Derrick's Dairy, H.I.G.T six week challenge! Week one.

Ok Abfitt readers…
Here is a short review how my first week went on the H.I.G.T training. I thought I was in pretty good shape to say the least as far as lifting weights cause that’s what I enjoy doing when I have time besides playing basketball. The first week doing H.I.G.T I was very sore and tired after the work out. Normally, when I lift weights I try to wait about 1 min to 1min and 30 secs after doing a set but my muscles weren’t used to the 30 seconds to 45 secs after 3 sets. I was out of breath for a min at the end of the workout on one day like I was doing cardio. I had to take a little bit more time to rest between sets but not too long. I really enjoy doing this workout because it’s something new and my body needs something different. I know how I want my body to look after these 6 weeks of what I call “SWEET TORTURE” because that’s what it is to me. I have tried just about every workout in the muscle magazines and from people on Body Space so I thought why not give this a try and see what this workout can do for my body. This is a challenge I must say but I m going to stay with it.
I find it very hard to eat six meals a day if you aren’t really used to it. I surprised myself on the first week because this is the first time I have eaten clean the whole week. My diet basically consisted of skinless chicken breast, eggs, protein shake, brown rice, broccoli, fish, steak, fruits and mix vegetables. I will keep you updated on how week 2 went for me. If you have any questions feel free to email me at

Lean for life series...Rules of thumb.

Chiseled abs, shapely legs, toned arms - these can be yours when you increase your lean body mass and decrease your body fat percentage. Rev up your metabolism, improve your stamina and create the lean body you want by following these principles.

I preach these training principles when it comes to my H.I.G.T program. I believe these five basic principles when applied correctly and accompanied with proper nutrition, supplementation, & rest allow for drastic body composition change and huge gains in speed & strength. This training routine is meant to shock the body out of a training rut.

1. INTENSITY...without it you're spinning your wheels, achieve it with heavy weights and little to no rest between exercises.
2. GROUPING...pairing two or more muscle groups during training, remember functional fitness. Muscle contraction is a team effort. Single joint movements are limiting your results.
3. RECRUITMENT..this program was developed to recruit as many fast twitch muscle fibers as possible. These are the fibers responsible for a lean sculpted physique.
4. NO REST.. I should say limited amounts of rest. traditional weight training limits overall growth in trained individuals. Limited to no rest between exercises forces the body to recruit more muscle fibers to handle the increased demands put on the body.
5. UNCONVENTIONAL IS CONVENTIONAL.. try thinking outside the box, training in this matter puts a huge demand on your heart & lungs, forcing more blood flow and rapid use of oxygen in time resulting in better cardiovascular fitness without endless hours on the treadmill.

I began training and developing H.I.G.T in 2004 with the help of some of this country's fittest, USFS smoke jumpers.. the deserts of Nevada. I have tweaked it to what it is today. You don't have to agree with these principles, I only ask you to ask yourself this, "If there is a better more efficient way of training, that will drastically sculpt your body with tons of lean muscle tissue and turn your body into a fat incinerating machine with a metabolism that churns full throttle...... can you afford to NOT give it a try?
Your body, your health, your choice.

Richard Seymour

Fit tips/'s two to add to your list.

GoJi berries
Why do people use goji berries?
Goji berries have been used for 6,000 years by herbalists in China, Tibet and India to:

* protect the liver
* help eyesight
* improve sexual function and fertility
* strengthen the legs
* boost immune function
* improve circulation
* promote longevity

Goji berries are rich in antioxidants, particularly carotenoids such as beta-carotene and zeaxanthin. One of zeaxanthin's key roles is to protect the retina of the eye by absorbing blue light and acting as an antioxidant. In fact, increased intake of foods containing zeathanthin may decrease the risk of developing age-related macular degeneration (AMD), the leading cause of vision loss and blindness in people over the age of 65.

In recent years, goji juice has become popular as a health beverage. Companies marketing goji juice often mention the unsupported claim that a man named Li Qing Yuen consumed goji berries daily and lived to be 252 years old.

