had to get a job, etc. But things have settled enough for me to blast off.]]> https://hypermuscles.com/showthread.php?tid=7537 Mon, 03 Oct 2016 21:31:51 +0000 brose005]]> https://hypermuscles.com/showthread.php?tid=7537
Is there other things I should be doing in terms of nutrition, workout, supplements, etc.?

Any advice would be most appreciated?

Thanks!]]>
Is there other things I should be doing in terms of nutrition, workout, supplements, etc.?

Any advice would be most appreciated?

Thanks!]]> https://hypermuscles.com/showthread.php?tid=7272 Tue, 16 Aug 2016 08:23:20 +0000 eazy]]> https://hypermuscles.com/showthread.php?tid=7272
Crispy kale chips are surprisingly tasty (seriously!) and have the benefit of being made with one of the most nutrient-dense foods on the planet. When a snack attack strikes, you'll also reap the benefit of sending about 30 percent less starchy carbs into your body compared to potato-based chips. Look for bags such as Rhythm Superfoods in health food shops and an increasing number of larger supermarkets.]]>
Crispy kale chips are surprisingly tasty (seriously!) and have the benefit of being made with one of the most nutrient-dense foods on the planet. When a snack attack strikes, you'll also reap the benefit of sending about 30 percent less starchy carbs into your body compared to potato-based chips. Look for bags such as Rhythm Superfoods in health food shops and an increasing number of larger supermarkets.]]> https://hypermuscles.com/showthread.php?tid=7161 Tue, 26 Jul 2016 12:09:51 +0000 admin1]]> https://hypermuscles.com/showthread.php?tid=7161 ]]> ]]>