Salba seed-

Omega 3s, Fiber, Antioxidants, & Much More...

Salba is the richest whole food source of Omega 3 fatty acids and fiber found in nature. Gram for gram, Salba provides eight times more Omega 3s than salmon, four times more fiber than flax, six times more calcium than whole milk, 30 percent more antioxidants than blueberries, and much more. Salba is all-natural, has no trans-fats, very few carbohydrates, and is certified Non-GMO, Vegan, Kosher, and Gluten-Free for those who suffer from celiac disease.

"Army of one" Derrick White starts his six week H.I.G.T challenge.

US Army SGT, father, husband & AbFitt follower Derrick "Army of one" White has volunteered to step up and take the six week High Intensity Group training (H.I.G.T ) challenge. Derrick will follow the training program & it's principles along with a nutrition & supplement overhaul. For the next six weeks we will observe his progress with updates, progress photo's & interviews. I have agreed to consult Derrick through the process to show him & all our readers the benefits of weight training & H.I.G.T along with proper nutrition and supplementation. I feel fitness knowledge should be shared, to help others ya know people helping people, not to make a quick buck or charge people to help them improve. This is why AbFitt was created.Stay tuned and best of luck to Derrick-

Janet Lee talks back to AbFitt readers....

Over 3 dozen questions came in after 55 year old mother of seven Janet Lee's post "Excuses", was run here on AbFitt a few weeks back. Her take charge of your life & health attitude touched a nerve with our readers. AbFitt decided to ask Janet to give her response's to some of the more frequently asked questions of her...

Readers Questions:
1) Gordon, South Africa- Janet how many times do you eat per day and what types of foods are you eating? Do you take whey protein? Thanks.

2} Christine, San Diego CA- Janet you are an inspiration, how many times a week to you workout? Does it matter what time of day or how many times a week I train?

3) Natasha, Key West FL- How do you get abs like that at 54 & after seven kids? What do you do to train your abs & how often?

4) Ben, Sydney Australia- Wow are you single, LOL. What type of training aids do you use? Do you take vitamins or supplements?

5) Luke, Jersey City NJ- What types of exercises do you recommend my wife do to get lean & shapely like you?

6) Kylie, Tacoma WA- What is your secret to such beautiful skin tone? ( this question was asked 5 times )

7) Yardena, Israel- Can you please give a sample meal, like what you have for breakfast.

8) Bruce, Portland Maine- Have you ever thought of training clients or giving motivational speeches about fitness and proper eating for older adults. You are inspiring to me and many others I have showed your AbFitt article too. Thanks Janet hope you will write again. (This seemed to be the feeling from many of the readers that took the time to email the site, they want you back! )

Answers to the "responses" we received from my post on Abfitt about "EXCUSES"..............

Gordon, South Africa: I probably eat at least six small meals a day. I love oatmeal and yogurt! Go figure. Fruits and vegetables with chicken or fish. I make sure to take Whey protein at least twice a day.

Christine, San Diego, Ca : I love split routines! I try to concentrate on one body part each work out. Some are so intense that I have to take a day off, but usually if I do legs, core, chest , arms , etc. on separate days. I work out five to six days. To really give your body an intense work out, you need to work out that muscle group to "failure"- where you can't push out even one more rep - no matter how much / little weight. If you are doing this consistently then you will see results. I love mornings but a lot of the guys I work out with swear by that "after work" thing~

Natasha, Key West Fl: Abs like this? The seven kids thing is immaterial. The hard work to develop them would be the same no matter what. I use weighted crunches (sitting on a bench) I sometimes do 200, but always start at your own level. I also do weighted side bends and leg raises. I work abs every other day. At the beginning you will be sore, so be patient. Alot of controversy about the "weighted" thing when you do abs, but it works for me. So my suggestion is to give it a try and see if you like the results.

Ben, Sydney Australia: Yes, Ben , I am. ;) Training aids, I am not sure if you mean equipment or something else. I actually use free weights, cables and machines - depending on the place I am working out and what body part. As far as supplements, I take creatine and whey. And cytolean as a fat burner twice a day. But I have always taken vitamins since I was in my 20's, so I also think that plays a big part too.

Luke, Jersey City NJ: First of all I suggest your wife have a complete physical, then join a local YMCA or gym of her choice. What size is she now? Diet can mean healthy eating for muscle or it can mean that and losing weight. Protein is mandatory. Whey is the best supplement for added protein without all the fuss.
So nutrition is as big a part as exercise. If she needs to lose too, cardio would need to be added . At least 30 minutes a day. I usually go easy on cardio on days I do legs.
Exercise? I would start with two or three exorcises for each body part. i.e. leg extensions, leg curls, basic squats or lunges, calf raises.(legs) Use weight that is challenging, but where she can do 6 to 8 reps and four to six sets. As she progresses, the weight will too. She will become more defined.

Kyle, Tacoma WA: Skin tone? I think is genetic, sometimes. Diet and vitamins! moisturizing daily ( I use a hemp body moisturizer religiously). I do not avoid the sun completely. I grew up in the generation of sun worshipers. But, I am cautious. I think the vitamin D we get from sun exposure is a healthy flip-side that we can't overlook.

Yardena, Israel: I wish I could say that I eat "exotic stuff".........but, I am a plain Jane where diet is concerned! I love fruits and vegetables - whatever is in season. Yogurt, oatmeal, chicken, salmon (omega 3's) , rice and new potatoes. I don' t do red meat, but that is just by choice. I do cook in olive oil often.
I use Whey for added protein.

Bruce, Portland Maine: Yes, I would love to give motivational speeches ! I am working on my personal trainer's certification now and I am very interested in helping others live a healthier, happier life - beyond the years that society tells us that we have to be "healthy, sexy, active, etc." That is Bull----. Every older adult deserves a chance to physically do anything that they are capable of trying to do! Age or size has nothing to do with it! Diet, supplementation, exercise............these are your keys to being active , healthy and looking like a "million bucks"! So, to answer your question Bruce - "When would you like for me to come and speak with you and your friends?" ha.

Need some inspiration? Plitt/Fit

Traditionally I tend to frown upon promoting personal websites. Although I believe you can never stop educating yourself, growing and learning from others, I am hesitant to pass onto AbFitt readers anything other than Grade A, proven science, top notch fitness information. With that being said However, One web site without hesitation I will gladly promote is Http:// Just click on link above and Enjoy some no nonsense, here it is in your face fitness advice from a fellow 11B, (US Army, Infantry MOS ) & top fitness model Greg Plitt.

"Sweat!! That's weakness leaving your body". Plitt-



Protein,1 gram per pound of body weight to maintain. 1.5 gram to Grow!

It may be unpleasant ot have to eat 6-7 meals a day but it’s also necessary.. there simply is no substitute for the anabolic drive obtained from a whole-food meal that’s high in protein and consumed at the right time. Protein shakes also play an important role in helping a trainer get all the protein he needs every day (at least a gram per pound of body-weight daily), because they make it easier to do this.

Whole foods are best for most meals, but protein shakes are preferred for a couple of your daily meals. These include pre- and postworkout meals, which are ideal times for a protein shake with simple carbs (about 40 g of protein with 50-100 g of carbs); late-night low-calorie high-protein meals; and when you’re in a crunch and can’t spend time preparing or eating solid food. Protein shakes should have a part in your total bodybuilding nutrition picture, but learn to use them appropriately.

Medicine Ball Abdominal Exercises

Russian Twist (V-sit with a twist)
Starting Position: Begin sitting on the floor with your knees bent and your feet flat on the floor. Hold the medicine ball and extend your arms out in front of you, and recline back so that your body is angled about 45 degrees.

Form: Keeping your lower body still, twist your body to the right and then to the left.

Personal Tips: The more you lean back, the more challenging this exercise becomes.

Use an angle that is comfortable, yet still gives your abdominal muscles a challenge.

To make this exercise more challenging you can lift your feet about 1-2 inches off the floor and keep you feet in the air during the entire set.

Crunches with a Toe Touch
Starting Position: Lie on your back with your feet off the floor and your legs pointed straight in the air. Keep your arms straight while holding the medicine ball.

Form: Exhale as you lift your shoulder blades off the floor attempting to touch your toes with the medicine ball. Hold at the top for 1 second, and slowly lower to the starting position.

Personal Tips: If your legs are really stiff it’s okay to slightly bend your knees, but continue stretching and work up to keep your legs straight.

Your neck muscles will also be challenged during this exercise. If you cannot complete the entire set at once, perform 5 reps or so and then rest before completing the rest of the set.

Live Fit, Be Fit!

Chad Dawson,loses title fight to Pascal.

Chad Dawson entered the ring undefeated and with the words "Champion Breed" shaved into his head on Saturday night, but left a loser, beaten by Canadian Jean Pascal in one of the year's biggest upsets.
Pascal won by unanimous technical decision at the Bell Centre in Montreal to retain his WBC light heavyweight title in a bout that was halted after Dawson, who entered the fight as a 4-1 favorite, suffered a gruesome cut over his left eye from an accidental head butt in the 11th round.

The result is not without controversy, though. Pascal (26-1, 16 KOs) was badly hurt in the 11th round and seemed to be in trouble when the head butt occurred. Dawson immediately began gushing blood and the ringside doctor was called to examine the cut. He determined that Dawson (29-1, 17 KOs) could not continue.

Lean, muscular, & fit for life. Starts with education. RichFit/Fit School.

All this obsessing about weights and measurements, although necessary to a degree, can keep you from focusing on the important numbers the ones in your nutrition program.* Note I said nutrition plan, when I say or write about diet I am speaking of proper nutrition & supplementing. I do not believe in those trendy informercial quick fixes, so please do not mistake my use of the word diet. Here, then, are the digits you should zero in on to achieve true fitness succes.

#1 | Take in at least one gram (g) of protein per pound of body weight each day.That’s the magic number for maintaining a positive nitrogen balance, scientific lingo for creating an environment in your body conducive to muscle growth. When dieting, you may need to increase that number. When your carbohydrate intake remains extremely low for more than four consecutive days, you may need 1 1/2 g per pound of bodyweight; if you train twice a day and do cardio on a daily basis to cut up, you’ll definitely need 1 1/2 g.

#2 | Eat at least 2 g of carbs per pound of bodyweight.Ripping up requires that you slash both calories and carbohydrates, but sticking to such a diet for too long can backfire, slowing your metabolic rate. While you’re on a strict low-carb diet, bump up your carb intake to at least 2 g per pound of bodyweight every four or five days. The increase in carb consumption will energize you and trick your metabolism into believing the carb and calorie deprivation are a mirage.

The result: your metabolism will remain elevated, making fat loss a little easier.

#3 | Take 3 g of arginine 3 or 4 times daily.The amino acid arginine performs many valuable functions, the most critical for bodybuilders involving growth hormone and nitric oxide (NO). Arginine helps you produce more growth hormone, obviously important for those looking for more mass. In the body, arginine gets converted to NO, enhancing blood flow to working muscles so they can get more nutrients, hormones and oxygen. Take 3 g of arginine in the morning, before and after workouts, and before going to bed.

#4 | Consume a minimum of four cups of vegetables per day.Four is the minimum daily servings of veggies dieters require for appetite control. Eating low-calorie higher-fiber vegetables, such as broccoli, cauliflower, green beans, asparagus and spinach, wards off feelings of hunger by taking up room in the stomach and signaling brain chemicals that shut down appetite.

#5 | Supplement with 3-5 g of creatine before and after workouts.Creatine taken before or after training boosts metabolism, kick-starts recovery and provides the raw energy required to support muscle growth. A lot of bodybuilders fall for the more-must-be-better mindset and go overboard.

It’s fine to load creatine, taking up to 5 g four times a day for the first week you’re on it, but after that, all you need is 3-5 g before and after training, and just 5 g total on nontraining days. I like proforms creatine, just throw it down and drink some water.

#6 | Consume 6 meals daily.This is the minimum number of meals the body needs to sustain an elevated metabolic rate. Every time you eat, your metabolic rate rises slightly eating every three hours, or six times a day, helps you take full advantage of this phenomenon.

When you cut calories and carbs on a fat-shedding diet yet adhere to the six-meals-a-day rule you’re less likely to unwittingly cause a metabolic slowdown.

#7 | Give your diet 14 days before making radical changes out of frustration.During the first 14 days of a diet plan, expect to look worse rather than better. At the start of a diet, the body loses muscle-glycogen reserves, which leaves muscles looking flat. Roughly at the 14th day, the body seems to make a big and important adjustment it starts to exert a maximum anticatabolic effect, conserving its muscle mass, while fully adjusting to the diet phase by ratcheting up fat burning.

#8 | Take 7 g of supplemental omega-3 fatty acids daily to support fat loss.These unique fats coax fat loss; however, you have to be eating fewer calories than you need and control insulin (the fat-storing hormone) by avoiding large portions of carbohydrates. Omega-3s spare muscles from being broken down for fuel, which helps maintain an active metabolic rate. They also support the immune system, which is stressed during stringent dieting.

Take 6-7 g divided into two doses the first at your first meal of the day and the second at dinner.

#9 | The ideal duration for a diet is 16 weeks if maximum definition is your goal.Getting cut while maintaining muscle mass is never an easy task. Taking your time, rather than trying to achieve a cut physique within a month or two, allows you to drop bodyfat slowly (and gives you some leeway if you screw up). When you lose fat at a slower deliberate pace, you can maintain more muscle tissue regardless of the particular dietary approach you choose.

#10 | Take 20 g of glutamine (split into four doses) per day.Glutamine is the amino acid that supports the immune system, prevents the burning of branched-chain amino acids and helps encourage the storage of carbohydrates as muscle glycogen rather than as bodyfat. Many hardcore dieters won’t see real results with just 5 g of glutamine a day. Four doses of 5 g each will help to ensure that you have a steady supply so that it can do its job. Take it in the morning, before and after workouts and before bedtime on an empty stomach.

#11 | A dose of 200 milligrams (mg) of caffeine is an inexpensive and very effective fat burner.The catch is how and when you take it. Coffee contains chemicals that over time can interfere with the caffeine kick. That is, when you drink a 20-ounce coffee, your body does not absorb the total amount of caffeine therein. With a caffeine pill, you receive the full strength of the 200 mg (a typical dosage); in addition, the form in which it is delivered anhydrous is superior to coffee in reaching the bloodstream.

Take a caffeine pill with water and no carbs 20-60 minutes before cardio/ weights /boxing to maximize the fat-burning hormonal flux prompted by aerobic/anerobic activity.

#12 | Your weapon against metabolic and mental meltdown is 1,000 mg of tyrosine.Tyrosine is an amino acid that can help you feel more alert (it does so by changing your brain chemistry). Dieting and performing a lot of cardio can deplete your body’s supply of norepinephrine a chemical that makes you feel strong, alert and energetic, and also enhances fat metabolism. Taking 1,000 mg of tyrosine upon waking can offset the depletion and loss of this neurotransmitter, helping you power through hard workouts and cardio sessions. Tyrosine also helps the body convert its own thyroid hormones-[T.sub.4] thyroid to a type called [T.sub.3], which helps burn more calories.

Live Fit, Be Fit!


Cruiserweight Champion Steve "USS" Cunningham, will be a guest on AbFitt this September. Stay tuned AbFitt readers as I will ask your questions. Ever since we ran the short clip of Steve training last year, your questions on his pushup dumbbell & weighted vest heavy bag training came pouring in. Now all those questions can be answered. The champs training, diet & future fights, Steve "USS" Cunningham this September.

Additional questions can be sent to:

RichFit/ My training week


Day #1 Chest, abs, - Boxing ( Heavy bag work, 5 rounds 3 min each )

Day #2 Back, abs-

Day #3 Shoulders, abs - Skip rope 6 rounds, 3 min each. 30 sec rest between rounds

Day #4 Arms,abs - Boxing training ( sparring, mitt work, speed & reflex bag ) 45 min

Day #5 Legs, Abs - Heavy bag work ( see above )

Day #6 H.I.G.T high intensity group training ( full body, heavy & fast little to no rest between sets )* I earn my planned day off - hike with the dogs at the lake.

Day #7- Planned day off, at nearly 40, my body needs a day to rest & recoup. However we take the dogs to the mountains to run the trails in the AM.

Note: I do not do calve training. I have been up on my toes boxing since age 9. I skip rope more than most walk. The explosive power of a boxers punch starts in the calve muscles, so I feel I am good. My calves are worked during squats and other heavy leg exercises. In fact I find it funny when I see people on the calve machines, LOL. With all the things that can be done & need doing in and out of the gym, they still have time to sit on that F@#!%#! calve machine!


A gym you have it?

Working out in the gym isn’t as much a transformation of your physical body as it is a transformation of your mental confidence. Transforming your physical body from A to B is great to look at in the mirror, but the real reward is the mental confidence that you know you have what it takes (dedication, work ethic, sacrifice, etc) to see a goal through and finish what you started. That toughness is learned in the theater of the gym but is the fundamental element that all champions have in all theaters of life (corporate America, doctors, lawyers, law enforcement, etc) where they start at a certain place and through hard work they work their way to the top. You cannot cheat the process of mail room to CEO, so why do it in the gym?
Your mind is the strongest and most valuable muscle you can grow in the gym, make no mistakes about it. You fall in love with the sweat equity of life and then it’s not a matter of “if” just “when” the results and fruits of your labor come to life.

Keep muscle, lose fat!

Although scientists routinely debate how much protein we need to eat to optimize our muscle and strength gains, they don’t disagree on another point about athletes and protein. When you reduce total calories, carbohydrates, or both, it’s essential that you also increase your protein. Not doing that puts muscle in danger of being used for energy.

In practice, most athletes are well aware that they need to eat more protein while dieting. As usual, it takes a little time for science to catch up to long-standing athletic and bodybuilding practice.

An example is a new study that had 20 young, healthy weight-trained athletes as subjects. For the second week of the study the athletes ate 100 percent of their usual total calories while getting 15 percent of those calories as protein. For the next two weeks they got 60 percent of their normal calorie intake but with different protein allocations. One group continued to get 15 percent of total calories as protein, while the other group got 35 percent as protein. Specifically, the lower-protein group got one gram of protein per kilogram of bodyweight, while the high-protein group got 2.3 grams per kilogram of bodyweight. Thus, a 200-pound bodybuilder in the high-protein group would get 207 grams of protein daily, while one in the low-protein group would get only 90 grams. All the subjects used their normal training routines throughout the one-month study. Each week they also underwent tests to measure physical performance and blood levels of various hormones, glucose and fatty acids.

At the end of four weeks those on the lower-protein diet had significantly greater losses of lean mass, or muscle, than those in the higher-protein group, while there were no differences in measures of fat loss or performance. The high-protein subjects did have more urea in their bodies, which makes sense, as urea is the major nitrogen waste product of protein metabolism. Those in the higher-protein group also reported greater feelings of fatigue.

Most studies that examine higher-protein diets involve obese, out-of-shape subjects, but this one differed because the subjects were fit athletes. Surprisingly, data concerning athletes following high-protein diets are sparse. One study showed higher nitrogen retention by those who ate more protein while dieting. More recent studies have shown no effects of increased protein in helping to preserve muscle during a diet. Another showed that taking branched-chain amino acids didn’t help preserve muscle either. That latter result is particularly curious, as most scientists believe that one of the BCAAs, leucine, powerfully protects muscle under dieting conditions. There’s more than meets the eye in those negative findings, however.

For example, the study that found no protective effects when subjects got more protein while dieting used soy as the extra protein, and soy is known to increase protein breakdown. In addition, soy appears to be used more by internal organs than by muscle. In the new study described here, the protein all came from higher-quality animal sources, such as dairy, fish, chicken and meat, which contain more favorable patterns of amino acids than soy.

As for the study that found that BCAAs failed to protect muscle during a diet, it did not take into account that BCAAs alone can’t do that. You need to supply all the essential amino acids through complete-protein foods like the ones cited above. Taking BCAAs only at the expense of other essential aminos can create an amino acid imbalance and is unlikely to preserve muscle when you diet.

A high-protein diet can help maintain muscle in several ways. For one thing, it helps maintain anabolic hormones, such as insulin, testosterone and insulinlike growth factor 1. For another, the increased amino acids you get with the added protein tend to blunt the catabolic activity of the hormone cortisol. A higher-protein diet will also blunt the activity of myostatin, a protein that blocks muscle growth and that works with cortisol to degrade muscle tissue.

In previous studies a short-term calorie reduction didn’t seem to hurt performance. Similar findings have occurred in studies where carbohydrate intake was reduced in bodybuilders and other athletes.

The one negative effect that showed up in the higher-protein group involved the subjects’ feelings of fatigue. While the authors say that there is no explanation for it, especially as none of the tests showed any drops in performance, the study did involve a drop in total calories of 40 percent in one week. I’d say that kind of drop in fuel is bound to result in feelings of fatigue in most people.

The authors also suggest that protein intake should be calibrated to total calories, and the fact that the added protein did preserve muscle under such extreme conditions proves that getting more protein is an essential strategy if you want to keep your muscle when you’re on a diet. On the other hand, when you’re not on a diet, the authors suggest, one gram of protein per kilogram of bodyweight is sufficient.

Aminos acids. Protect that hard earned muscle.

The deluge of dietary supplements on the market today provides countless avenues for the fitness enthusiast to achieve their goals. Rather than drawing into a fitness lifestyle through proper nutrition, exercise, and rest, many will turn to dietary supplements as a panacea for all their fitness dreams. With all of the misinformation and empty promises that accompany many products, trying to keep afloat on all of the new breakthroughs can be overwhelming. Protein powders are the original bodybuilding supplement and continue to be a staple in the bodybuilders diet.

Unfortunately, many fitness enthusiasts and bodybuilders' love and devotion to protein far surpass their knowledge of how protein works in the body. Why do so many fitness enthusiasts have such a limited understanding of protein and amino acids? We hope that the information in this article will serve as a beacon among the sea of misinformation about protein and amino acids.

The ultimate value of a food protein or a protein supplement is in its amino acid composition. Amino acids are the building blocks of protein, and muscle tissue. Many physiological processes relating to bodybuilding from energy, recovery, muscle hypertrophy, fat loss, and strength gains are linked to amino acids.

The twenty-three amino acids are the molecular building blocks of protein. The amino acids can be divided into two groups: essential amino acids and non-essential amino acids. The nine essential amino acids are so designated because they must be supplied by the foods we eat. The twelve non-essential amino acids are so designated based on the body's ability to synthesize them from other amino acids.

How The Body Handles Protein

The fate of an amino acid after it is transported to the liver is highly dependent on the body's needs for that moment. Some amino acids enter the blood stream, where they join amino acids that have been liberated during the constant breakdown and synthesis of body tissue. Other amino acids are used by the liver to manufacture many of the specialized proteins such as liver enzymes, lipoproteins, and the blood protein (albumin).

As these amino acids circulate throughout the body, each cell directed by its own DNA blue print, draws from the common pool of available amino acids to synthesize all the numerous proteins required for its functions.

In order for protein synthesis to occur, an adequate supply of both essential and non-essential amino acids is vital. If one of the essential amino acids is missing then synthesis is halted. These partially assembled proteins are disassembled and the amino acids returned to the blood. Any amino acids that are not used within a short time can not be stored for future use. They are delivered back to the liver and stripped of their nitrogen. Which is then incorporated into urea and excreted by the kidneys. The remaining protein skeleton will be converted to glucose and burned as energy or converted to fat or glycogen for storage.

Although protein synthesis is very important, the body's number one priority is to obtain sufficient energy to carry on vital functions such as circulation, respiration and digestion. Therefore, in the absence of adequate dietary carbohydrates and fat calories, the body will break down not only dietary protein but protein in the blood, liver, pancreas, muscles, and other tissues in order to maintain vital organs and functions.

Applications To Bodybuilding

As we have already discussed, the fate of an amino acid after it is transported to the liver is highly dependent upon the body's needs at that moment. Immediately after exercise, when the muscle is receptive to nutrients and the blood flow to the exercise muscles remain high; a window of opportunity exists to aid muscular growth and recovery. Unfortunately, a high protein meal will not put significant levels of amino acids into your blood stream until a couple of hours after you eat it, especially if blood flow to the gastrointestinal tract has been diminished by a hard training sessions.

The most reliable way to deliver specific amino acids is to administer the particular amino acids themselves through free form amino acids. The value of free form amino acids is first and foremost is that they do not require digestion. They are free of chemical bonds to other molecules and so move quickly through the stomach and into the small intestine, where they are rapidly absorbed into the bloodstream within fifteen minutes. This quick absorption helps prevent muscle catabolism.

Without sufficient energy, the human body as discussed above, has the innate ability to break down muscle tissue for use as an energy source during heavy exercise. This process is known as gluconeogenesis, which is the production of glucose from non-carbohydrate sources. The part of the reaction that pertains to our discussion is known as the glucose alanine cycle. During this cycle, BCAAs (three of the essential amino acids: leucine, isoleucine, and valine) are stripped from the muscle tissue and parts of them are converted to the amino acid alanine, which is transported to the liver and converted to glucose.

Branched-chained amino acids are metabolized directly in the muscle and can be converted into energy to prevent muscle catabolism. If you supplement with BCAAs the body does not have to break down muscle tissue to derive extra energy. A study conducted at the School of Human Biology, University of Guelph, Ontario, Canada, confirmed that the use of BCAAs (up to 4 grams) during and after exercise could result in a significant reduction of muscle breakdown during exercise.

Amino acids are truly the building blocks of muscle tissue and protein. We hope that the article clarifies the importance of amino acid supplementation to your diet as well as reinforce amino acids many physiological contributions to bodybuilding.

Truly the best pre workout drink on the market.

Having used just about every pre workout drink on the market over the years, I simply seem to come back to the one that out performs all others. We all want that intense energy and that monstrous pump. This is the before and after scenario for many life time gym athletes that have given speed stack a go at my reccomendation. We all want the focus and electrified power that comes with a lightening bolt of intensity as we head into the weight room, along with the legendary feeling of tight 'swole' muscles kicking in as they drop the last rep. The effort is all you, but ABB's Speed Stack Pumped N.O. can spot your goals in a very big way. Each 22 ounce bottle packs a whopping 300 mg of caffeine. As if that weren't enough to get you going, they added arginine and glycerol for pump promotion. Combine those huge benefits with low calories and zero sugar, and you've got yourself a high-performance training partner that's built for incredible convenience.


Powerful "Pumps"
Heightened Alertness
Nitric Oxide Boost
Minimal Carbs & Calories


3 g of Arginine from L-Arginine & A-AKG
300 mg of Caffeine
1 g of Taurine
5 g of Glycerol

Health, training and nutrition are always going to be my biggest passions in life.

The King of back exercises.

Pull Ups

1. Grab the pull up bar with an overhand grip that is slightly wider than shoulder width.
2. Allow your body to hang freely from the pull up bar with your arms fully extended.
3. Using your lats, pull yourself straight up as far as you can so that your chin reaches the height of the bar or above it.
4. Lower yourself back to the starting position (arms fully extended).

- This exercise can be done using a variety of different grips. Overhand or underhand, narrow or wide. And, while each way is effective, the overhand slightly wider than shoulder width grip is my personal favorite grip for pull ups.
- This exercise can also be weighted by either holding a dumbbell between your feet, or by adding weight to a pull up belt (also called a dip belt).
- While pull ups are primarily a back exercise, they also recruit the use of the biceps secondarily. An underhand grip will recruit the biceps more so than the overhand grip. This is part of the reason why I prefer the overhand grip.